How to Lose Weight with Diabetes

Losing weight with diabetes is an essential step for controlling blood sugar levels and preventing complications. A proper weight loss strategy includes dietary changes, physical activity, and medical supervision. This article explains how to safely and effectively lose weight with diabetes.

1. Create a Balanced Diet

The foundation of weight loss is proper nutrition.

• Reduce high-glycemic index carbohydrates (sugar, white bread, pastries).
• Include foods rich in fiber: vegetables, whole grains, legumes.
• Focus on proteins (lean meats, fish, eggs) and healthy fats (avocado, nuts, olive oil).
• Divide your daily meals into 4-6 small portions.

2. Monitor Caloric Intake

Create a moderate calorie deficit, but no less than 1200 kcal per day for women and 1500 kcal for men to avoid metabolic stress.

3. Physical Activity

Regular exercise improves insulin sensitivity and supports weight loss.

• Aerobic activities (walking, swimming, cycling) are recommended for at least 150 minutes per week.
• Strength training helps maintain muscle mass and boosts metabolism.

4. Monitor Blood Sugar Levels

Losing weight with diabetes requires regular glucose monitoring, especially before and after physical activity, to prevent hypoglycemia.

5. Stay Hydrated

Drinking water helps control appetite and prevents dehydration. Avoid sugary drinks and juices.

6. Limit Alcohol Consumption

Alcohol contains empty calories and can disrupt blood sugar balance. Prefer dry wine or low-sugar beverages.

7. Consider Medical Support

Some diabetes medications (e.g., metformin) aid in weight loss. Discuss potential options with your doctor.

8. Manage Sleep and Stress

Chronic stress and sleep deprivation increase cortisol levels, which can hinder weight loss. Practice relaxation techniques and maintain a healthy sleep routine.

9. Set Realistic Goals

Losing 5-10% of total body weight significantly improves blood sugar control and reduces the risk of complications.

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When to See a Doctor?

• If you cannot lose weight despite efforts.
• If you experience hypoglycemia symptoms or other complications.
• If you need to adjust your treatment plan or diet.