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Message
re: Am I Essentially Doomed To Weight Loss/Diabetes Medicine?
Posted on 5/22/26 at 7:25 pm to TheMagicMan
Posted on 5/22/26 at 7:25 pm to TheMagicMan
Strict 16+ hour fasting will help to reset your insulin resistance, if your willpower is there.
Also, make sure your vitamin D level is on point.
Also, make sure your vitamin D level is on point.
0
Posted on 5/22/26 at 7:27 pm to TheMagicMan
quote:
The issue for me I think is snacking and having those cravings. That's what I can't seem to get under control
Prioritize protein during the day and go to bed earlier. Brush your teeth immediately after dinner.
Posted on 5/23/26 at 3:30 am to Rabby
I want to thank you all for the wonderful responses. I got busy yesterday so I wasn't able to respond, but the responses do make me feel better. A lot to process but I also think there's a ton of good recommendations here, I think it's just seeing which ones work for me.
Since I started this, I've eased up on my hesitancy to go on a GLP-1 or other weight loss medications. Like others have said, taking a medicine might prevent bigger issues down the road if I don't lose the excess weight. Even if I am diabetic, I know if I get my weight down I can reverse that.
My goal will still be to go off the medications, and do a fair amount of the lifestyle changes recommended here. And I appreciate everyone's feedback!
Since I started this, I've eased up on my hesitancy to go on a GLP-1 or other weight loss medications. Like others have said, taking a medicine might prevent bigger issues down the road if I don't lose the excess weight. Even if I am diabetic, I know if I get my weight down I can reverse that.
My goal will still be to go off the medications, and do a fair amount of the lifestyle changes recommended here. And I appreciate everyone's feedback!
Posted on 5/23/26 at 4:05 am to escatawpabuckeye
quote:
The data suggests the weight is regained in the aggregate because many if not most people fail make and adhere to serious diet and lifestyle changes.
That is not exactly what the data says.
Here's the problem (in list format).
1. It's impossible to adhere to the same "lifestyle" someone adhered to when losing weight, because that "lifestyle" was designed to put them in a calorie deficit, which, if maintained indefinitely, would eventually kill them. So NOBODY adheres to the "lifestyle" they adhered to while losing weight, nor is that even possible.
2. We know enough about the hormones related to weight loss and regain now to know that when someone stays in calories deficit long enough to lose a significant amount of weight, their leptin and ghrelin sensitivities change, and their metabolism drops...and it stays that way. How long? We don't know, but the most recent study on the subject, known as the Biggest Loser Study (because it tracked contestants from the show) found that metabolism was still depressed SIX YEARS after the weight loss.
3. So here's what that means in practical terms. A guy who has always weighed 180 lbs might calorie balance at 2,000 calories a day. A guy who had to lose 80 lbs to get to 180 might only calorie balance at 1,600 calories a day due to the slowed metabolism. AND, the second guy doesn't get the satiety cues that the first guy gets, so he doesn't feel full like the first guy, AND he feels hungrier than the first guy, even if they both eat the same 2,000 calories a day.
4. We also know that reward cascade hormones are affected by weight loss. If they are affected enough in any given individual, that person will eventually seek out foods designed to maximize that reward cascade because the alternative is them trending toward clinical depression.
And THAT, ladies and gentlemen, is why only a very small percentage of people who lose some significant amount of weight keep it off long term. There are always exceptions, but what I typed above is the rule according to the data.
It is NOT typically as simple as a situation in which someone works their arse off to lose 80 lbs and then starts overeating again because they "lack will power." Not that you said that, but that's where this discussion usually gies.
There are very powerful and definite physiological forces at work driving the phenomenon. Obesity is actually a disease, specifically a hormonal disease, very much like the related diabetes that so often follows it, and for all but about 15% to 5% of the population (depending on who you ask), it's too powerful to overcome long term.
At least using our current methods of dealing with it.
One thing is for sure. "Eat less, move more" is probably the most unsuccessful medical strategy that anybody still promotes for anything. We know why now and we have stacks of data on it, and people still act like it's going to work, if only the patient has enough self-discipline.
Posted on 5/23/26 at 4:25 am to TheMagicMan
quote:
I want to thank you all for the wonderful responses. I got busy yesterday so I wasn't able to respond, but the responses do make me feel better. A lot to process but I also think there's a ton of good recommendations here, I think it's just seeing which ones work for me.
Since I started this, I've eased up on my hesitancy to go on a GLP-1 or other weight loss medications. Like others have said, taking a medicine might prevent bigger issues down the road if I don't lose the excess weight. Even if I am diabetic, I know if I get my weight down I can reverse that.
My goal will still be to go off the medications, and do a fair amount of the lifestyle changes recommended here. And I appreciate everyone's feedback!
Be careful with the advice given here. The people giving you advice here are not nutritionists.
My personal opinion is that you understand what you are up against by looking into what I wrote above for yourself.
Also understand this...your diabetes may or may not be related to your weight. 25% of people who develop type 2 diabetes are not (and never were) overweight, and over a third of obese people never develop diabetes.
So they certainly can be and often are related, but not necessarily.
Just because you lose weight, that doesn't guarantee that your diabetes will reverse.
I personally follow the general strategy of trying to solve problems without drugs first and do not use them as a first line treatment. Only if drugless fails. Plus, the latest research shows that people on GLP-1 medication gain weight back 4 times faster than people who lost weight without it.
And not necessarily "when they stop taking it." I have a buddy who lost probably 90 lbs on that medication and gained it all back while he was still taking the meds.
Again, that shows you what you are up against. Those hormonal changes were sufficient for him to gain all that weight back even while on the meds.
And BTW, I didn't type these things to discourage you. It's just to help you be realistic about this.
People declare weight loss success when they see someone lose weight and keep it off for a year or two. Long term is considered five years or more. Long term is really tough for the vast majority.
I don't think it's hopeless, but the thing I agree with most that the guy I responded to above said is that it kind of does depend on what you're willing to do to keep it off long term (losing it in the first place is relatively easy...pick any one of about two dozen ways to do that, any of them will work; I'm talking about keeping it off long term). And I'm not talking about running five miles a day (which would help you less than you think), I'm talking about doing things like adhering to Regular Eating, where you eat very regimented meals every 3-4 hours, and you do it separating yourself from any other form of stimulation (like eating while watching t.v. or going out to eat) so as to separate your reward cascade from food as much as possible.
Yeah, you basically have to make it not pleasurable to eat. (It doesn't have to be unpleasant, but it does need to be completely neutral). You will need to weigh every day and keep a very close eye on your caloric intake because you won't be able to trust the usual height/weight-you -can-eat-this-many-calories-a-day-and-not-gain-weight tables and calculations.
And you have to do all of that and make sure you don't develop an eating disorder from putting so much emphasis on eating, which is a real concern.
So. It can be done. But it's 'effing hard. Who knows, though, maybe you'll be one of the lucky few whose hormones just fall back in line and don't cause all that chaos.
Posted on 5/23/26 at 4:34 am to wackatimesthree
quote:
Obesity is actually a disease, specifically a hormonal disease
Oh boy.
quote:
"Eat less, move more" is probably the most unsuccessful medical strategy that anybody still promotes for anything. We know why now and we have stacks of data on it, and people still act like it's going to work, if only the patient has enough self-discipline.
It does work.
Posted on 5/23/26 at 4:40 am to Mo Jeaux
quote:
It does work.
No it doesn't, not long term, and the science is very clear on it.
If the long term success rate for vaccinations or Lasik surgery or knee replacement or ANYTHING else was as low as it is for "eat less, move more," literally no one would consider it an effective intervention. In fact, people would consider it a scam.
quote:
Oh boy.
I know this board hates facts, but everything I posted about obesity is supported by reams of research.
If you think it's not appropriate to refer to it as a hormonal disease, what would you call it?
Posted on 5/23/26 at 4:53 am to wackatimesthree
quote:
No it doesn't, not long term, and the science is very clear on it.
If you’re in a calorie deficit you will literally lose weight. As in the literal meaning of the word “literally”. How fat are you?
Posted on 5/23/26 at 5:08 am to TheMagicMan
Join the local Y, go for a swim. Hit the cardio equipment for a bit. Relax in the sauna and try not to think about how bad things have been.
Think about how good things are.
Eat with a purpose. There are millions of diet plans out there. Just ask ChatGPT to make a weight loss diet plan for you or look up one aimed at diabetics trying to lose weight.
Commit to exercising 5 days a week. It doesn't need to be like you're training for an Ironman. Just do something, but keep busy. If you can't go to the gym, do some stairs for 10 minutes and go for a walk for 20-30 minutes. Get creative. Invest an hour a day into getting better.
You just need to treat your body like you care about the future and you will easily drop 30-50 pounds.
Think about how good things are.
Eat with a purpose. There are millions of diet plans out there. Just ask ChatGPT to make a weight loss diet plan for you or look up one aimed at diabetics trying to lose weight.
Commit to exercising 5 days a week. It doesn't need to be like you're training for an Ironman. Just do something, but keep busy. If you can't go to the gym, do some stairs for 10 minutes and go for a walk for 20-30 minutes. Get creative. Invest an hour a day into getting better.
You just need to treat your body like you care about the future and you will easily drop 30-50 pounds.
Posted on 5/23/26 at 5:23 am to TheMagicMan
quote:
Since I started this, I've eased up on my hesitancy to go on a GLP-1 or other weight loss medications. Like others have said, taking a medicine might prevent bigger issues down the road if I don't lose the excess weight. Even if I am diabetic, I know if I get my weight down I can reverse that.
I've been hesitant to respond up until now because everyone believes that all anyone has to do is eat less and exercise more to solve every weight/health issue. That isn't the case for everyone.
Mounjaro was first and foremost a medicine for diabetes...not weight loss.
My wife had similar A1C numbers to yours with the need for weight loss when she got on it. Her A1C numbers started to fall in line well before weight loss alone could be accredited with the result. She's been on it for 3 years now and her A1C numbers have been normal for at least 2 years...not borderline normal...solid middle numbers. She has now been able to cut her dosage in half and will probably have to go down even further. I shot every 2 weeks at present.
Having worked in hospitals now for over 33 year I can tell you...uncontrolled diabetes, especially type 2, is a miserable way to live. If taking 1 shot every 2 weeks of a GLP-1 is all it takes to save my eyesight, kidneys, keep all my toes, feet and legs, lower my risk of stroke and cardiac disease then that sounds like a win to me. There are also some new studies about semaglutides and Alzheimers showing reduced risks.
Don't get me wrong...can you do this with diet and exercise alone?...quite possibly. But a man your age, on low doses of Mounjaro AND doing better on diet and exercise will drop 30 pounds in no time and more importantly see a decrease in those A1C numbers. You could even get to the point of not needing the GERD meds and the blood pressure meds.
Also, I think you mentioned long term effects, GLP-1's have been used for the treatment of diabetes since 2005. A couple of decades of data.
Posted on 5/23/26 at 5:38 am to TheMagicMan
Try the NOOM app. It is a subscription plan but it will help you lose weight, eat better and exercise by tracking what you do in the app. By making eating, psychological and lifestyle changes it help you lose weight weekly. But you have to be committed to stick with it for it to work.
Posted on 5/23/26 at 5:56 am to TheMagicMan
All I know is what worked for me. 18hr interment fasting combined with weight lifting 2-3x a week and targeting 12k min steps per day. I try to eat smart and limit carb intake BUT, I’m not perfect. This alone took me from 290lbs to 215lbs and it’s just become a part of my life. It’s the only thing I can stick to. You don’t have to hit the gym 6 days a week and you don’t have to be perfect. Small changes, small changes turn into big changes. Also, I work with a lot of baws that got on the GLP-1 train….. it’s a big hammer BUT, it works. It’s not a set it and forget it magic shot though, you still have to make repeatable lifestyle changes. It’s like a golf swing, repeatable is the key.
Posted on 5/23/26 at 6:24 am to wackatimesthree
I mean, I don’t pretend to know every research paper ever written but I feel like if I roll with Peter Attia, Andrew Huberman, Layne Norton, Jeff Nippard and the countless blood glucose scientists I’ve researched and watched interviews of. Is it difficult? Hell yea! Can it be done? Absolutely! Our entire lives are built on, what are willing to give up to achieve what we want. Your want has to supersede what’s holding you back. Do hormonal imbalances cause weight gain? Some do, hell I’m on thyroid meds for the rest of my days. BUT, there’s also a pile of people that have a bad case of can’t get off those hams. Not saying the OP is one of these people but some folks who make short lifestyle changes then revert back are just plain lazy.
Posted on 5/23/26 at 7:41 am to TheMagicMan
Not reading all of this…but you’ve just gotten a good wake up call.
I’m 55 and have lost over 20 lbs over the last couple of years. My goal wasn’t to lose weight…it was to get stronger. I had to add a small meal around 3pm to get enough protein and I actually lost weight. And I’m anything but strict so it could’ve happened faster.
Figure out your daily calorie need with an online calculator and target 300 or so calories less than that to Include 170ish grams of protein and come up with 3 meals to eat through the day, every day, to get you almost there. Then do whatever the family does for dinner…just less. Try to not drink alcohol as much as you can stand during the week and stick with it. Get to bed early and drink a lot of water
In a nutshell:
Lift heavy, full body workout 3 days a week
Protein smoothie after lifting
Lunch with salad and protein
3pm snack/meal (I found a high protein quiche recipe and have that with a yogurt)
Dinner - whatever, just less. You won’t be that hungry. No more food that day and go to bed early.
30 min (at least) walk every day.
Tweak as necessary
I was eating more and losing weight while getting stronger…which was weird. No cravings, no hunger and by accident I was low carb until dinner. I believe if you cut too much your metabolism slows down or you get too hungry to succeed. Mine ramped up. I had a 3 week period traveling and couldn’t get my 3pm meal and dropped another 5 lbs in a month.
Consistency over time is the key. After 2 years I’m down to about 14% BF and feel great. The caveat is though I enjoy the lifting part a lot and WFH so I have control over my day and meals. YMMV.
ETA..being constantly in a deficit will wear you down over 60 days or so. I found out by accident that slacking off and maintaining for a few weeks set me up to lose weight again easier when I clamped back down. It also keeps you sane.
I’m 55 and have lost over 20 lbs over the last couple of years. My goal wasn’t to lose weight…it was to get stronger. I had to add a small meal around 3pm to get enough protein and I actually lost weight. And I’m anything but strict so it could’ve happened faster.
Figure out your daily calorie need with an online calculator and target 300 or so calories less than that to Include 170ish grams of protein and come up with 3 meals to eat through the day, every day, to get you almost there. Then do whatever the family does for dinner…just less. Try to not drink alcohol as much as you can stand during the week and stick with it. Get to bed early and drink a lot of water
In a nutshell:
Lift heavy, full body workout 3 days a week
Protein smoothie after lifting
Lunch with salad and protein
3pm snack/meal (I found a high protein quiche recipe and have that with a yogurt)
Dinner - whatever, just less. You won’t be that hungry. No more food that day and go to bed early.
30 min (at least) walk every day.
Tweak as necessary
I was eating more and losing weight while getting stronger…which was weird. No cravings, no hunger and by accident I was low carb until dinner. I believe if you cut too much your metabolism slows down or you get too hungry to succeed. Mine ramped up. I had a 3 week period traveling and couldn’t get my 3pm meal and dropped another 5 lbs in a month.
Consistency over time is the key. After 2 years I’m down to about 14% BF and feel great. The caveat is though I enjoy the lifting part a lot and WFH so I have control over my day and meals. YMMV.
ETA..being constantly in a deficit will wear you down over 60 days or so. I found out by accident that slacking off and maintaining for a few weeks set me up to lose weight again easier when I clamped back down. It also keeps you sane.
This post was edited on 5/23/26 at 8:06 am
Posted on 5/23/26 at 9:33 am to SquatchDawg
Here is what has worked for me. Started microdosing (2mg) Retatrutide every 10 days or so for the last 2 years and have lost almost 100 lbs. Had the normal GI issues but learned to stay hydrated and take fiber. It has shrunk my stomach to where I only need small amounts of food to feel full. I can eat pretty much anything now. I just don’t eat much anymore. Also bought high end mountian ebike. ( don’t hate). That has opened the door to trails I normally wouldn’t be able to get started on. It got me out riding 60 to 100 miles a week. I’ll never be the guy in a full kit but I enjoy it and it doesn’t tear up my back like golf. All that to say. GLPs are helping me.
Posted on 5/23/26 at 1:14 pm to pussywillows
quote:I suspected but he changed it up just enough that I gave a serious reply on the off chance it isn't him.
you know who this is, don't you?
Posted on 5/23/26 at 1:23 pm to TheMagicMan
quote:
The only problem now, when it comes to cardio, is that I suffer from shin splints. It gets really painful really quickly for me on the treadmill. I might try to supplement with swimming as well as using the rower instead of the treadmill.
Try using an elliptical.
You get the same benefits, if not more since you are using your arms also, and it is no impact on the legs. I started using one when I had to quit running because of my knees.
Posted on 5/23/26 at 1:27 pm to northshorebamaman
yeah, he didn't give it away in the first post this time
Posted on 5/23/26 at 1:35 pm to TheMagicMan
Find a gym partner. 1hr a day. Ppl spend countless hours on TD or Netflix.
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