6 Tips on Managing Your Weight as a Diabetic

Being healthy and losing weight doesn’t always mean the same thing, but can go hand in hand for a lot of people. If you’ve decided to lose weight there are plenty of ways to go about it, some better than others. Everyone’s body, needs, and capabilities are different, and there’s no one size fits all approach to weight loss. Losing weight is hard enough on its own without factoring in any added difficulties like money, disability, or chronic illness1

If you’re battling other health factors, weight loss can seem like an unachievable task. Illnesses like diabetes can make your weight loss journey harder, but not impossible. If you’re looking to learn more about proper and healthy weight loss as a diabetic, you’ve come to the right place! Here are some proven tips and tricks to help diabetics achieve their weight loss goals. Follow these 6 tips to achieve a safe and healthy weight as a diabetic.

  1. Start small with realistic goals

With successful weight loss, it’s important to remember that losing weight is one thing and keeping it off is another. Sudden and drastic changes to your diet, body, and lifestyle are not sustainable or healthy, especially for diabetics. If you want to achieve stable, long-term results, you’ll have to start small and steady.

Make a plan to put in place small changes to your diet and lifestyle to decrease and manage your weight. Slowly replace harmful food groups with healthier ones and introduce light exercise into your life. Train your body and build your strength with small changes to see bigger results. Start small and remember to speak to your doctor for advice on how to start your weight loss journey safely and effectively. 

2. Be careful with weight loss supplements

Although not always encouraged, weight loss supplements pair well with a good diet and exercise for effective weight loss. As a diabetic2, you’ll need to be more careful with these supplements. Weight loss supplements contain compounds that can cause unwanted and dangerous side effects. These side effects can be lethal especially if they interfere with your medication.

Stimulants, diuretics, and other compounds found in these supplements can do more harm than good to your body. Before jumping on any trend, you need to be aware of the dangers of stimulants for diabetic patients first. Make sure to always do your research and to speak with your doctor before taking anything to supplement your weight loss as a diabetic.

3. Improve your diet

One of the best ways to lose weight is to make changes to your diet 3and improve the quality of what you eat. Eating clean looks different for everyone, and the same rule applies to diabetics. A weight loss diet for diabetics is one with lots of nutrients and fiber and limited carbohydrates. Cutting back on calories can help you manage your glucose intake and help you lose weight safely as a diabetic.

Instead of making drastic sudden changes to your diet with detox cleanses and diet fads, start slow. Introduce healthier food groups into your diet over a longer period of time to get acclimated and achieve long-term results. Cultivating a good diet takes time and effort, so remember to be patient with yourself. 

4. Schedule your meals

Cleaning out and improving your diet is one thing, but as a diabetic, you’ll also need to focus on getting enough nutrients in. Scheduling your meals is essential if you want to lose weight effectively and have long-term results. Scheduling your meals means making sure you eat at the same time every day. This means that you’ll need to eat breakfast, lunch, and dinner at roughly the same time every day.

This is a good way to ensure that you get the necessary energy and nutrients you’ll need to go about your day. It also makes sure that you’re not overeating or starving yourself in the name of losing weight. Scheduling your meals allows you to plan out and meal prep in advance which saves you time and energy on your weight loss journey. 

5. Get active

Aside from diet, as a diabetic, one of the best ways to lose weight is to stay active and get some exercise. A good exercise regime can help you burn calories, boost your metabolism, and help you lose weight. Exercising can also help you keep your mental health and sleep schedule in check to help you live a happier and healthier life. 

You don’t have to become a cross-country runner to lose weight as a diabetic. Staying active comes in many shapes and sizes and you can start small and work your way up. Walking, aerobics and cycling are excellent introductions to exercise. Move on to weight lifting, running, or calisthenic when you build up some strength and stamina. If you’re looking to see long-term results while losing weight, make an effort to exercise!

6. Get support and stay focused

As with any other goal in life, to lose weight, you need to stay focused and find a good support network. Having a strong support network can help keep you grounded and focused during your weight loss journey as a diabetic. Whether you make a pact with your friend to exercise together or with your family to eat healthier, support is essential. 

Finding the motivation to lose weight and stay focused on your goals takes a little trial and error. Track your process through apps or journals, write down your goals and recite them as mantras4. Remember to be kind and patient with yourself throughout your weight loss journey and to get enough sleep. Stick to your goals but don’t be afraid to take breaks and practice proper self-care to avoid frustration and burnout.

So there you have it! With these 6 expert tips in mind, you’re ready to achieve your weight loss goals as a diabetic! To beat weight loss with diabetes, you need to start with a solid plan with some small and achievable goals. Once you’ve got that sorted, get to work on improving your diet by introducing more nutrients and kicking the carbohydrates. 

Plan out your meals to make sure you get your daily intake and don’t overdo it. Find ways to stay active and get some exercise in to help you along the way. Create a positive support network, remember to stay focused, and keep an eye out for harmful supplements. Keep these tips in mind, and good luck with your weight loss journey!

  1. Cohn, Liel N., et al. “Health outcomes of parents of children with chronic illness: a systematic review and meta-analysis.” The Journal of pediatrics 218 (2020): 166-177. ↩︎
  2. van Netten, Jaap J., et al. “Definitions and criteria for diabetic foot disease.” Diabetes/metabolism research and reviews 36 (2020): e3268. ↩︎
  3. Cena, Hellas, and Philip C. Calder. “Defining a healthy diet: evidence for the role of contemporary dietary patterns in health and disease.” Nutrients 12.2 (2020): 334. ↩︎
  4. Isnaini, Heri. “Mantra Asihan Makrifat: Analisis Struktur, Konteks Penuturan, Proses Penciptaan, dan Fungsi.” Jurnal Riset Rumpun Ilmu Bahasa 1.1 (2022): 1-12. ↩︎

Last Updated on by Suchi


Icy Health Editorial Team

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