A friend is his early 50's is struggling with weight as well. Our food is the enemy, everything on the shelves is making us sicker. Granted, poor choices are part of it. Hiw does someone who barely has time to make a sandwich turn it around?
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Okay. I too am struggling with this as my doctor waited from December 2023 when I had blood work done, until June of this summer to tell me. I had another appointment in March but for some reason she 'forgot' to tell me. No one called me, emailed me, or sent me a letter to tell me that in December I was diagnosed with pre-diabetes. Well as soon as I found out, I went on a diet. So far I have lost 22 pounds 'thank you God' and have went back to the way I once ate before my Italian/German husband started cooking for me while I was still working. He changed my entire diet where I ate a lot of pasta's and deli meats with all that 'delicious' fats mixed in.
So I start each morning with either 2 boiled eggs as protein fills you up and takes your stomach a while to digest helping you to lose a bit more calories. So filling up with 'good' proteins like baked chicken, fish, baked pork chops, a simple fried hamburger steak/patty or a steak is good for your diet. If I don't eat eggs, then I eat a 1/2 cup of oatmeal. (Not those prepackaged flavored kind; these must be the Steel Cut, Old-Fashioned or Rolled Oats kind.) Good for cholesterol. I do NOT use sugar as I use STEVIA which is plant based and is NOT on the list of sweeteners that is bad for you. Also use a small pat of 'real' butter. Margarine is one molecule away from being a plastic. Not good.
I do NOT use any cooking oils other than OLIVE OIL as it is good for the heart. It doesn't have to be the Extra Virgin as long as it's olive oil.
After eating breakfast, I either FAST until Dinner or I will eat an apple or piece of fruit to curb my appetite. A cup of chicken broth which is only 10 calories a cup is good also. Try to cut out a lot of sodium by eating the regular cottage cheese as the 'lite' is full of sodium to replace the fat they remove. Also the best cheese to eat is Swiss as it is low in fat and salt.
At Dinner I fill my plate mostly with veggies. Remember that 'corn, potatoes, beans, etc are full of carbs' but eat them at a minimum. Cut out the breads at every meal and eat them once or twice a week as your brain needs carbs to function well. After filling most of my plate with veggies I have a nice chunk of meat for protein. Then (if) I want, I will make a small portion of dessert whether it be a wafer cookie from Dollar General which is Zero Sugar and comes in chocolate, vanilla, lemon, strawberry and orange flavors. I also eat a small square of Dark Chocolate which is good for the heart, some pickled beets (which eat sparingly is high in sugar content) to open my arteries as I have High Blood Pressure as well.
I no longer eat the packaged FAT CAKES, pastries, cookies, potato chips, pastas, pizzas, prepackaged side dishes, frozen meals and other 'mouth watering' foods we think we can't live without. THROW AWAY THE SODAS. I no longer eat the FAST FOOD hamburgers and such. When my husband and I go out such as Cracker Barrel, they state their calories on each meal so I can keep up with them.
Remember, you can have something when you want it but only on occasion. Do NOT deny yourself a craving but don't go HOG WILD over what you're eating either. AND..(IF) you do get off track, forgive yourself and go back on eating good things. Give yourself a pat on the back when you see the pounds come off. Bon Appetit' and GOOD LUCK MY FRIEND.