Weight Loss Strategies for People with Type 2 Diabetes

By Type2 Advice

May 10, 2023

If you have type 2 diabetes, you may have heard that losing weight can help you manage your condition and reduce your risk of complications. But how do you go about losing weight safely and effectively? And what are the benefits of doing so? In this article, we will explore some of the weight management strategies that can help you achieve your goals and improve your health and well-being.

Why is weight management important for people with type 2 diabetes?

Type 2 diabetes is a condition that affects how your body uses glucose, a type of sugar that provides energy for your cells. Normally, your pancreas produces a hormone called insulin that helps glucose enter your cells. But in type 2 diabetes, either your pancreas does not make enough insulin or your cells do not respond well to it. This causes glucose to build up in your blood, leading to high blood sugar levels.

Having high blood sugar levels over time can damage various organs and tissues in your body, such as your eyes, kidneys, nerves, and heart. It can also increase your risk of developing other health problems, such as high blood pressure, high cholesterol, stroke, and heart disease.

One of the main factors that contributes to type 2 diabetes is excess weight, especially around your waist. This is because fat can build up around your organs, such as your liver and pancreas, and interfere with their function. This can cause insulin resistance, which means that your cells do not respond well to insulin. Insulin resistance makes it harder for your body to control your blood sugar levels.

Losing weight can help you overcome insulin resistance and improve your body’s ability to use glucose. This can lower your blood sugar levels and reduce the need for medication. Losing weight can also help you prevent or delay the onset of complications and improve your quality of life.

How much weight should I lose?

The amount of weight you should lose depends on several factors, such as your current weight, height, age, gender, and health status. However, research has shown that even a modest weight loss of 5% to 10% of your initial body weight can have significant benefits for people with type 2 diabetes.

For example, if you weigh 200 pounds (90 kg), losing 10 to 20 pounds (4.5 to 9 kg) can:

Lower your A1C by 0.5% to 1%
Reduce your blood pressure by 5 to 10 mmHg
Lower your LDL (bad) cholesterol by 5 to 15 mg/dL
Increase your HDL (good) cholesterol by 3 to 8 mg/dL
Reduce your triglycerides by 15 to 40 mg/dL

These changes can reduce your risk of cardiovascular disease by up to 25%.

Some people with type 2 diabetes may be able to achieve remission, which means that their blood sugar levels return to normal without medication. This is more likely if you lose a larger amount of weight (around 15 kg or 33 lbs) as quickly and safely as possible after diagnosis. However, remission is not a cure and you still need to monitor your blood sugar levels and follow a healthy lifestyle.

How can I lose weight?

There are many ways to lose weight, but the most effective ones are based on two principles: eating less calories than you burn and being more physically active. Here are some tips to help you achieve these goals:

Eat a balanced diet

A balanced diet is one that provides all the nutrients you need for good health while limiting the amount of calories you consume. There is no single best diet for people with type 2 diabetes, but some general guidelines are:

Eat more vegetables, fruits, whole grains, legumes, nuts, seeds, lean proteins, and healthy fats
Eat less refined carbohydrates, added sugars, saturated fats, trans fats, processed meats, and salt
Choose foods with a low glycemic index (GI), which means they cause a smaller rise in blood sugar levels after eating
Drink plenty of water and limit sugary drinks, alcohol, and caffeine
Eat regular meals and snacks throughout the day to avoid hunger and cravings
Use smaller plates and bowls to control portion sizes
Read food labels and check the serving size, calories, carbs, fat, protein
Plan ahead and prepare healthy meals and snacks at home
Avoid skipping meals or fasting as this can cause low blood sugar levels
Treat yourself occasionally but limit the amount and frequency of indulgences

Be more active

Physical activity is any movement that makes your muscles work and burns calories. It has many benefits for people with type 2 diabetes, such as:

Improving insulin sensitivity and glucose uptake by the muscles
Lowering blood pressure and cholesterol levels
Strengthening the heart and lungs
Reducing stress and improving mood
Preventing or delaying complications such as nerve damage and foot problems
Helping with weight loss and maintenance

The recommended amount of physical activity for adults with type 2 diabetes is at least 150 minutes per week of moderate-intensity aerobic exercise (such as brisk walking, cycling, swimming) or 75 minutes per week of vigorous-intensity aerobic exercise (such as jogging, running, dancing) or a combination of both. You should also do some muscle-strengthening activities (such as lifting weights, resistance bands, bodyweight exercises) at least twice a week.

Here are some tips to help you be more active:

Start slowly and gradually increase the intensity, duration, and frequency of your exercise sessions
Choose activities that you enjoy and suit your abilities
Vary your routine and try new things to avoid boredom
Set realistic and specific goals and track your progress
Find an exercise buddy or join a group or class for support and motivation
Warm up before exercising and cool down afterwards to prevent injuries
Drink plenty of water before, during, and after exercise to stay hydrated
Check your blood sugar levels before,during,and after exercise to prevent hypoglycemia or hyperglycemia
Adjust your medication,food intake, or both according to your exercise plan and blood sugar levels

Get support

Losing weight can be challenging,especially if you have type 2 diabetes. But you don’t have to do it alone.Getting support from others can help you stay motivated, accountable,and positive. Some sources of support are:

Your healthcare team: They can provide you with personalized advice, education, and feedback on your weight management plan.
They can also monitor your health status, adjust your medication if needed, and refer you to other professionals or services if necessary.
Your family and friends: They can offer you emotional support, encouragement, and practical help.They can also join you in healthy activities or habits, such as cooking, eating, or exercising together.
Your peers: They can share their experiences, challenges, and successes with you.They can also provide you with tips, advice,and inspiration. You can find peers through online forums,social media groups,or local support groups.
Your coach or counselor: They can help you set realistic goals, develop effective strategies, overcome barriers, and cope with stress. They can also provide you with feedback, accountability,and reinforcement.You can find coaches or counselors through online platforms, apps,or programs.

How can I maintain my weight loss?

Losing weight is one thing; keeping it off is another. Many people who lose weight tend to regain it over time. This can be frustrating and discouraging. But there are ways to prevent or minimize weight regain. Some tips are:

Follow a long-term (at least one year) comprehensive weight loss maintenance program that provides at least monthly contact with trained advisors and focuses on ongoing monitoring of body weight (weekly or more frequently) and/or other self-monitoring strategies (such as food diaries), behavioral counseling (such as problem-solving), and relapse prevention (such as coping skills). These programs have been shown to improve long-term weight loss outcomes compared with usual care or minimal intervention.
Continue to follow a balanced diet that meets your nutritional needs while limiting excess calories.
Avoid extreme diets that are too restrictive or unrealistic. Instead, aim for a moderate calorie deficit of around 500 calories per day. This can help you lose about one pound per week without compromising your metabolism or muscle mass.
You may also benefit from intermittent fasting (IF),

Intermitent fasting involves alternating periods of eating and fasting within a day or week. IF has been shown to improve glycemic control and insulin sensitivity in people with type 2 diabetes while promoting weight loss or maintenance.However,IF may not be suitable for everyone,especially those who take insulin or sulfonylureas.Consult your healthcare team before trying IF.

Continue to be physically active on a regular basis.Aim for at least 200 minutes per week of moderate-intensity aerobic exercise or 100 minutes per week of vigorous-intensity aerobic exercise or a combination of both. You should also do some muscle-strengthening activities at least twice a week.

Physical activity not only helps you burn calories but also preserves lean body mass, which is important for maintaining metabolic rate and preventing weight regain.You may also consider adding some high-intensity interval training (HIIT),which involves short bursts of intense exercise followed by recovery periods. HIIT has been shown to improve glycemic control and cardiovascular fitness in people with type 2 diabetes ( 27 – 29 ). However, HIIT may not be suitable for everyone, especially those who have cardiovascular or musculoskeletal problems. Consult your healthcare team before trying HIIT.

Conclusion

Weight management is an important part of type 2 diabetes care. Losing weight can help you lower your blood sugar levels, reduce your need for medication, prevent or delay complications, and improve your quality of life. To lose weight, you need to eat a balanced diet that limits excess calories and be more physically active on a regular basis. You also need to get support from your healthcare team, your family and friends, your peers, or your coach or counselor. To maintain your weight loss, you need to follow a long-term comprehensive weight loss maintenance program that provides ongoing monitoring, behavioral counseling, and relapse prevention. Weight management is not easy, but it is possible and rewarding. You can do it!

References and Further Reading

(1) Type 2 Diabetes: 8 Steps to Weight-Loss Success | Everyday Health. https://www.everydayhealth.com/type-2-diabetes/diet/secrets-of-weight-control/. (2) Weight loss and diabetes | Diabetes UK. https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes/whats-your-healthy-weight/lose-weight. (3) 8. Obesity and Weight Management for the Prevention and Treatment of …. https://diabetesjournals.org/care/article/45/Supplement_1/S113/138906/8-Obesity-and-Weight-Management-for-the-Prevention. (4) Type 2 diabetes - Food and keeping active - NHS. https://www.nhs.uk/conditions/type-2-diabetes/food-and-keeping-active/.