Diabetes and weight: Can you lose weight with type 2 diabetes?

Key takeaways:

• Diabetes is a chronic health condition that affects both the young and the old. It can lead to serious health issues such as kidney failure, heart disease, blindness, stroke, and death if not managed properly. 
• Weight loss with type 2 diabetes can be achieved using measures like medications, exercise, dietary changes, and intermittent fasting. In rare cases, the doctor may also recommend weight loss surgeries. 
• Taking measures to lose weight (for people who are overweight or who have obesity) is an important step in managing type 2 diabetes.

Diabetes mellitus is one of the most common chronic health conditions, affecting more than 537 million people worldwide, according to the International Diabetes Federation. It results when the body cannot effectively control blood sugar levels.

Blood sugar level is controlled by a hormone called Insulin, produced by the pancreas. Insulin acts like a key that opens the cells, allowing glucose to enter and be used for energy.

In diabetes, either the body does not produce enough insulin (type 1 diabetes), or the cells become resistant to the insulin produced (type 2 diabetes). This leads to high blood sugar levels, which, over time, can cause serious health problems like kidney failure, heart disease, stroke, or even death.

As you'll learn from this article, knowing the ways you can lose weight with type 2 diabetes is one way to manage the condition effectively.

The link between diabetes and weight

There's a strong connection between weight and diabetes, particularly type 2 diabetes. 

People who are overweight (BMI of 25–29.9) or who have obesity (BMI 30+) have a significantly higher risk of developing type 2 diabetes compared to those whose weight fall within the healthy BMI range. It was observed by a study that the global increase in the number of obese people also led to a rise in the number of people diagnosed with type 2 diabetes. 

It is important to note that not everyone with excess weight will develop diabetes. Genetics and other factors also play a role. 

Can you lose weight with diabetes?

Yes, you can lose weight with diabetes. While weight loss can be challenging, many people with diabetes have achieved success.

Weight loss is a cornerstone treatment in the management of type 2 diabetes, especially if you're overweight or obese. 

Research has shown that even modest weight loss (around 5-10% of your body weight) can significantly improve blood sugar control and reduce your risk of diabetes complications.

How people with diabetes can lose weight

People with diabetes can lose through the following ways:

Exercise for weight loss and blood sugar control

Engaging in exercise helps burn calories, improves insulin sensitivity, and promotes overall well-being. The American Diabetes Association has recommended exercise as an important means of achieving weight loss. 

Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Choose activities you enjoy, such as walking, swimming, cycling, dancing, or anything that gets your body moving and keeps you motivated in the long term.

Dietary changes

When it comes to dietary changes, you should consider eating low-sugar fruits, vegetables, whole grains, and lean proteins because they are packed with fiber. This keeps you feeling full for a longer time and aids in regulating blood sugar.

Avoid or minimize processed foods. They are often loaded with unhealthy fats, added sugars, and refined carbohydrates, which may contribute to weight gain and increase blood sugar levels.  

In addition, be mindful of portion sizes to prevent overeating. Using smaller plates and measuring out servings can be helpful strategies. Learn to eat slowly and savor your food to avoid overconsumption. 

It is best to consult a registered dietitian for personalized portion guidance tailored to your calorie goals. 

Intermittent fasting as a potential approach

Intermittent fasting, or time-restricted eating, involves alternating between eating and fasting time. There are various approaches, including the popular 16:8 method (fasting for 16 hours and restricting your eating to an 8-hour window) or the 5:2 diet (eating normally for five days and restricting calories on two non-consecutive days).

Intermittent fasting aims to achieve calorie reduction through short-term fasting periods, not starvation. It's believed that as your body adapts to eating less frequently, cravings for unhealthy snacks may also decrease.

It was observed that intermittent fasting helped those with type 2 diabetes lose weight by 3.6% in a clinical trial. Another study reported that intermittent fasting resulted in an 8% weight loss in 3–4 weeks.

Always consult your doctor before starting intermittent fasting, especially if you take medications or have other health conditions.

Weight loss surgery

Weight loss surgery, or bariatric surgery, is an approved treatment option for type 2 diabetes and overweight or obesity. This option is recommended when the individual fails to lose weight with diet, exercise, or medication.

Weight loss surgery helps reduce body fat around important areas like the abdomen. It also changes how the digestive system works by making the stomach smaller to aid portion control and improves the way the body uses insulin to prevent an increase in blood sugar levels. 

Some of the different types of weight-loss surgeries available are gastric bypass, gastric band, gastric balloon, and sleeve gastrectomy. A gastric sleeve or sleeve gastrectomy is irreversible as a greater portion of the stomach is removed. Your doctor will determine the best one for you from the list of weight loss surgeries.

Support system

Surround yourself with a supportive network of family, friends, or a diabetes support group. Having a support system can be a great motivator for weight loss and overall diabetes management. Share your goals with them and seek encouragement along the way.

Best diabetes-friendly foods for weight loss

Achieving and maintaining a healthy weight is important for diabetes management. A typical weight loss meal plan should be low in calories and carbohydrates and rich in fiber.  Here is a selection of diabetes-friendly foods to eat when trying to lose weight with type 2 diabetes:

• Non-Starchy Vegetables: These are low in calories and carbohydrates but abundant in fiber. This dietary fiber slows down digestion and regulates blood sugar levels.  Always Include vegetables like broccoli, spinach, kale, asparagus, and cauliflower in your meals.
• Fatty Fish:  Salmon, sardines, mackerel, and herring are champions when it comes to omega-3 fatty acids. These essential fats possess anti-inflammatory properties that may improve insulin sensitivity, a key factor in blood sugar control.
• Lean Proteins: Protein is a macronutrient that promotes feelings of fullness and supports muscle building. Lean protein sources like chicken, turkey, and legumes (beans and lentils) are excellent choices to add to your diabetic weight loss plan diet. 
• Whole Grains: Whole grains provide a source of complex carbohydrates, a sustained energy source that helps regulate blood sugar levels due to their gradual release in the body. They are also rich in fiber and essential for digestion. Brown rice, quinoa, and whole-wheat bread are all examples of healthy whole grains to add to your diet.
• Fruits in Moderation: Fruits are a great source of vitamins, minerals, and fiber. However, it is advisable to prioritize fruits that have a minimal impact on blood sugar levels. Berries, apples, oranges and pears are all excellent choices.
• Healthy Fats: Avocados, nuts, and seeds are all friends in your diabetes weight-loss journey. Healthy fats contribute to feelings of fullness and improve insulin sensitivity. 
• Greek Yogurt: Greek yogurt is a fantastic dairy option for people with diabetes because it contains protein and calcium. Plain Greek yogurt does not contain added sugar and can help control blood sugar. 

Diabetes medications that can help with weight loss

These diabetes medications can be helpful for weight loss alongside a healthy diet and exercise routine. 

1. Glucagon-like peptide-1 (GLP-1) receptor agonists

These medications act by mimicking the effects of a natural gut hormone called glucagon-like peptide-1 (GLP-1).  It was originally developed for the treatment of type 2 diabetes but is now being used in the treatment of obesity because of its effectiveness in weight loss management.

GLP-1 also performs functions like signaling the brain to feel full and reducing appetite and cravings. It helps the body utilize insulin more effectively, leading to better blood sugar control.

Examples of GLP-1 receptor agonists approved for weight loss:

• Liraglutide (Saxenda): This injectable medication is specifically FDA-approved for weight loss management in adults with a higher body mass index who have at least one weight-related condition like high blood pressure or type 2 diabetes. One study showed that using Liraglutide resulted in 4-6% weight loss in overweight and obese individuals diagnosed with type 2 diabetes.
• Semaglutide (Wegovy): Another injectable medication, Wegovy is also FDA-approved for chronic weight management in adults. Studies have shown significant weight loss (around 15%) in patients using Wegovy.

2. Metformin

Metformin is used for the treatment of type 2 diabetes but can also modestly aid in weight loss, as reported by this study.

3. Sodium-glucose cotransporter-2 (SGLT2) inhibitors

These medications work by causing the kidneys to expel excess glucose through the urine. While weight loss is not their primary function, some SGLT2 inhibitors can lead to modest weight loss as the body excretes additional calories through urine.

Healthier weight range to aim for

Determining a healthy weight range is very important when trying to lose weight. Tools like body mass index (BMI) and waist circumference serve as common initial screening tools. 

• Body Mass Index (BMI): Body mass index (BMI) is a calculated value based on weight and height. According to the Centers for Disease Control and Prevention, adults with a BMI between 18.5 and 24.9 are considered to be in a healthy weight range. 
• Waist Circumference: Measuring waist circumference provides valuable insight into fat distribution.  Generally, exceeding 40 inches for men and 35 inches for women in waist circumference suggests potential health risks.

Benefits of losing weight for people with diabetes

There are many health benefits associated with losing weight for people with diabetes. Some of them are: 

Blood sugar control and increased insulin sensitivity

Excess body fat, particularly those deposited around the abdomen, is strongly linked to insulin resistance, which leads to elevated blood sugar levels (hyperglycemia) as the body is unable to utilize insulin effectively.

It has been demonstrated that a 5% reduction in weight enhances the function of pancreatic β-cells and the sensitivity of liver and skeletal muscle to insulin. This translates to a potential reduction in dependence on diabetes medications and a decreased risk of long-term complications associated with hyperglycemia. 

Lowers diabetes-related complications

Diabetes significantly increases the risk of developing cardiovascular diseases, stroke, and other health complications. By reducing excess body weight, individuals with diabetes can experience improved blood pressure control and potentially lower risks of heart disease and stroke.

Enhances quality of life

Most people reported that they enjoy better sleep, feel happier and have a great mood all day after losing weight.

Wrap up

Diabetes is one of the chronic health conditions that affect people of all ages. If not managed properly, it can lead to more serious health issues like kidney and heart disease, blindness, stroke, or death.

Weight loss plays a critical role in effectively managing diabetes and improving health. By working together with doctors and implementing certain lifestyle changes such as exercise, eating low-calorie and carbohydrate foods, and taking medications, individuals with diabetes can achieve significant improvements in blood sugar control, reduce the risk of complications, and enjoy a healthy life.