How to Lose Weight With Type 2 Diabetes

Approximately 74% of US adults are overweight or obese, making weight loss and weight management top of mind for most people.  Excess body fat is associated with higher rates of heart disease, certain cancers, and type 2 diabetes. The good news is losing weight can reduce the risk of these conditions. When it comes to type 2 diabetes, there is growing evidence that healthy weight loss can not only improve blood sugar levels and other metabolic markers but it can actually help patients achieve full diabetes remission.^{1, 2, 3} 

Weight loss can be challenging for anyone, but it can be even more complicated for people with type 2 diabetes. In this article, we’ll examine diets and lifestyle changes that can help people with this condition reach and maintain their goal weight. 

{{mid-cta}}

3 Type 2 Diabetes-Friendly Diets

Choosing an eating pattern that supports healthy blood glucose levels is vital for managing type 2 diabetes symptoms and losing weight. It is important to note that nutrition needs to be personalized, and keep in mind that not every diet is type 2 diabetes-friendly. This is why working with a dietitian or nutritionist is important to determine the best weight loss program for you. Below are eating plans that may be helpful for people with type 2 diabetes.

Intermittent fasting (IF)

While there are different types of IF, the most popular is Time-Restricted Fasting. With this version of IF, you abstain from food for 12 to 16 hours each day. You will reduce your calorie intake by shrinking your eating window to 8 to 12 hours. Additionally, by eating within a smaller window, you’ll avoid late-night snacking, a big culprit for weight gain. This diet offers flexibility to eat what you’d like during the 8 hours and doesn’t have specific rules on portion sizes or food choices. Shortening your eating window to 8 hours and fasting for 16 hours has been shown to support weight loss and cellular repair.⁴

DASH Diet

The DASH diet was specifically designed for people with hypertension or high blood pressure. This plan recommends eating vegetables, fruits, whole grains low-fat dairy products, fish, poultry, legumes, and nuts, and recommends limiting fatty meats, full-fat dairy, sodium, and sweets. Studies have shown that in addition to optimizing blood pressure and cholesterol, this diet can reduce insulin resistance and aid in weight loss.⁵

Low-Carbohydrate Diet

Following a low-carb diet can not only improve blood sugar but also be very effective at promoting weight loss. Low-carb is generally considered to be less than 100 grams of carbohydrates per day, while more extreme low-carb diets allow no more than 50 grams of carbohydrates each day. People following this dietary plan are encouraged to consume healthy fats like olive oil, non-starchy vegetables, and quality protein. 

Best Exercises For Losing Weight With Type 2 Diabetes

If you’re trying to lose weight, a regular exercise routine is equally as important as what you’re eating. Physical activity can help regulate blood sugar levels, improve insulin sensitivity, and support weight management. Integrating daily activity into your weight loss journey allows you to manage diabetes more effectively and reach your weight loss goals. Like nutrition, exercise should be tailored to each individual based on medical history, previous injuries, and current fitness level. Talk to your healthcare provider before starting any new exercise regimen. Below are effective forms of exercise for weight loss. 

Walking

Walking is surprisingly effective for weight management. One study showed that walking 2.5 hours per week (or 21 minutes per day) with a healthy diet significantly reduced body weight.⁶

Cycling

Cycling is a low-impact activity that can burn a lot of calories. Unlike running, it is easy on knees and ankles but allows you to work up the same kind of sweat. 

Swimming

Swimming is an aerobic exercise that efficiently burns calories while also being low-impact and gentle on joints. Swimming uses a wide range of muscles in your arms, abs, back, and legs so it is an effective full-body workout.

High-Intensity Interval Training (HIIT)

This type of exercise requires you to use maximum energy for short bursts. HIIT burns more calories than low-intensity exercise in less time, so it can be helpful for people with busy schedules. 

Medical Weight Loss Options For People With Type 2 Diabetes

While diet and exercise should always be the first weight-loss approach, sometimes it’s not enough. People are increasingly turning to medical interventions to help them lose weight. These options can be very effective; however, they also have a higher risk of side effects. If you’ve made healthy lifestyle changes but still can’t seem to keep the weight off, you may want to consider talking to a healthcare professional about some of the following options.

Weight Loss Medications

Some diabetes medications have been shown to lower blood sugar and aid in weight loss. GLP-1 receptor agonists like Ozempic are some of the most popular drugs today, and for good reason. It has been shown to reduce body weight in people with type 2 diabetes on average by 15%.⁷

Bariatric Surgery

Weight loss surgeries are invasive procedures with many risks, so they should be considered a last-case resort. Bariatric surgery can be extremely effective in promoting weight loss in the short term, but studies have shown patients eventually gain, on average 25% of their lost weight back.⁸

<div class="pro-tip"><strong>Also Read: </strong><a href=what-is-glp-1>Glp-1 Agonists: What You Need to Know</a></a>.</div>

Can Type 2 Diabetes Cause Weight Gain?

It’s well known that type 2 diabetes and weight gain are connected, but how? Physiological changes that happen in the body when you have type 2 diabetes can throw a wrench in normal metabolic processes and cause you to pack on the extra pounds. Weight gain associated with type 2 diabetes is due in large part to insulin resistance. When your cells become less sensitive to insulin, your blood sugar rises, and your pancreas pumps more insulin to increase your blood glucose levels. Insulin signals the body to store glucose molecules as fat and blocks the breakdown of fat, leading to weight gain. 

Furthermore, people with type 2 diabetes often experience increased hunger because of fluctuating blood sugar levels, which can also cause weight gain. The good news is that lifestyle changes like eating healthy food, avoiding added sugar, and engaging in regular physical activity can help you lose weight and even reverse type 2 diabetes. 

Learn More About How to Improve Blood Sugar Health With Signos’ Expert Advice

Signos incorporates cutting-edge research and the proven power of continuous glucose monitoring to help you lose weight and improve your health. Not sure if Signos is right for you? Take this quiz to find out! Interested in learning more about nutrition and healthy eating habits? Check out more articles on our blog.

<div class="pro-tip"><strong>Learn More: </strong><a href=plate-method-diabetes>Diabetes Plate Method Explained</a>.</div>