Introduction
Diabetes can have an impact on your weight, but diabetes can also have an impact on your weight. This depends on whether you have type 1 or type 2 diabetes.
Diabetes is a metabolic disorder characterized by high blood sugar (glucose) levels. Diabetes develops when the body fails to create enough insulin or fails to use the insulin that it does make properly. Insulin controls the quantity of glucose in the blood following a meal.
People with type 1 diabetes may lose weight unintentionally because they can’t use the sugar they eat for energy. In this circumstance, the pancreas does not create insulin, and sugar is eliminated from the body through urination.
Being overweight or obese increases the likelihood of developing type 2 diabetes. Insulin resistance is a condition that affects type 2 diabetics.
This means that the pancreas can still make insulin, but the body cannot utilize it effectively. The pancreas tries to compensate by manufacturing more insulin, but it ultimately fails.
Weight loss, which can be achieved through dietary changes, exercise, and some medications, can be an important strategy in fighting insulin resistance and treating type 2 diabetes, as well as, in some situations, type 1 diabetes.
In what ways might diabetes cause weight loss?
Unexpected or unplanned weight loss is a common sign of uncontrolled diabetes, both type 1 and type 2. The immune system damages pancreatic insulin-producing cells in type 1 diabetes. Because there is no insulin to carry glucose into the cells of the organism, glucose builds up in the bloodstream.
The kidneys then try to rid the extra sugar through pee. Because the sugar is not used as energy, the body starts burning fat and muscle for energy, resulting in weight loss.
Weight loss in type 1 diabetes may be unintentional. People with type 1 diabetes who want to lose weight can do it safely by reducing their calorie intake.
Some patients may opt to under-treat their diabetes to lose weight, but this is exceedingly dangerous. Skipping insulin can lead to extremely high blood sugar levels, a potentially fatal disease known as diabetic ketoacidosis, and possibly death.
Diabetes under-treatment to reduce weight can be a sign of an eating disorder. If you feel you have an eating disorder, seek professional advice and therapy from your doctor or mental health professional.
Diabetes Advantages of Losing Weight
Type 2 diabetes occurs when your body develops insulin resistance, causing blood sugar levels to rise. Obesity raises your risk of acquiring diabetes and makes regulating blood sugar levels more challenging.
In fact, according to research, losing just 5 to 7% of body weight can reduce the chance of developing type 2 diabetes by more than 50% in people at high risk.
If you have type 2 diabetes, losing weight has various advantages. Here are a few examples:
- lowered insulin resistance, making achieving target blood sugar levels easier
- improvements in general energy and mood
- upgrades to mobility
- lowered total cholesterol, triglyceride, and LDL cholesterol levels
- reduced risk of diabetes complications such as kidney or heart disease
In certain cases, decreasing weight can even return blood sugar levels to normal and eliminate the need for type 2 diabetes medications.
If you have type 1 diabetes and start using insulin, you may gain weight. To lose weight, you may need to change your calorie and carbohydrate intake, as well as your insulin dose.
Insulin resistance can develop in people with type 1 diabetes, and decreasing weight can help them need less insulin.
Diabetes drugs and weight loss
Weight loss can be aided by some diabetes treatments, such as:
Metformin
Metformin is a diabetes drug that is widely administered to regulate blood sugar levels. According to research, it may also help some people lose weight over time.
Agonists of GLP-1
GLP-1 receptor agonists (GLP-1 RAs) are extremely effective at lowering blood sugar levels. They could also aid with weight loss.
Here are several examples:
- dulaglutide (Trulicity)
- extended-release exenatide (Bydureon)
- liraglutide (Victoza)
- semaglutide (Ozempic)
SGLT2 Inhibitors
Sodium-glucose cotransporter 2 (SGLT-2) inhibitors are another class of medications associated with weight loss and improved blood sugar control. Here are a few examples:
- canagliflozin (Invokana)
- dapagliflozin (Farxiga)
- empagliflozin (Jardiance)
How to Lose Weight While Having Diabetes
A balanced diet mixed with physical activity is most likely the best option if you have diabetes and wish to lose weight. Even simple dietary changes may have a major impact. A diet high in non-starchy vegetables, lean protein, and whole grains are often recommended.
Diet
The American Diabetes Association recommends using the Diabetes Plate Method when planning meals.
For this procedure, use a 9-inch-wide plate and then follow these three simple steps:
- Non-starchy vegetables should make about half of your plate. Non-starchy vegetables have high vitamin, mineral, and fibre content despite being low in carbohydrates. If fresh vegetables are unavailable, canned or frozen vegetables will suffice. Examples include leafy salad greens, peppers, broccoli, tomatoes, and Brussel sprouts.
- Lean protein, such as chicken, fish, turkey, tofu, tempeh, and beans, should account for one-quarter of the dish.
- Fill the rest of your plate with complex carbohydrate dishes like brown rice, quinoa, oats, whole grain bread or pasta, and low-fat yoghurt.
When it comes to beverages, whenever possible, choose water or unsweetened tea.
You should avoid snacking on foods that are heavy in sugar, and fat, or are extensively processed, such as:
- candy
- cookies
- cakes
- quick food
- foods that are fried
Exercise
Exercise, along with dietary changes, is vital for weight loss. Consult your doctor before beginning a new workout routine.
Begin by establishing minor goals. Begin with walking for 10 to 20 minutes each day, either outside or on a treadmill. After a week or so, increase your walking duration or speed.
According to studies, getting at least 150 minutes of moderate-intensity aerobic exercise per week is enough to enhance blood sugar control and help you lose weight.
Cycling
Arthritis affects almost half of all persons with type 2 diabetes. Obesity is one of the numerous risk factors shared by the two illnesses.
Diabetic neuropathy, a disorder in which nerves are destroyed, can also cause joint pain in persons with type 2 diabetes. Consider low-impact activity if you have lower joint pain. Cycling, for example, can help you accomplish your exercise goals while reducing joint strain.
Walking
To get moving, you don’t need a gym membership or expensive exercise equipment.
You can begin right away if you have a supportive pair of shoes and a safe place to walk. In fact, a brisk 30-minute walk five days a week can achieve your suggested minimum target for aerobic fitness.
Walking can assist persons with type 2 diabetes to improve their blood pressure, HbA1c levels, and body mass index, according to a 2021 review.
Swimming
Aquatic activities are another choice for joint-friendly exercise. Swimming, water aerobics, aqua jogging, and other aquatic exercises, for example, can engage your heart, lungs, and muscles while putting little strain on your joints.
A look back at 2017, discovered that water exercise, like land-based exercise, can help reduce blood sugar levels.
Dance aerobics
Signing up for an aerobic dance or other fitness class may also assist you in meeting your workout objectives. Zumba, for example, is a fitness program that blends dance and aerobic motions for a high-energy exercise.
According to a 2015 study, women with type 2 diabetes who participated in Zumba sessions for 16 weeks were more motivated to exercise. In addition, participants improved their aerobic fitness and reduced weight.
Weightlifting
Weightlifting and other muscle-building activities help you gain muscle mass, which increases the number of calories you burn each day. According to the ADA, strength exercise may also aid improve blood sugar control.
Weightlifting can be incorporated into your weekly training program by using weight machines, free weights, or even heavy household objects such as canned goods or water bottles.
Consider taking a weightlifting class or consulting with a professional fitness trainer to learn how to lift weights safely and successfully.
Exercises with resistance bands
Weights aren’t the only instrument you may employ to build muscle. Resistance bands can also be used for a range of strengthening exercises.
Speak with a professional trainer, attend a resistance band class, or watch a resistance band workout video to discover how to incorporate them into your routines.
According to a 2018 study, exercising with resistance bands may provide minor benefits to blood sugar control in addition to boosting strength.
Callisthenics
Callisthenics is an exercise in which you utilize your own body weight to improve your muscles. Pushups, pullups, squats, lunges, and belly crunches are common calisthenic workouts.
Try to work out every major muscle group in your body, whether you prefer to develop your muscles with weights, resistance bands, or your own body weight.
Experts recommend taking a day off from muscle-strengthening activities between each session of strength training to give your body time to heal.
Pilates
Pilates is a well-known workout program that focuses on improving core strength, coordination, and balance. It may also assist improve blood sugar control, according to a 2020 study of older adult women with type 2 diabetes.
Consider enrolling in a Pilates class at a local gym or Pilates studio. There are also numerous instructive videos and books available.
Yoga
A 2016 study found that yoga can assist persons with type 2 diabetes manage their blood sugar, cholesterol, and weight. It may also help lower your blood pressure, enhance your sleep quality, and improve your mood.
If you want to try yoga, enrol in a class at a local studio or gym. A skilled professional can teach you how to transition from one pose to the next while maintaining good posture and breathing techniques.
When Should You Seek Professional Help?
If you’re confused about how to eat for diabetes or need help maintaining your weight, consult a dietician or nutritionist.
If you have Medicare, you may be eligible for Intensive Behavioral Therapy for Obesity. This includes face-to-face weight-loss counselling with a healthcare practitioner for up to a year.
Certified Diabetes Care and Education Specialists (CDCES) are those who provide one-on-one support to diabetics. They can help with:
- medications
- diet
- exercise
- blood sugar control
The Diabetes Foundation or the Association of Diabetes Care and Education Specialists can help you discover free or low-cost CDCES.
If you or a loved one reduces insulin in order to lose weight, the consequences could be serious. This is considered an eating disorder, and professional help is available.
To conclude
Unintentional weight loss could indicate untreated type 1 diabetes. Consult a doctor if you have type 1 diabetes and are losing too much weight.
Weight loss, on the other hand, is an important part of the therapy regimen for overweight people with type 2 diabetes and type 1 diabetes. Losing weight can help lower insulin resistance and improve blood sugar control.
If you have type 2 diabetes and wish to lose weight, the best techniques are to set realistic weight-loss goals and to strive for moderation. Take steps to eat a more balanced diet, improve your physical activity, and take any prescribed medications.