Losing 10% Of Body Weight Can Put Type 2 Diabetes Into Remission.

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    Diabetes is a condition that involves high blood glucose or sugar level. According to International Diabetes Federation:

    • Approximately 537 million adults aged between 20 to 79 years are living with diabetes 
    • By 2030 the number is projected to rise to 643 million
    • 540 million adults are at increased risk of developing type 2 diabetes

    Weight plays a vital role in the disease and can lead to weight loss and weight gain. On the one hand, type 2 diabetes has caused weight loss in many people who did not receive treatment. On the other hand, people who started insulin therapy also gained weight. Therefore, once a person is diagnosed with type 2 diabetes, following a strict diet is essential to control the blood sugar level and prevent weight gain. 

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    Keep reading the article to learn more about the impact of weight on type 2 diabetes and some diet tips and recommendations for people with type 2 diabetes.

    Type 2 Diabetes And Weight Gain

    Doctors suggest insulin therapy to people diagnosed with type 2 diabetes when medication and other treatments fail to control their blood sugar levels. And this happens with more than 25% of people with the condition, and most people who begin their insulin therapy gain weight.

    In a way, people believe that gaining weight is a sign that insulin therapy works for them. As their body utilizes sugar, protein, and fat more effectively, it stores more and results in gaining weight.

    Typically, when a person starts their insulin therapy, they experience an inevitable rise in their appetite. An increased appetite is one of many symptoms of having diabetes. 

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    Since the body utilizes nutrients better and becomes capable of storing them, people with diabetes need to adjust their food intake to maintain the same weight. They need to make further adjustments repeatedly if need be. Because if the calorie amount and types of food intake are not adjusted, they can expect to gain weight.

    While managing your diabetes, your body becomes prone to rehydration, causing mild weight gain. Undoubtedly dehydration is a more significant issue with diabetes.

    So, what are the options to choose if you gain weight during insulin therapy? Here are some tips:

    Turn To A Better Diet And Exercise

    The most basic answer to deal with weight gain is to adjust your diet and exercise. Exercise must be a daily routine, and sometimes people might need to change their insulin dosage when exercising. People with type 2 diabetes must consult a doctor, especially a nutritionist, for their meal planning to include certain foods that take the insulin effect into account.

    One must never adjust the timing or the insulin dosage to accommodate intaking more calories. By doing so, they can end up gaining more weight. However, to finetuning insulin dosage, it is good to consult with a doctor and finetune the insulin dosage alongside continually working on good diet and exercise habits.

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    Grow Your Knowledge About Your Medications

    If you have been trying to reduce your weight by reducing your calorie intake and adding more activities to your daily routine but still not achieving the desired results, try evaluating the type of insulin you are taking. Insulin analogs may cause less weight gain.

    Certain medications used during type 2 diabetes may cause weight loss as a side effect. It is necessary to discuss with a medical provider to know whether or not such medications are appropriate for you. 

    Moreover, the reverse is also true. If, along with your insulin, you are taking other diabetes medications, find out if weight gain is a side effect of those medications. Consult with your doctor to know about other drugs appropriate for you.

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    Consult With A Doctor

    The best thing you can do to become more aware of your weight gain and type 2 diabetes is to ask questions to your health practitioner. Ensure that you know about all the possible reasons for gaining weight, the medications you are taking and their side effects, and the alternatives available for those medications. You may also take a step further and undergo a screening test for low thyroid hormone called TSH.

    Type 2 Diabetes And Weight Loss

    Insulin therapy aims to allow sugar to exit the bloodstream and enter the cells that use sugar for energy. When a person has type 2 diabetes, their body cells do not respond to insulin as they should, and the condition is called insulin resistance.

    Consequently, their pancreas starts producing more insulin to deal with the resistance. And eventually, when the pancreas becomes unable to make enough insulin to provide a sufficient amount of sugar to the cells, it causes their blood sugar levels to rise.

    If the body cells cannot get enough energy from sugar, the body breaks down the fat compounds and use them for energy instead. And that is why many people with type 2 diabetes experience weight loss.

    Studies have shown that losing 10% of body weight through calorie restriction or metabolic surgery led to type 2 diabetes remission in some people. Type 2 diabetes remission is defined as reversing the condition to a non-diabetic range and retaining the same range for at least six months without taking any diabetes medications.

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    People with type 2 diabetes must realize that whether the weight loss results from lifestyle intervention or from specific procedures, it can decrease the blood glucose levels into the non-diabetic range. Once the remission is achieved, it can minimize or prevent future complications.

    How To Lose Weight With Type 2 Diabetes?

    Since losing weight leads to type 2 diabetes remission, it is at the top of the to-do lists of people with type 2 diabetes. Excessive body weight increases the body’s resistance to insulin, and therefore it becomes challenging to manage the blood sugar level. 

    According to the World Health Organization, over 90% of people with type 2 diabetes also suffer from obesity. And according to many researchers having a high body mass index for a long time also develops the risk of type 2 diabetes.

    Anyone trying to lose weight with type 2 diabetes knows that it is not an easy task, but it is possible. But how do you get started?

    Here Are A Few Steps For Losing Weight Successfully If You Have Type 2 Diabetes

    Set A Realistic Goal Of Losing Weight: 

    Losing weight is one thing and setting unrealistic goals around weight loss is another. Though there is no doubt that everyone wants to shed off a few pounds within the first few weeks of following an extreme diet and extreme exercise plans, such results are not sustainable. People with type 2 diabetes trying to lose weight must focus on maintaining a diet and exercise routine for the long haul.

    Diabetes educators and nutritionists suggest not trying to transform your body all at once. When you set unrealistic goals of losing weight and push yourself harder than you can endure, that can be a recipe for failure. Instead, set realistic and small targets such as completing 5000 steps daily or eating your favorite dessert only on the weekend rather than every day.

    When you set the right goals, you will notice that they are becoming your habit, and once you are habituated with those, you can move on to your next objective. When you set realistic goals, you can see progress and feel proud.

    Get Proactive: 

    Studies suggest that diet is an integral part of your weight loss regime. Still, exercise is key to successfully maintaining the results you achieve from your diet. According to researchers, people with type 2 diabetes who increased their physical activity alongside reducing calorie intake could lose more body fat than people who relied on diet only.

    Many studies emphasize exercise more than diet for weight loss. When asked, people who could reach and maintain their weight loss goal said they exercise for an hour a day on average. And all of them include walking mandatorily in their daily exercise routine.

    If you are a beginner at exercising, don’t sweat yourself on trying to exercise daily. Instead, aim for 150 minutes of moderate exercise weekly and exercise at least five days a week. Remember that your exercise routine not necessarily needs to involve sweating for hours at the gym.

    Follow A Schedule For All Your Meals:

    Many people skip breakfast Without knowing that skipping breakfast can possibly lead to overeating later in the day. As a result, it can sabotage their weight loss plans causing their blood sugar levels to fluctuate. People who eat breakfast daily stay more energetic and active throughout the day than people who skip.

    Your breakfast must include fiber-rich foods such as whole grains, fruits, and low-fat dairy products to check your blood sugar level. 

    Cut On Calories:

    To lose weight, you need to cut back on calories. Consuming too much fat and calories can raise your blood glucose levels. It is always good to work with a nutritionist or registered dietitian to figure out an appropriate diet plan that works well with your lifestyle, weight loss goals, and tastes.

    You can also consult with a diabetes educator to get help in finding the correct number of calories to consume depending upon a few factors such as your age, gender, current body weight, body type, etc., while managing your blood glucose levels.

    Turn To More Fiber:

    It is challenging to alter your eating habits to cut calories. During the initial days of your weight loss regime, try to consume fiber if you feel hungry shortly after finishing your meal. 

    When you stick to a fiber-rich diet, you tend to eat less and lose more weight. Foods high in fiber are also lower in calories, and when you eat foods with more fiber, you feel full for a long time. It takes a longer time for your body to digest fiber.

    Track Your Progress:

    We already mentioned earlier that you can take the help of a mobile application to keep track of your weight loss journey. By monitoring your progress, you can appreciate yourself for being consistent. You can also notice if anything has gotten a bit off track. You can also write down all the details of your weight loss journey and set healthy targets.

    Don’t forget to write down all the foods you eat, including the serving sizes, in your journal or mobile application every day. It is always good to measure your weight every week as per diabetes educators’ recommendations.

    Stay Motivated:

    It is essential to stay motivated to stick to your weight loss plan. Many weight loss programs focus on support networks to aid motivation. If you find it difficult while doing it alone, connecting with other people with type 2 diabetes can help you get emotional support and keep you away from the idea of giving up.

    Keep in mind that support might come in many different forms. You can talk to a psychotherapist or motivator to keep you motivated throughout your weight loss journey if you find it convenient.

    Find Ways To Prevent Overeating: 

    Last but not least, you need to find some strategies that can keep you away from overeating. Here we have a few tips you can follow:

    Start eating foods that are lowest in calories.

    Engage your mind in some activities like walking, scrapbooking, crossword puzzle solving, or gardening to keep yourself busy and divert your mind from recurring eating

    Always carry a toothbrush and peppermint-flavored toothpaste wherever you go. Brushing your teeth can dampen the desire to eat whenever the cravings hit.

    Conclusion:

    Remember to deal with your type 2 diabetes. There can be many ways to keep yourself away from unhealthy eating. To achieve your target of losing 10% of body weight to put your type 2 diabetes into remission, you need to continue eating healthily and exercising regularly. Hope this article helps you to achieve your weight loss goal. 

    Keep following us for more such articles on weight loss and other topics that drastically upgrade your health and lifestyle.

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