Maintaining a healthy weight when you have diabetes has a lot of benefits. It safeguards your blood pressure and cholesterol levels. It also lowers your diabetes-related complications. Studies confirm a strong link between weight and type 2 diabetes. 

• They also confirm that weight loss can delay the onset or decrease the risk of type 2 in prediabetic individuals. 
• For individuals with diabetes, maintaining a healthy weight has shown an improvement in glycemic control. 

What is Considered an Ideal Weight? 

Assessing whether your weight falls within a healthy range is vital for overall well-being. Two primary methods for this evaluation are Body Mass Index (BMI) and Waist Circumference. 

Body Mass Index (BMI)

BMI is a person’s weight in kilograms divided by the square of height in meters. For example, if you are 1.7 m tall and weigh 77 kg, your BMI is 26.6, categorizing you as overweight. Here's a breakdown of weight status based on BMI:

However, it's important to note that BMI doesn't account for belly fat, which is significant as excess abdominal fat can elevate the risk of type 2 diabetes.

Waist Circumference

Waist circumference takes into consideration belly fat, offering a more comprehensive assessment of potential health risks associated with excess weight. Women with a waist measurement exceeding 35 inches and men with a waist measurement exceeding 40 inches are at higher risk for weight-related health issues.

How to Maintain a Healthy Weight in Diabetes?

Individuals with diabetes can maintain a healthy weight by having a balanced diet, ensuring physical activity, and keeping a watch on their blood sugar levels. 

Balanced Diet

• A balanced diet is the cornerstone of weight management for individuals with diabetes. Focus on portion control and choose nutrient-dense foods.
• Emphasize whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables.
• Monitor your carbohydrate intake and distribute it evenly throughout the day to prevent blood sugar spikes. Avoid or limit sugary and processed foods.

Regular Physical Activity

• Physical activity is not only essential for weight management but also for improving insulin sensitivity. 
• Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week, as recommended by health guidelines. 
• Incorporate strength training into your routine at least two days a week, and activities you enjoy, like brisk walking, swimming, cycling, or dancing, to make exercise a sustainable part of your routine.

Monitoring Blood Sugar

• Regularly monitor your blood sugar levels as directed by your healthcare provider.
• Keeping your blood sugar in target range can help prevent excessive hunger and overeating.

Conclusion

Maintaining a healthy weight is a critical aspect of diabetes management. By adopting a balanced diet, staying physically active, monitoring blood sugar levels, managing stress, seeking professional guidance, setting achievable goals, and leveraging community support, you can successfully achieve and sustain a healthy weight while effectively managing your diabetes. Remember that it's a journey, and making consistent, positive choices over time can lead to significant improvements in your health and well-being. Always consult with your healthcare team for personalized advice and recommendations.

Consult Apollo's Expert Diabetologists