How To Lose Weight With Diabetes Type 2?

How to lose weight with diabetes type 2? A healthy weight is an important element of good health. Approximately 90% of people with type 2 diabetes...

How to lose weight with diabetes type 2?

A healthy weight is an important element of good health. Approximately 90% of people with type 2 diabetes are overweight or obese. Weight control is critical for balancing blood sugar and insulin levels. This might even be the cause of the weight gain in the first place. It can create a vicious circle of weight gain, leading to poorer diabetes control. Which leads to more weight gain. Experiencing this cycle can be frustrating.

By losing just a few pounds with healthy food choices and exercise, you will start to feel better. You will have more stamina. Controlling diabetes will be easier. It will lower your risk of developing other complications. Let us help you find the best way to deal with weight loss, keep reading to discover more.

What is the best weight loss strategy for diabetics?

Losing weight is one of the most effective ways to treat diabetes. Only a few digits on your bathroom scale will help control your blood sugar levels and feel better.

How can a type 2 diabetic lose weight?

If you have type 2 diabetes, your doctor may have encouraged you to consider making lifestyle changes. For many, that may include losing weight and a better nutritional plan. When it comes to nutrition, finding the right amount of carbohydrates, fats, and protein is crucial. In order to find the best weight loss strategy start with paying attention to:

Your carbohydrate intake

Cutting carbohydrates is the most effective way to lose weight. Carbohydrate quality is important in terms of glycaemic index and fiber and may have other health benefits.

What are carbohydrates?

Simply put, carbohydrates can be defined as sugars, starches, and fiber. They are often referred to as "simple" when they are in form of sugars and "complex" when they are starches and fiber.

How do carbohydrates affect our body?

Carbohydrates cause the release of insulin from the pancreas.

The quantity of carbohydrate intake is a more important predictor of glycaemic response. People with type 1 diabetes can improve the accuracy of insulin dosing with carbohydrate counting.

There is no universal recommendation for carbohydrate intake for people living with diabetes. For most diabetics, they can account for no more than 45 percent of daily calories. However, recommendations should be based on personal preference, individual glycaemic response, and other specific health targets. Consult with the doctor because personal goals can vary depending on your weight, activity level, and other factors.

Calorie intake

There is evidence that a low-calorie diet followed for a brief period of time can help with diabetes symptoms. You will be able to notice a change if you persist with 800 to 1200 calories per day for a duration of 12 weeks. Strictly reducing calories may work to help diabetes patients by improving insulin sensitivity and reducing stress on the pancreas.

Is this type of diet for everyone?

A low-calorie diet is not healthy or appropriate for all people with type 2 diabetes. Especially including those who need insulin. It is important to seek medical advice before focusing on this type of diet. Understanding your individual nutritional requirements is very important. It is pointless to lose a lot of weight on a crash diet if you gain it all back. The yo-yo effect on your weight may be harmful to your health. Always consult with your health care practitioner before going on any drastic diet.


Exercise will help you lose weight, regulate your blood pressure, lower unhealthy LDL cholesterol and triglycerides, increase good HDL cholesterol, strengthen your muscles and bones, minimize anxiety, and boost your overall health. Exercise has additional benefits for diabetics. It reduces blood glucose levels and increases insulin sensitivity, preventing insulin resistance.

Exercise reduced HbA1c levels by 0.7 percentage point in people with diabetes from different ethnicities who were taking various medications and eating a variety of diets—and this change occurred even though they did not lose weight.

Both types of exercise—aerobic, resistance or a combination of both (combined training)—were equally effective in lowering HbA1c levels in diabetics. In previously sedentary older adults with abdominal obesity that were at risk for diabetes, both resistance training and aerobic activity tended to reduce insulin resistance. It was found that combining the two forms of exercise was more effective than performing either one separately.

Women with diabetes who exercised for at least four hours a week (including walking) had a 40% lower chance of developing heart disease than those who did not. Even after researchers took into account confounding factors like BMI, smoking, and other heart disease risk factors, the benefits remained.

What is the best time to exercise?

One to three hours after eating is the time when the blood sugar level is likely to be higher, that is the safest time to exercise. It is important to monitor your glucose before exercising if you use insulin. If your levels are below 100 mg/dL before exercising, a piece of fruit or a small snack can help you raise it and prevent hypoglycemia. If you test glucose again 30 minutes later, you will be able to see if your blood sugar level has changed.

How can weight loss improve your health and help balance your type 2 diabetes?

Incorporating a healthy diet and exercise into your type 2 diabetes management plan is not only great for losing weight. It is also ideal for improving your health, balancing your glucose levels, and others.

When you lose weight, particularly around your midsection, your risk for heart disease and other medical complications associated with diabetes decreases as well. These can include eye diseases, neuropathy or nerve damage, kidney failure, liver damage, high blood pressure, and stroke. So, why aren’t more people with diabetes shedding their extra pounds? 

Why is it harder for people with diabetes to lose weight?

People with type 2 diabetes often have high levels of insulin, a fat-storing hormone. The higher your blood glucose levels are, the more insulin your body produces, in an attempt to better move the glucose out of your blood. But insulin also promotes fat storage, so diabetics are likely to gain weight or struggle to lose it. This is also true of artificially administered insulin and insulin-promoting medications prescribed by doctors.

Diabetes diets can have you eating small meals throughout the day to balance your sugar. This kind of regimen can leave you feeling hungry. And when you are really hungry, you might break and eat something carb-rich that causes a fast spike in sugar (cue the insulin), and unwanted weight gain.

What is visceral fat?

According to new studies, abdominal fat is a key factor in the growth of insulin resistance and type 2 diabetes, as well as how people treat the disease. In fact, even if you are generally slim, you still need to watch out for excess visceral fat or fat around the internal organs inside the abdominal cavity.

How does a diabetic lose visceral fat?

Losing weight in a healthy way is the most powerful way to lose abdominal fat. However, regardless of waistline size, it is recommended that everyone get at least 150 minutes of moderate to vigorous exercise each week and continue to make wise and safe eating decisions in order to remain healthy and high.

Tips and tricks to lose weight with type 2 diabetes

Talk to a nutritionist 

A consultation with a nutritionist can be of big significance for you. The nutritionist will help you formulate a healthy diet that meets your nutritional and hunger needs while keeping your sugar levels as balanced as possible. You will be advised on plating, timing, snacking and the possibility of adding nutritional supplements to your daily diabetes diet.

  • Plating - Switch to a smaller plate, fill it halfway with non-starchy vegetables, one-quarter of the way with protein, and one-quarter with a complex carb.
  • Timing - Follow a Mediterranean diet, where breakfast is fit for a king, lunch is bountiful, balanced, and filling, and supper is more modest.
  • Snacking - Drink water in between meals to keep hunger at bay, and when you really need a small bite, choose healthier snack options like fresh fruit and vegetables over-processed foods.
  • Supplementing - Natural diabetes nutrition supplements can help promote healthy blood sugar levels, while reducing cravings for sugars and carbs, so you can eat healthily and maintain a healthier weight. Make sure to ask your healthcare practitioner about appropriate supplements.

Get active 

Make sure to monitor your sugar before and after workouts so you can balance it out with appropriate snacks. And always hydrate - dehydration can cause your sugar to spike! Stretch for 10 minutes in the morning, take a 10-minute walk during lunch, and do 10 minutes with weights in the evening.

Join a support group

Meeting with others in the same boat will help motivate you to achieve your weight loss goals. Every day, people around the world connect in our active community to share advice, get support, and help each other live a healthier fuller life, despite their chronic conditions. It is a movement changing lives across the globe.

Healthy habits are the key to weight loss with type 2 diabetes. Now it’s time for you to start losing weight healthily and successfully. Join here. 

Can you reverse diabetes by losing weight?

According to the authors of a new study people with diabetes can potentially reverse their condition by losing around 33 pounds or 15 kilos. The analysis is based on the results of recent clinical trials.

In the study from 2011, people who had recently been diagnosed with type 2 diabetes lost weight on a calorie-restrictive diet. Their blood sugar levels returned to normal. People who had been diabetic for up to ten years were able to reverse their disease by losing around 15 kilos and maintaining that body weight over time. The analysis was confirmed with a 2016 follow-up report. Want to learn more about reversing your type 2 diabetes? Read this blog post.