How to Get Started on a Weight Loss Plan
For people with type 2 diabetes, the most effective weight loss plans are usually gradual, sustainable, and focused on overall health rather than a rapid drop in pounds. This approach will look a little different for everyone. Consider working with a healthcare provider or registered dietitian to come up with a diet plan or treatment regimen.
Rather than aiming for dramatic weight loss, experts often recommend focusing on small, realistic changes that can be maintained over the long term.
Prioritize Protein and Fiber
Protein and fiber can help keep you feeling full and stabilize blood sugar levels. Good foods to try include beans, Greek yogurt, eggs, fish, vegetables, and whole grains.
Increase Physical Activity
Even without weight loss, exercise can improve insulin sensitivity. The general recommendation for adults is at least 150 minutes of moderate-intensity physical activity per week, along with muscle-strengthening activities at least twice weekly (just not on consecutive days).
Follow an Eating Plan That’s Right for You
A good meal plan will likely include more whole foods, including whole grains and nonstarchy vegetables, and fewer added sugars and refined grains. Know, too, that crash diets and highly restrictive eating plans can be difficult to maintain and may negatively affect blood sugar levels. A diet that’s more sustainable over the long term is likely to be more effective over time.
Talk to Your Doctor About Medications for Weight Loss
GLP-1 medications can also help people with type 2 diabetes lose weight. Drugs that have been approved by the U.S. Food and Drug Administration (FDA) include:
- semaglutide (Ozempic)
- tirzepatide (Mounjaro)
- oral semaglutide (Rybelsus)
- liraglutide (Victoza)
- dulaglutide (Trulicity)
Talk to your healthcare provider to determine which, if any, of these medications is right for you. There may also be other options you can take, such as SGLT-2i inhibitors.
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