Ten pounds lost in one is dangerous to the health. And self-defeating. Because the body is short of food SO badly, it thinks there is a famine going on. So it takes action to prevent death. It hangs onto fat and consumes muscle instead (saving the fat for fuel later on). Worse yet, it slows down the metabolism, so that MORE of what you eat is turned into fat. Yes, you lose the weight, but when you stop starving yourself to death, your metabolism is SO slow that not only do you gain back those 10 pounds very quickly . .you will gain ANOTHER 10-20 pounds and end up fatter than when you started.
One pound a week is a speed at which you are likely to NOT gain back your weight. It SHOULD take 10 weeks to lose 10 pounds.
Okay .. we lose weight when we eat fewer calories than it takes to keep our body going.
You are eatng too much, BUT you don`t want to cut back too drastically either (see the 1st paragraph).
Here is a website that will calculate how many calories it takes to maintain your current weight.
Eat 600 calories LESS per day for 6 days of the week, and on the 7th day, eat TO your daily maintenance amount of calories .. this fools the body so it doesn`t think there is a famine going on and shut down your metabolism to save fat.
Do NOT undereat.
Eat every 2 hours. 1/4 of your daily calories for breakfast, 1/4 for lunch, 1/4 for supper, and divide the remaining quarter between mid-morning snack and mid-afternoon snack.
Everytime you lose 10 pounds, go back and recalculate your maintenance calories.
Yes, you MUST count your calories. You must plan ahead of time every bite of what you will eat, and buy foods accordingly. And eat ONLY what you have planned for.
Also, because you are a diabetic, discuss your diet and exercise plan with your family doctor before starting.
Remember .. the faster you lose weight, the more likely you will end up weighing even MORE than before you started.
Don`t be in a hurry to lose weight, because the slower it comes off the more likely it will stay off.