The magic of 5%: Easy ways to lose a little weight
Dropping a few pounds when you have diabetes has big health benefits. And it doesn’t have to be hard. Read on for simple tricks you can try.
The information in this article is for educational purposes only and is not intended to replace medical advice from your doctor.
If you have diabetes and you’re carrying some extra pounds, your doctor will probably recommend that you lose weight. Why? For starters, losing weight improves your overall health. And it can help you better manage your blood sugar levels. You may even be able to reduce your diabetes medication.
But losing weight can be a daunting task, especially if you’ve been trying and aren’t seeing results. Here’s good news: lt doesn’t take a lot to see results. In fact, taking off just 5% — that’s 10 pounds for a 200-pound person — can have a big health payoff.
Ready to get started? Here are five strategies to help tilt the scale in your favor.
Have your doctor review your diabetes medication
Talk to your doctor about whether an adjustment to your diabetes medication might affect your weight. Some types of diabetes medications can cause you to gain weight, while others can help you lose weight.
In particular, there are newer medications called GLP-1 receptor agonists that are effective at helping patients lose weight. Most of these medications are injected daily or weekly. One type called semaglutide is a daily tablet. Another class of diabetes medication called sodium-glucose co-transporter 2 (SGLT2) inhibitors removes excess sugar (and calories) in urine. This also contributes to weight loss.
Expand your health care support team
Ask your doctor for a referral to a provider who can support you with your weight-loss goals. For example, a certified diabetes care and education specialist (CDCES) who’s also a registered dietitian can customize a diet plan for you.
This professional support can increase your chances of longer-term weight-loss success, says Gary Scheiner, clinical director of Integrated Diabetes Services in Wynnewood, Pennsylvania. “Most people go into weight loss all gung ho, but they don’t have a sustainable plan,” Scheiner says. “It helps to have an expert working with you.”
A Matrix Medical Network clinician can also help connect you with additional health resources during an in-home health and wellness assessment. This yearly visit is part of your health plan, at no additional cost.
Your plan includes a yearly at-home health assessment — at no added cost.
Add more movement to your day
Sneaking in more physical activity from morning till night can help you lose weight. Aim to get 150 minutes of moderate physical activity a week. That translates to about 30 minutes a day, five days a week.
You don’t have to do it all at once, and lots of activities count. Walk or bike instead of driving, do yard work, take an extra lap around the grocery store, or take the stairs instead of the elevator. “This kind of stuff adds up through the course of the day to hundreds of extra calories burned,” Scheiner says.
Adding a few sessions of weight training is also key. You can try light hand weights, resistance bands, or a simple routine of push-ups, planks, and squats.
It’s important to start somewhere, even if you’ve been sedentary. “Physical activity is necessary for burning calories, and it doesn’t have to be ‘hardcore’ exercise,” says Scheiner. “Just being up and moving more makes an enormous difference.”
Get a good night’s sleep
Certain hormones are released while you sleep that affect your appetite. And if they’re disrupted because you didn’t snooze soundly, it can be harder to lose weight. For example, lack of sleep can make you extra hungry, especially for high-calorie, high-carb foods.
Poor sleep can also trigger stress hormones that tell your body to hang on to fat. Plus, if you’re tired during the day, you’re less likely to exercise. To sleep better tonight, try these expert tips:
- Don’t use screens for an hour before bedtime (the blue light from phones and tablets messes with your body’s natural sleep hormones).
- Avoid heavy meals and alcohol a few hours before bedtime.
- Keep your bedroom dark and cool.
- If your bedroom is noisy, try a white noise app or machine.
- Don’t let pets sleep in your bed.
Create a healthy eating plan you can stick to
The bottom line for losing weight comes down to the food that you eat and the number of calories you take in. According to the Centers for Disease Control and Prevention, the key ingredients in a successful lifelong eating plan are:
- Reflect on all your specific eating habits, both bad and good, and your common triggers for unhealthy eating.
- Replace your unhealthy eating habits with healthier ones.
- Reinforce your new, healthier eating habits.
- Expect some trial and error to find what works for you. Maybe you increase fresh fruits and vegetables, cut down on high-calorie foods, and make your own meals at home rather than eating out.
The trick is to find a mix of healthy and filling foods that you will eat consistently. The details will depend on your personal preferences and lifestyle. For ideas and support, talk to your doctor, a registered dietitian, or a certified diabetes care and education specialist.
Sources:
Lose weight for good: American Diabetes Association
Healthy weight: Centers for Disease Control and Prevention
Weight gain as side effect of medications: American Diabetes Association
Glucagon-like peptide-1 receptor agonists: National Library of Medicine: StatPearls
Sodium-glucose transport protein 2 (SGLT2) inhibitors: National Library of Medicine: StatPearls
Sodium-glucose cotransporter-2 (SGLT2) inhibitors: National Kidney Foundation
Certified diabetes care and education specialist (CDCES) FAQ: Certification Board for Diabetes Care and Education
Certification board for diabetes care and education (CBDCE): Academy of Nutrition and Dietetics
Get active: Centers for Disease Control and Prevention
Importance of sleep for diabetes management: Centers for Disease Control and Prevention
Sleep and weight loss: Sleep Foundation
20 tips for how to sleep better: Sleep Foundation
Steps for improving your eating habits: Centers for Disease Control and Prevention
