It's been a year since I was diagnosed with Type 2 diabetes -- I completely manage it with just diet, haven't had an elevated blood sugar level check ever since. And that diet change made me lose like 25lbs quick and much more importantly, keep it there -- my BMI dropped from 29.1 to 24.9. I didn't even try to lose weight, I set out to control blood sugar levels but it melted weight pretty nicely.
I banned white flour, white rice, potatoes and tried to get as little sugar as possible. Just a small bite of sugar free or very low sugar desserts is enough to cover that need. Black bean brownies sweetened with dates, cut it into 0.5" x 0.5" squares, for example. I can stretch an Atkins coconut bar to like 3-4 days, replacing Bounty which I liked much. Just a bite is enough. This is not a rush-to-a-goal-and-then-gain-it-back but a lifetime change and living without desserts is not an option for me. Portions are very important, I use 16 oz containers, previously I used 24 oz containers. A mix of raw nuts are a great snack. Cashews make it sweeter. Another quick snack: core an apple, halve it and fill the ditch the corer left with peanut / almond etc butter, the natural kind, no palm oil, no added sugar.
I needed to switch to a ratcheting belt because I lost so much weight in a year.
I was already exercising five times a week, keeping that on. Stability and cardio with very little weights thrown in. One of my favorite cardio exercises is the medicine ball jumping jacks, it doesn't require fancy equipment or a ton of space.
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