Excess weight can make it more difficult to manage type 2 diabetes. “The additional weight adds to the insulin resistance, making it hard for your body’s natural insulin to do its job,” says Vandana Sheth, RDN, CDCES, a spokesperson for the Academy of Nutrition and Dietetics who is based in Torrance, California.
Weight loss can help reduce A1C levels (a two- to three-month average of blood sugar levels), with greater weight loss being linked to improved blood sugar control, according to research.
Simple changes in the way you eat can make a big difference. For example, packing healthy snacks, such as nuts, that you can easily grab during the day can help steer you away from the vending machine.
Plan your meals and follow a smart pattern of eating to set yourself up for success.
For example, try eating a Mediterranean diet, which is rich in fruits, vegetables, whole grains, legumes, nuts, and olive oil and features moderate amounts of fish and poultry. It has been shown to improve blood pressure, lower triglyceride levels and low-density lipoprotein (LDL, or “bad”) cholesterol, raise high-density lipoprotein (HDL, or “good”) cholesterol levels, and help control blood glucose levels. And according to a review of research on the effect of a Mediterranean diet on type 2 diabetes, there is extensive and strong evidence that following this style of eating has been shown not only to reduce A1C levels but also to help prevent type 2 diabetes in the first place.
Also, don’t discount the importance of regular exercise. For people with type 2 diabetes, physical activity can stabilize blood sugar, reduce blood pressure, improve heart health, and boost overall quality of life, according to other research.
Here are some other tips to jump-start your weight loss journey.
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