The Importance of Maintaining a Healthy Weight with Diabetes

Managing diabetes can be challenging since the illness affects your everyday activities from the foods you eat, the medications you may need to take, proper exercise and visits with your healthcare team. Making the challenge even greater, The Centers for Disease Control and Prevention (CDC) estimates that almost 90% of those with Type 2 Diabetes in the United States also are overweight or obese. This means for many; diabetes weight management also is a goal. However, it should be noted that glycemic control is the primary target for those with Type 2 diabetes regardless of an individual’s body weight. [1]

Losing weight can have a major impact on diabetes although it may not cure Type 2 for everyone. It also may be that managing obesity can delay the progression from prediabetes to Type 2 diabetes. Even a modest intentional body weight reduction of 5% to 10% produces some clinically meaningful health benefits. That’s 10 to 20 pounds for a person weighing 200 pounds.

Diabetes weight management may make it possible to reduce the amount of glucose-lowering medication you take. You also may have more energy and sleep better, too.  Losing weight also can be of help in preventing some of the health complications associated with diabetes, including high blood pressure and heart disease.

Know your healthy weight[2]

Diabetes and weight management begins by knowing what your healthy weight is. This starts by determining your body mass index (BMI). BMI measures your height compared to your weight. The ranges for BMI are as follows:

·         Underweight: less than 18.5

·         Normal: 18.5-24.9

·         Overweight: 25-29.9

·         Obesity: 30 or greater

BMI does not measure belly fat, which also is important in predicting the risk of developing problems associated with being overweight. So, you will want to measure your waist circumference as well. Women whose waist measures more than 35 inches are at higher risk. So are men whose waist measures more than 40 inches. Losing weight can reduce belly fat and lower that risk. To measure your waist correctly, stand and place a tape measure around your middle, just above your hip bones. Breathe in, and then measure your waist just after you breathe out.

Dietary plan for diabetes

Be wary of diet plans that aim for quick weight loss. The key to a diabetes weight management plan is to create a plan based on healthy foods that you can follow and stick with it for the long term. No one plan will suit everyone, so you will want to try different things to find out what works best for you. Talk to your doctor or dietician if you need help figuring out the best foods for you.  

Weight loss tips for diabetes weight management

Here are some additional eating tips for diabetes and weight management: [3]

Make fruits and veggies a must:  Figure out what you like, including fresh, frozen and canned, and try to fit in at least five servings each day for meals and snacks. Be careful around canned options since canned vegetables have higher sodium and canned fruit can have higher sugar amounts due to syrup.

Focus on whole foods: Choose whole foods over highly processed ones. That means choose whole grains over refined grains, avoid or reduce your intake of boxed mixes, breaded or deep-friend foods or ones with gravies and sauces. Choose cereals and breads with little or no added sugars.

Minimize sugary drinks: Make water your primary beverage and minimize drinking lots of sugar-sweetened drinks and alcohol.

Make changes gradually: Do not try to overhaul your diet at once. Cultivate healthy eating habits so they become key to your lifestyle.

Also do not count on willpower alone. Control your environment by:[4]

·         Cooking you own foods, if possible, to better control calories.

·         Do not let yourself get too hungry.

·         Do not bring home food from eating away that you do not want to eat!

Lifestyle changes that aid diabetes weight management

Get quality sleep: Not getting enough good quality sleep can disrupt hormones that regulate appetite and make you want to eat more. To get enough good quality sleep:

·         Wake up and go to bed at around the same time every day, even on weekends.

·         Keep your room dark, quiet, relaxing, and cool.

·         Remove electronic devices from the bedroom.

·         Get some exercise during the day and maintain a healthy diet.

·         Avoid large meals and alcohol before bedtime.

·        Avoid caffeine in the afternoon or evening

Exercise: You can’t overstate the importance of exercise to control weight, strengthen your heart and improve circulation to lower the risk of heart diseases. Regular exercise also can lower blood pressure and triglyceride (fat) levels.  Harvard Health also points out that for people with diabetes, exercise has the added benefit of lowering blood glucose levels and boosting the body’s sensitivity to insulin to counter insulin resistance. [5]

Get support: You cannot always do it on your own. Enlist the support of family and friends to help you in making the healthy choices for diabetes weight management. If necessary, work with a wellness coach.

Above all, do not stress yourself with unrealistic goals. Do not aim for radical weight loss but focus instead on losing a few pounds at first with gradual changes in your diet and lifestyle. Little successes will lead to major successes in your diabetes weight management effort.

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