Weight control = Improved quality of life
"Weight control and exercise not only improves diabetes control; they improve quality of life," says Cara Walcheck, registered dietitian, Allina Medical Clinic – Diabetes Education.
For example, many people with diabetes are on five or more medicines. Healthy eating habits and regular exercise may decrease that need.
"It is possible for you to be on lower doses of medicines with fewer side effects," says Walcheck.
Why lose weight?
Extra abdominal fat impairs the body's ability to process and make insulin. When your body cannot effectively process and make insulin, you have type 2 diabetes. That's why getting rid of that "spare tire" around one's middle is important to diabetes prevention and management.
A proven link
A 2002 diabetes study verified the link between diabetes and weight. The study involved adults who were at risk of getting type 2 diabetes. Those who increased their physical activity to 150 minutes each week and lost 5 to 7 percent of their body weight (10 to 15 pounds) reduced their progression to diabetes by 58 percent.
Successful weight loss
Walcheck outlines these steps to successful weight loss.
Decide to do it. If you don't want to make changes to lose weight, it's not going to happen.
Have realistic expectations. Losing 100 pounds in six months is probably unrealistic. Losing 10 to 15 percent of your body weight (usually 15 to 25 pounds) is more doable and better for your diabetes control.
Start exercising and stick with it. Begin with 10-minute increments, building up to at least 30 – preferably 60 – minutes a day.
Look at your BMI or body mass index. It determines whether you're at a healthy weight. Your doctor or nurse can help you calculate that figure. A BMI of 25 or more means you're overweight.
Keep tabs on what, when and how much you eat. Walcheck encourages her patients to keep a food diary. She reviews the diary with them and points out simple changes they can make in order to lose weight and keep it off. Common suggestions include:
- Decrease the size of food portions.
- Drink diet pop or water instead of sweetened drinks, like regular soda or Kool aid.
- Go out to eat no more than twice a week.
Gradually make changes you can live with. If you think of it as a temporary diet and exercise program, you'll go back to old habits and gain back the weight you lost, plus more.
Stay away from fad diets. They might have good short-term results, but it's hard to keep them. Many people gain back the weight they lost and then some.
Dialog home page
Body mass index: What's your BMI?  Food and exercise diary
Food portion sizes Weight management and diabetes
Source: American Diabetes Association; Cara Walcheck, registered dietitian, Allina Medical Clinic – Diabetes Education
First published: 09/10/2003
Last updated: 08/04/2010
Reviewed by: Mary Frederick, RN, MS, CDE, diabetes program manager, Allina Medical Clinic - Diabetes Education; Dawn McCarter, RN, BSN, CDE, diabetes program coordinator, Allina Medical Clinic - Diabetes Education
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