How do you lose weight without using up all your willpower?

[bryan995]

Have any (non diabetics) used a CGM to monitor sugar levels in response to different foods / fasting / exercise etc?

I asked my PCP for a Rx and he was very supportive.;  Obviously insurance won't cover (do they cover anything? ha), so the cost was $74.99 at Costco for two 14-day sensors (Freestyle Libre 3).  Its only day 1, but I suspect this will be quite eye-opening to see how my body responds in real time to specific foods/drinks.

There's A LOT of controversy as to what the data from CGM even means for non diabetics.

A lot of the "gurus" that make claims about CGM data are known to stretch their interpretations of the existing research pretty far.

It can't hurt, and it would be interesting, but I wouldn't let it guide my eating necessarily.

No?  I plan to let it monitor my current eating habits for a few weeks, and then will make changes that trend things in the right direction.

It can predict metabolic health and insulin resistance.  It can also make it blatantly obvious which foods one should avoid, or how stress impacts overall health (and BG).  I'll use it for a few months and see what value it adds.  But I don't expect it to be totally worthless for non-diabetics !

[Malossi792]

Have any (non diabetics) used a CGM to monitor sugar levels in response to different foods / fasting / exercise etc?

I asked my PCP for a Rx and he was very supportive.;  Obviously insurance won't cover (do they cover anything? ha), so the cost was $74.99 at Costco for two 14-day sensors (Freestyle Libre 3).  Its only day 1, but I suspect this will be quite eye-opening to see how my body responds in real time to specific foods/drinks.

There's A LOT of controversy as to what the data from CGM even means for non diabetics.

A lot of the "gurus" that make claims about CGM data are known to stretch their interpretations of the existing research pretty far.

It can't hurt, and it would be interesting, but I wouldn't let it guide my eating necessarily.

No?  I plan to let it monitor my current eating habits for a few weeks, and then will make changes that trend things in the right direction.

It can predict metabolic health and insulin resistance.  It can also make it blatantly obvious which foods one should avoid, or how stress impacts overall health (and BG).  I'll use it for a few months and see what value it adds.  But I don't expect it to be totally worthless for non-diabetics !

Monitor whatever you like, but please consult your physician before/during/after.

[Metalcat]

Have any (non diabetics) used a CGM to monitor sugar levels in response to different foods / fasting / exercise etc?

I asked my PCP for a Rx and he was very supportive.;  Obviously insurance won't cover (do they cover anything? ha), so the cost was $74.99 at Costco for two 14-day sensors (Freestyle Libre 3).  Its only day 1, but I suspect this will be quite eye-opening to see how my body responds in real time to specific foods/drinks.

There's A LOT of controversy as to what the data from CGM even means for non diabetics.

A lot of the "gurus" that make claims about CGM data are known to stretch their interpretations of the existing research pretty far.

It can't hurt, and it would be interesting, but I wouldn't let it guide my eating necessarily.

No?  I plan to let it monitor my current eating habits for a few weeks, and then will make changes that trend things in the right direction.

It can predict metabolic health and insulin resistance.  It can also make it blatantly obvious which foods one should avoid, or how stress impacts overall health (and BG).  I'll use it for a few months and see what value it adds.  But I don't expect it to be totally worthless for non-diabetics !

The research is suggestive but unclear and the "normal" range for non-diabetics isn't certain either. It would be great for catching pre-diabetes, that's true. But I have so little concern about diabetes that I personally don't see a clear benefit to wearing one or clear indicators as how I should modify my behaviour based on readings that don't yet have clear interpretations.

The research in this area is explosive though because marketing CGMs to healthy people is ENORMOUSLY profitable, and it's easy to study, so I expect droves and droves of more useful data to come out.

[jrhampt]

Someone mentioned restaurant eating as a dieting downfall.  Here are my strategies for being able to eat delicious things at restaurants without gaining weight and feeling gross/bloated afterwards (I live on the shore so I tilt heavily to seafood):

1.  If there is raw seafood on the menu, I order that (poke bowl, tuna tartare, raw oysters, ceviche).  All of this stuff is low calorie protein that is highly nutritious.  If you're not into raw seafood, any seafood that is not fried will work - steamed mussels, steamed clams, salmon filet etc.  If you hate seafood, a steak or the beef tartare is not that high calorie compared to a cheeseburger, especially if you eat it with a side of vegetables.

2.  If there is a dish that allows you to sub healthier options like fresh spinach for pasta (for example, the cioppino at one of my favorite places), I do that.

3.  Never, ever order anything with fries.  Always substitute some kind of vegetable even if it costs more (I like asparagus with my lobster roll, for example, instead of fries).

4.  If you're having dessert, split it with someone else.

5.  Do not order an app, an entree, AND a dessert - you only need one or max two of these at a sitting.

6.  Drinks.  Huge source of empty calories and can easily double your bill besides.  If you drink alcohol (guilty), then know what your lower calorie options are and stick to those if you must.  Wine, champagne or champagne cocktails (french 75, kir royale etc.), an old fashioned, etc.  You WILL gain weight if you are drinking margaritas or pina coladas with your meals, and it's just not worth it.  If you want something nonalcoholic other than plain water, a friend of mine orders sparkling water.

7.  Try to find a place that has at least one or two really good salads so you don't feel like you're sacrificing anything when you eat your vegetables.  There's a burger/hot dog joint near me that has a fantastic bibb lettuce salad with pears and candied walnuts and gorgonzola.  It's delicious and filling and nutritious.

8.  Basically, identify whatever is healthiest on the menu that you find delicious, and double down on that.  Order extra avocado on everything or add the prosciutto to the salad if that's what it takes to make something healthy even more delicious and more enticing to you than the cacio e pepe.

[wenchsenior]

Have any (non diabetics) used a CGM to monitor sugar levels in response to different foods / fasting / exercise etc?

I asked my PCP for a Rx and he was very supportive.;  Obviously insurance won't cover (do they cover anything? ha), so the cost was $74.99 at Costco for two 14-day sensors (Freestyle Libre 3).  Its only day 1, but I suspect this will be quite eye-opening to see how my body responds in real time to specific foods/drinks.

I am not diabetic but do have insulin resistance. I don't use a continous monitor, but I found monitoring before and after eating with a regular old finger-stabber testing kit to be very helpful back in the day when I was first trying to figure out how to eat to manage my IR.

[chaskavitch]

As for Pilates here's the video I get everyone to do
https://www.dailymotion.com/video/x2z72js

I apparently have like 3% of the ab control I'm supposed to.  Dang. 

I can deadlift a lot, but I can't sit up from a lying position without help from momentum to save my life.

[Metalcat]

As for Pilates here's the video I get everyone to do
https://www.dailymotion.com/video/x2z72js

I apparently have like 3% of the ab control I'm supposed to.  Dang. 

I can deadlift a lot, but I can't sit up from a lying position without help from momentum to save my life.

Better get on that core strength!

Let Mari kick your ass for awhile. She'll pummel you into shape.
DH likes to say that he's having a masochistic affair with Mari, but it's okay because I agreed to it.

[Morning Glory]

As for Pilates here's the video I get everyone to do
https://www.dailymotion.com/video/x2z72js

I apparently have like 3% of the ab control I'm supposed to.  Dang. 

I can deadlift a lot, but I can't sit up from a lying position without help from momentum to save my life.

Better get on that core strength!

Let Mari kick your ass for awhile. She'll pummel you into shape.
DH likes to say that he's having a masochistic affair with Mari, but it's okay because I agreed to it.

Do they really have Garanimals for adults in Canada or is that another inside joke?

[Metalcat]

As for Pilates here's the video I get everyone to do
https://www.dailymotion.com/video/x2z72js

I apparently have like 3% of the ab control I'm supposed to.  Dang. 

I can deadlift a lot, but I can't sit up from a lying position without help from momentum to save my life.

Better get on that core strength!

Let Mari kick your ass for awhile. She'll pummel you into shape.
DH likes to say that he's having a masochistic affair with Mari, but it's okay because I agreed to it.

Do they really have Garanimals for adults in Canada or is that another inside joke?

DH has, for many years, referred to my habit of wearing almost exclusively monochromatic athleisure as my "Grown Up Garanimals." Then recently in the show "Billions" one of the main characters tells his staff to go home, take a shower, put on their daytime Garanimals, and get back to work. Now that DH works remote and has ditched his button downs for, you guessed it, monochromatic athleisure, he has adopted the term "daytime Garanimals" for his own attire.

So it's both an inside joke and a pop culture reference.

No, we don't have literal Adult Garanimals in Canada. We do have Ice Breaker and Lululemon though.

[Morning Glory]

As for Pilates here's the video I get everyone to do
https://www.dailymotion.com/video/x2z72js

I apparently have like 3% of the ab control I'm supposed to.  Dang. 

I can deadlift a lot, but I can't sit up from a lying position without help from momentum to save my life.

Better get on that core strength!

Let Mari kick your ass for awhile. She'll pummel you into shape.
DH likes to say that he's having a masochistic affair with Mari, but it's okay because I agreed to it.

Do they really have Garanimals for adults in Canada or is that another inside joke?

DH has, for many years, referred to my habit of wearing almost exclusively monochromatic athleisure as my "Grown Up Garanimals." Then recently in the show "Billions" one of the main characters tells his staff to go home, take a shower, put on their daytime Garanimals, and get back to work. Now that DH works remote and has ditched his button downs for, you guessed it, monochromatic athleisure, he has adopted the term "daytime Garanimals" for his own attire.

So it's both an inside joke and a pop culture reference.

No, we don't have literal Adult Garanimals in Canada. We do have Ice Breaker and Lululemon though.

Lol. Most of my everyday clothes are now the 32 degrees brand from Costco. "Garanimals" is just more fun to say, though I have never seen "Billions".

[Kris]

As for Pilates here's the video I get everyone to do
https://www.dailymotion.com/video/x2z72js

I apparently have like 3% of the ab control I'm supposed to.  Dang. 

I can deadlift a lot, but I can't sit up from a lying position without help from momentum to save my life.

Better get on that core strength!

Let Mari kick your ass for awhile. She'll pummel you into shape.
DH likes to say that he's having a masochistic affair with Mari, but it's okay because I agreed to it.

Do they really have Garanimals for adults in Canada or is that another inside joke?

DH has, for many years, referred to my habit of wearing almost exclusively monochromatic athleisure as my "Grown Up Garanimals." Then recently in the show "Billions" one of the main characters tells his staff to go home, take a shower, put on their daytime Garanimals, and get back to work. Now that DH works remote and has ditched his button downs for, you guessed it, monochromatic athleisure, he has adopted the term "daytime Garanimals" for his own attire.

So it's both an inside joke and a pop culture reference.

No, we don't have literal Adult Garanimals in Canada. We do have Ice Breaker and Lululemon though.

Lol. Most of my everyday clothes are now the 32 degrees brand from Costco. "Garanimals" is just more fun to say, though I have never seen "Billions".

DH and I have long referred to my wardrobe as “Garanimals” because I almost exclusively wear neutral solid tones that can be easily mixed and matched.

[Metalcat]

As for Pilates here's the video I get everyone to do
https://www.dailymotion.com/video/x2z72js

I apparently have like 3% of the ab control I'm supposed to.  Dang. 

I can deadlift a lot, but I can't sit up from a lying position without help from momentum to save my life.

Better get on that core strength!

Let Mari kick your ass for awhile. She'll pummel you into shape.
DH likes to say that he's having a masochistic affair with Mari, but it's okay because I agreed to it.

Do they really have Garanimals for adults in Canada or is that another inside joke?

DH has, for many years, referred to my habit of wearing almost exclusively monochromatic athleisure as my "Grown Up Garanimals." Then recently in the show "Billions" one of the main characters tells his staff to go home, take a shower, put on their daytime Garanimals, and get back to work. Now that DH works remote and has ditched his button downs for, you guessed it, monochromatic athleisure, he has adopted the term "daytime Garanimals" for his own attire.

So it's both an inside joke and a pop culture reference.

No, we don't have literal Adult Garanimals in Canada. We do have Ice Breaker and Lululemon though.

Lol. Most of my everyday clothes are now the 32 degrees brand from Costco. "Garanimals" is just more fun to say, though I have never seen "Billions".

DH and I have long referred to my wardrobe as “Garanimals” because I almost exclusively wear neutral solid tones that can be easily mixed and matched.

I wonder if my DH will be excited or disappointed that he's not the only one to come up with this.

[EscapeVelocity2020]

Because I believe in 'a picture is worth a thousand words', I'm putting this out there.  I have made steady and almost effortless progress back to my goal of 25 BMI after years of bouncing uncontrollably around 27...  Looking at my records, I don't think I've been at 25 since my early 40's, so this is almost enough to bring tears to my eyes.  My eating and exercise were never quite enough, so I do credit Semaglutide with a majority of this success.

[bryan995]

Because I believe in 'a picture is worth a thousand words', I'm putting this out there.  I have made steady and almost effortless progress back to my goal of 25 BMI after years of bouncing uncontrollably around 27...  Looking at my records, I don't think I've been at 25 since my early 40's, so this is almost enough to bring tears to my eyes.  My eating and exercise were never quite enough, so I do credit Semaglutide with a majority of this success.

Congrats!  It is a incredible drug. I also on GLP1s (Mounjaro). 

Week 10 for me.  Have lost 12.54% body weight.  Using the drug to jumpstart to new push at healthy habits / foods / exercise.  Have only increased to a dose of 5mg (last week).  Planning to stay on the lowest possible dose and then slowly titrate down and stop.  Finance wise, we have been buying very healthy organic foods, and have stopped all takeout, and interestingly any consumption of alcohol.  Food budget is down significantly ... Full transparency, 10 weeks of the drug has cost $1596 (no insurance coverage).

The desire to have a glass (or two) of wine after dinner is gone.  There are already studies in-flight re. using GLP1 to combat various addictions...

Have been so busy with work that health has taken a sideline seat for some time.
I credit the drug for being able to stick to a new diet without much of a challenge at all.  The temptation to cheat/binge is completely gone.  I think a big part of it is on the mental side, you continue to produce results week after week, which of course helps you keep and increase momentum.   It's very very easy to stay on track and drive significant habit changes.  Like scary easy :)

[Sun Hat]

Have any Canadians on the forum been successful at getting a prescription for one of these weight loss / diabetes drugs with a BMI under 30?

 Reading the success stories above and seeing weight fall off of a friend (who is above 30), I'm starting to wonder if I should give it a try, but am not sure if I can convince my GP, since my BMI is 27 rather than the 30+ that I have read as a guideline. At my last physical, my GP said "I see that your weight is 172 lbs. Like I always say, diet and exercise, diet and exercise." This was the sum total of her advice and the first and only time that I've met her. I tried REALLY hard not to glare at her for the trite advice, but FFS, it's not like I hadn't heard of diet and exercise.

[getsorted]

FFS, it's not like I hadn't heard of diet and exercise.

I laughed. My GP told me on one of our first visits, "Well, hmm, it's says you're obese, but (waves hand) you're not obese-obese."* Thereafter, he never breathed a word about my weight, but I notice that the after-visit summary always says "counselled patient on weight management and health risks."

I think they know we know, and they sort of "have to" say it.

*I've never been entirely sure what he meant by this. That my BP & cholesterol were great? That my A1C was entirely more normal than I deserved? That I was carrying the weight well? It always makes me giggle when I think of it.

[bryan995]

Have any Canadians on the forum been successful at getting a prescription for one of these weight loss / diabetes drugs with a BMI under 30?

 Reading the success stories above and seeing weight fall off of a friend (who is above 30), I'm starting to wonder if I should give it a try, but am not sure if I can convince my GP, since my BMI is 27 rather than the 30+ that I have read as a guideline. At my last physical, my GP said "I see that your weight is 172 lbs. Like I always say, diet and exercise, diet and exercise." This was the sum total of her advice and the first and only time that I've met her. I tried REALLY hard not to glare at her for the trite advice, but FFS, it's not like I hadn't heard of diet and exercise.

Try this FB group (CA specific)
https://www.facebook.com/groups/1413939902041083/

Being prescribed is often dependent on the GP.  Insurance coverage is a whole different thing.  OOP in Canada is around $400/mo AFAIK.

Canada only has Ozempic at the moment.  No Wegovy, no Mounjaro.

Pharmacotherapy for obesity management can be used for individuals with BMI ≥ 30 kg/m2 or BMI ≥ 27 kg/m2 with adiposity-related complications, in conjunction with medi- cal nutrition therapy, physical activity and/or psychological interventions (semaglutide 2.4 mg weekly [Level 1a Grade A],1 liraglutide 3.0 mg daily [Level 2a, grade B],2-4 naltrexone/ bupropion 16 mg/180 mg BID [Level 2a, Grade B],5 orlistat 120 mg TID [Level 2a, Grade B]).6
https://obesitycanada.ca/wp-content/uploads/2022/10/Pharmacotherapy-CPG-2022_finalA.pdf

[jrhampt]

This site will give you an rx for wegovy or metformin with an online consultation (idk if it makes any difference if you're in Canada): https://agelessrx.com/treatments/.  Highly recommend starting with metformin if you just have a little you want to use - it's much much less expensive.  I've lost about 12 pounds in less than 4 months, and I'm exactly where I want to be now.