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When most people think of managing type 2 diabetes, they imagine medication and blood sugar monitoring. However, weight management plays a crucial role in controlling the condition. The link between weight and type 2 diabetes is undeniable, and managing weight effectively can be a game-changer in improving health outcomes. But for many people, the road to a healthier weight can be long, challenging, and at times, frustrating.
Studies have shown that people who are overweight or obese are at a higher risk of developing type 2 diabetes, and this risk increases with the amount of weight gained. The good news, however, is that even a small amount of weight loss can significantly improve insulin sensitivity and help manage blood sugar levels.
Additionally, weight loss can reduce inflammation, which is often elevated in individuals with type 2 diabetes. Chronic inflammation is linked to insulin resistance and is thought to play a role in the development of the condition. By losing weight, inflammation levels can decrease, further improving insulin sensitivity.
DID YOU KNOW?
Weight management is essential for controlling blood sugar levels and managing type 2 diabetes. Even modest weight loss of around 5% can significantly improve glucose control, with more substantial reductions of 10% to 20% leading to further improvements, and in some cases, reversing disease progression. However, maintaining the weight loss is crucial, as it can be as effective as some medications.
Sustainable weight loss requires a combination of strategies. Dietary changes, such as calorie restriction and adopting a long-term, healthy eating pattern, are key. While rapid weight loss methods like meal replacements may work short term, they are often not sustainable. Pharmacotherapy can help when lifestyle changes are insufficient. Exercise, though less impactful for weight loss on its own, still plays an important role in managing blood sugar and supporting health.
In Southeast Asia, where carb-heavy and processed foods are common, reducing hyper-palatable foods and increasing whole foods is crucial for combating weight gain and improving metabolic health. Weight loss reduces body fat, especially visceral fat, improving insulin sensitivity and beta cell function, which addresses the root causes of type 2 diabetes.
Exercise, including both aerobic and resistance training, supports weight management and glucose control. It helps the body use glucose as fuel, and regular physical activity preserves lean muscle mass, which stores glucose. It’s recommended for individuals of all ages, with intensity adjusted for age and fitness.
In addition to exercise, managing appetite and nutrition is vital for maintaining weight loss and improving quality of life. High-intensity exercise can temporarily reduce appetite, but long-term control depends on managing nutrition to prevent overeating. Proper nutrition is particularly important for those on GLP-1 agonist medications, which aid weight loss but may lead to muscle loss, so adequate protein intake is essential. Real-life examples show that improvements in nutrition lead to better sleep, mood, and energy levels, contributing to an overall better quality of life.
Personalised, evidence-based guidance is key to helping individuals make lasting changes. By understanding each person’s needs and preferences, healthcare professionals can support sustainable lifestyle changes that lead to long-term success in managing type 2 diabetes.
Dr Naras Lapsys
Chief Clinical Officer and Senior Dietitian
Website: Chi Longevity
We hope you found this article insightful and thought-provoking. At Healthful, we are always eager to hear from healthcare professionals, patients, and communities who are making a difference. If you have an interesting story, groundbreaking research, or a unique perspective that you’d like to share, we’d love to connect with you! Please reach out to us at [email protected].
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