Diabetes weight loss management

Diabetes and weight loss

Losing weight is crucial for managing diabetes. It can boost your energy, lower the risk of complications, and improve diabetes control. If you have type 2 diabetes, it could even lead to remission. While it’s a challenge for many, you’re not alone. Seek support from your healthcare team to get started.

Losing just 5% to 10% of your body weight can improve your health and well-being, especially if you have diabetes. It can help manage blood sugar levels, reduce the need for diabetes medication, increase energy, and improve sleep. While setting a healthy weight goal is important, it can be challenging to achieve and maintain. Many people struggle with popular diet plans and end up gaining back the weight they lost.

Food for life

Create a lifelong eating plan based on healthy food that you can stick to long term. Experiment with different approaches to find what works for you, such as cutting back on sugar, eating more protein, increasing fruits and vegetables, or limiting variety.

Tailor your plan to your preferences and lifestyle. If you need ideas and support, consult a registered dietitian or diabetes educator, and ask your doctor for a referral.

Physical activity

Regular physical activity can improve your mood, functionality, and sleep quality. While physical activity alone may not lead to significant weight loss, combining it with a healthy diet can enhance weight loss results.

Here are the basic guidelines:

Every week

Remember to do at least 150 minutes of moderate physical activity like brisk walking, or 75 minutes of vigorous activity like jogging. You can also do a combination of both.

Two or more days a week

Engage in strength-training exercises like weightlifting or using resistance bands. For individuals with diabetes, physical activity can aid in managing the condition and weight. Being active increases insulin sensitivity, reducing the need for insulin and potentially preventing weight gain.

What eating styles for diabetes can aid in weight loss?

Eating healthfully is essential for weight loss, especially for those with diabetes. Avoid weight loss pills and starvation diets. Instead, consider popular meal plans like the Mediterranean diet, low carbohydrate diets, and vegetarian diets.

There is no one-size-fits-all eating pattern for diabetes.

Look for a meal plan that is rich in nutrients, high in fiber, low in calories, and emphasizes fresh fruits and vegetables, whole grains, lean proteins, and healthy fats.

Managing blood sugar is crucial for those with diabetes, so opt for regular meals and snacks throughout the day instead of short-term diets or prolonged fasting.

What are the benefits of losing extra weight?

Losing extra weight can benefit your health, especially if you have diabetes. It can help reduce fat around your organs, improve insulin resistance, and may lead to needing less medication. For people with type 2 diabetes, losing around 5% of body weight can have significant health benefits.

Additionally, it can improve

• mood,
• increase energy, and
• improve sleep.

How to lose weight with diabetes?

Exercise

Before you jump into a new exercise routine, it’s always a good idea to chat with your doctor first.

Start off with some easy goals, like taking a 10 to 20 minute walk each day, and then slowly build up from there. Try to get in at least 150 minutes of moderate intensity exercise each week, like

• walking
• running
• swimming
• dancing
• hiking, or playing tennis.

if you need some extra motivation, think about joining a gym, a fitness class, or working out with a buddy.

Diet

1. Fill half your plate with non-starchy vegetables like leafy greens, peppers, broccoli, and tomatoes.

2. Fill one quarter of the plate with lean protein such as chicken, fish, tofu, or beans.

3. Fill the remaining quarter of the plate with complex carbohydrates like brown rice, quinoa, oats, whole grain bread, or dairy products.

Stick to water or unsweetened tea for drinks. Avoid high sugar, high fat, or heavily processed foods like candy, cookies, cakes, fast food, and fried foods.

The benefits of weight loss for diabetes

Type 2 diabetes occurs when the body becomes resistant to insulin, leading to an increase in blood sugar levels. Being overweight or obese significantly increases the risk of developing diabetes and makes it harder to manage blood sugar levels.

Studies have shown that losing just 5 to 7 percent of body weight can reduce the risk of developing type 2 diabetes by over 50 percent in adults at high risk for the disease.

Losing weight when you have type 2 diabetes brings several benefits, including

• decreased insulin resistance
• improvements in energy level and mood
• mobility
• lower cholesterol levels.

In some cases, weight loss can restore blood sugar to a normal level and eliminate the need for type 2 diabetes medications.

For individuals with type 1 diabetes, weight gain may occur when starting insulin treatment.

Losing weight may require adjusting calorie and carbohydrate intake as well as insulin dose.

People with type 1 diabetes can also develop insulin resistance, and in such cases, weight loss can help reduce the need for insulin.