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Diabetes is a chronic health condition that greatly affects how the body breaks down food into energy. Simply put, diabetes compromises the production of insulin in the body and makes it difficult to manage blood sugar levels. There are three main causes of diabetes, which can be categorized as type 1, type 2, and gestational diabetes. The most common diagnosis is type 2, accounting for 90-95% of cases, and is largely a result of lifestyle factors, including diet, exercise, and weight.

Although diabetes is a long-lasting condition, it can be effectively managed by making the right lifestyle changes, along with any necessary medication. Often, weight loss is chief among these healthy lifestyle changes. This is because weight is often a large factor among diabetics because excess weight can increase insulin resistance.

While losing weight is generally regarded as a challenging endeavor, it’s not impossible to do — even with diabetes. It can be tricky navigating weight loss as a diabetic, so here are a few tips you can follow to approach it in healthy ways:

Create the right diet for you

As a lifestyle change, having the right diet means gradually easing into healthier eating rather than participating in fad diets that offer fast but fleeting results. That’s why weight loss programs approved for diabetes don’t restrict what you eat or force you to eat healthy foods you don’t like. Instead, the goal is to change how you view food; there is no “good” or “bad” food, only nutritious and less nutritious. For diabetics, this means prioritizing protein, whole grains, and fiber-rich foods for your daily diet. Additionally, sustainable and effective diet plans should still allow you to incorporate your favorite doctor-approved snacks, as the key to long-term weight management is balance.

Incorporate physical activity

Aside from eating well, engaging in physical activity can help manage blood sugar levels and weight. Additionally, physical activity can reduce the risk of other diseases, such as high blood pressure, arthritis, and cardiovascular complications. Most benefits of exercise are independent of weight loss, but having an exercise program can help you see lasting results. Some recommended exercises include calisthenics, walking, swimming, and cycling. Make sure you engage in exercises safely, as physical strain can also lead to high blood sugar levels.


Find a support system

Having a support system has many benefits. For diabetics and other people with chronic illnesses, these can provide emotional support to help you cope with the challenges of what they’re going through. Staying consistent with weight loss can also pose a challenge, which is why finding fellow diabetics who share similar goals is ideal for weight loss. Not only do they understand life as a diabetic, but they can exchange diet advice and have someone accompany them while exercising. According to a 2022 diabetes statistic report, around 37.3 million people in the U.S. have diabetes, which means finding a diabetic support group is easier than you might think.

Celebrate your small wins

One of the most significant difficulties presented by a weight loss journey is staying consistent. You may find yourself frequently eating less nutritious food or neglecting physical activity in favor of binge-watching a new show. Weight loss is not a linear journey, and recognizing your small wins can keep you back on track when motivation is difficult to come by. You can do this by giving yourself a small portion of your favorite dessert if you hit your exercise goals for the week. Alternatively, you can also check out your online shopping cart if you manage to follow your diet plan for a month. Weight loss is not punishment and should feel like an enriching experience overall.

Losing weight can be difficult, on top of dealing with the symptoms and limitations presented by diabetes. However, finding the right strategies that work for you can definitely ease you into shedding the extra pounds in healthy and sustainable ways. To learn more on why the greatest wealth is good health, please visit our blog.