The Fallacy of “Good” and “Bad” Foods:

When it comes to weight loss, labeling foods as “good” or “bad” can be misleading. While whole foods offer more nutritional value than processed alternatives, the key to fat loss lies in understanding calories and energy balance. It’s important to recognize that sustainability, rather than food restriction, is what ultimately determines success.

Tweaking Your Approach:

Rather than completely eliminating certain foods from your diet, consider making mindful adjustments. Start by determining your daily calorie requirements for maintaining a deficit, which is essential for fat loss. Instead of completely cutting out pizza or ice cream, be more conscious of the portion sizes and balance them with nourishing options such as leafy greens, veggies, and protein-rich foods. By doing so, you can feel satiated while still enjoying occasional treats.

Lifestyle Change over Temporary Diet:

To achieve sustainable weight loss, it’s crucial to view your journey as a lifestyle change rather than just another diet plan. By integrating your dietary choices seamlessly into your daily life, you eliminate the need for periodic indulgences that can lead to weight regain. Avoid the “diet starts Monday” mentality and instead focus on long-term consistency and balance.

Embracing Imperfections:

Weight loss is not a linear process, and it’s essential to recognize that occasional slip-ups are a natural part of the journey. One or two “mess-up” days won’t derail your progress or undo your hard work. Remember to zoom out and look at the big picture—a few off days won’t overshadow your overall achievements. Just as blood sugar management fluctuates, yet the average remains crucial, weight loss success is determined by sustained effort over time.

The Power of Resilience:

Similar to managing blood sugar or building a successful project, weight loss requires continuous effort and resilience. When faced with setbacks, the key is to pick yourself up and keep pushing forward, rather than succumbing to self-doubt or giving up entirely. Your understanding and knowledge empower you to overcome obstacles and achieve remarkable weight loss results.

Conclusion:

Your weight loss journey doesn’t have to be a sacrifice-filled struggle. By embracing a sustainable lifestyle change, rather than an unsustainable diet, you can achieve long-lasting success. Remember that moderation, consistency, and resilience are the cornerstones of your transformation. So, let go of the “good” and “bad” food labels, focus on energy balance, and create a sustainable path towards a healthier, happier you.

Want to lose weight? Here are some tools that can help:

• FREE Audio Training & eBook: 12 actionable steps to lose weight with type 1 diabetes!
• Fat Loss for Type 1’s program: the method that’s helped hundreds of people successfully achieve and maintain their weight loss goal

The post The Weight Loss Journey: Embracing a Sustainable Lifestyle appeared first on More Than Just a Type.

Ingredients:

2 Eggs

1 Large Banana

Directions:

In a bowl, mash the banana into a thick paste, crack 2 eggs into the mashed banana, and mix.

Heat the frying pan on medium heat with oil, and cook pancakes until they are golden brown on each side.

Serving:

1 Banana + 2 Eggs per person.

Macros:

Total calories: 229

Carbs: 23 grams

Fat: 10 grams

Protein: 13 grams

Fiber: 2.6 grams

The post The Best Banana Pancakes appeared first on More Than Just a Type.

Trust Your Body’s Wisdom:

During the first trimester, your body undergoes several transformations to accommodate the growing life inside you. While listening to your body is essential, it’s equally important to trust its wisdom. In most cases, you can continue your regular exercise routine during this period without major modifications. However, consulting with your healthcare provider before starting or continuing any exercise program is always a good idea. And, if you feel like something doesn’t feel right, or you’re worried, it’s definitely OK to find a variation of an exercise, or even drop your weight and increase reps. This will allow you to still get enough volume while decreasing any chance of injury

Cardiovascular Activities:

Engaging in cardiovascular exercises during the first trimester not only helps maintain your fitness level but also enhances overall well-being. Activities like brisk walking, swimming, stationary cycling, or low-impact aerobics can be safely pursued. Be mindful of your heart rate and maintain a comfortable level without pushing yourself excessively. Doing a little bit every day can also keep your mental health in check, just note that these particular activities can make your sugar levels drop especially early in the first trimester, so be sure to carry low snacks at all times.

Strength Training:

Strength training is an excellent way to maintain muscle tone and prepare your body for the changes ahead. As long as you adopt a few modifications, you can continue your strength training routine during the first trimester. Focus on exercises that target major muscle groups while avoiding excessive strain on your core. If your overall training age is relatively high (meaning you’ve been training for many years and are no newbie to bodybuilding) you may not need to make any modifications, especially in the beginning stages of the 1st trimester.

However, listen to your body and if something doesn’t feel right, or you’re worried, modifications are always a safer bet. Opt for lower weights, increase repetitions, and prioritize maintaining proper form to minimize the risk of injury. This will allow you to keep your volume in a good place still while decreasing the risk of injury. During the 1st trimester, I was so nauseous, and I was also struggling with mental health and depression, and I was traveling A LOT so my workouts were not very consistent. I also noticed my energy levels were not up to par, so I modified my workouts right off the bat by dropping my weights and increasing my reps. This helped me avoid injury while keeping my overall volume in a good place.

If you’re an avid gym go-er like me, I think it’s also important to mention that, unlike your training goals when you’re not pregnant, when you ARE pregnant, you’re goal is no longer to continue progressing in the same way. The focus is more on maintaining your overall fitness rather than hitting new PRs.

Flexibility, Stretching, and Mobility:

Maintaining flexibility and suppleness is essential during pregnancy. Incorporating stretching exercises into your routine helps alleviate muscle tension, supports good posture, and enhances overall comfort. Gentle yoga or prenatal-specific stretching exercises can be incredibly beneficial, provided you avoid deep twists, intense backbends, and positions that put pressure on your abdomen. Also, making mobility a priority can support your strength workouts to prevent the risk of injury.

Stay Hydrated and Listen to Your Body:

Hydration is vital during any workout, but even more so during pregnancy. Ensure you drink plenty of water before, during, and after exercise to stay adequately hydrated. Additionally, always listen to your body’s cues. If you feel lightheaded, fatigued, or experience any pain or discomfort, it’s essential to take a break, modify your intensity, or consult your healthcare provider. It’s also a good idea to avoid excessive heat while working out.

As you embark on the first trimester of your pregnancy, remember that staying active and fit is generally encouraged unless otherwise advised by your healthcare provider. By trusting your body’s wisdom and making minor adjustments, you can continue to enjoy the benefits of exercise throughout this special journey. Always prioritize your health, be attentive to your body’s signals, and seek professional guidance whenever necessary. Happy and safe workouts as you embrace this beautiful chapter of your life!

If you’re looking for specific workouts and exercise inspo when pregnant, check out Thrive. Thrive is my special community where we connect weekly and I post videos along with a library of resources and workouts to help you along your journey with diabetes.

***Disclaimer: The information provided in this blog is for general purposes only and should not replace the advice of a qualified healthcare professional. Always consult with your healthcare provider before starting or continuing any exercise program during pregnancy.***

The post Working Out in the 1st Trimester appeared first on More Than Just a Type.

Embrace the Carbs:

• When it feels like all you can tolerate are plain-baked potatoes, pickles, and olives, don’t fret. Your body is adjusting, and carbs might become your new best friend. It’s important to consume a minimum of 160g of carbs per day to support your baby’s brain development. Tracking your carb intake using apps like My FitnessPal can help ensure you meet this goal without compromising your overall calorie intake. 

Breakfast Matters:

• Start your day on the right foot by incorporating complex carbs with fiber into your morning routine. Opt for options like sprouted Ezekiel bread, which is low in sweetness but high in fiber and protein. Two slices with a spread of butter or peanut butter can provide you with a substantial 30g of carbs. Remember, fiber slows down the impact on glucose levels, keeping them more stable throughout the day.

Flexible Meal Patterns:

• Morning sickness might throw your typical three-meal-a-day routine out the window. Don’t worry; flexibility is key. Snacking on smaller, manageable portions whenever you can is better than skipping meals altogether. Be mindful of your food choices, even in those small amounts, as they can still impact your sugar levels. A carb source combined with a little fat and protein can help slow the increase in glucose levels. For example, pairing sprouted bread with peanut butter can provide a satisfying and nourishing snack.
  

Surviving the first trimester with its nauseating food aversions and rollercoaster blood sugar levels can be tough. If all you can eat is carbs and not much protein like me, I guess it’s good that hypoglycemia is more common during the 1st trimester. However, by embracing the right carb choices, breaking up meals, and making mindful food decisions, you can navigate this challenging phase while ensuring your body and baby receive the necessary nutrition. Remember, consult with your medical team, and listen to your body’s cues. The first trimester may be a rollercoaster ride, but you’ve got this!

Disclaimer: Keep in mind that these tips are based on personal experiences and consultations with a dietician. Your food aversions and requirements may vary. Always consult with your healthcare provider for personalized advice.

The post Blood Sugars and Food Aversions In The First Trimester appeared first on More Than Just a Type.