- Create a plan with the help of a dietitian or certified diabetes educator to make healthier food choices.
- Consider more intensive treatments such as weight loss surgery if dietary adjustments and exercise programs are unsuccessful.
- Exercise regularly at a low intensity, focusing on low-impact exercises like walking, cycling, and swimming.
- Stay hydrated and get enough sleep to help improve overall health and weight management.
Type 2 diabetes and obesity can go hand in hand, and it can feel like a never-ending cycle. Often, people with type 2 diabetes struggle with obesity due to insulin resistance, causing the body to store more fat.
But the good news is there are ways to overcome obesity caused by type 2 diabetes. If you’re ready to take control of your health and weight, read on for tips on overcoming obesity caused by type 2 diabetes.
Start with a plan
The first step to overcoming obesity caused by type 2 diabetes is to create a plan that works for you. Research shows that planning meals can lead to better food choices and healthier eating habits. Not sure where to start? Consider meeting with a registered dietitian or certified diabetes educator who can create a personalized meal plan that meets your specific needs.
Dietitians can also guide portion sizes and healthy snacks that fit into your meal plan. This ensures you get all the essential nutrients your body needs without overindulging in unhealthy foods.
Seek professional help
Dealing with diabetes can be challenging enough as it is, but when obesity is also a factor, it can seem downright overwhelming. Don’t despair, though; there is help available! Seeking professional assistance can be critical in overcoming obesity and managing diabetes. Depending on the severity of your situation, you may have a variety of options available to you.
At first, your doctor may consider dietary adjustments and exercise programs to help you reach your weight loss goals. However, if these interventions are unsuccessful, they may recommend more intensive treatments such as weight loss or metabolic surgery. This treatment works by shrinking the size of your stomach and bypassing part of your small intestine, resulting in significant weight loss.
Exercise regularly
Exercise is vital for everyone, but it’s more important for people with type 2 diabetes and obesity. It helps to reduce insulin resistance and improves overall health. However, many people with type 2 diabetes and obesity are intimidated by exercise. Here’s a simple guide to help you get started:
Start slow
If you’re new to exercise, don’t dive headfirst into high-intensity workouts. Start slowly by walking at a moderate pace for 15-20 minutes. You can increase the intensity and duration gradually. Always listen to your body and avoid overexertion. It’s better to exercise for a shorter time at a lower power than push yourself too hard and feel exhausted.
Choose low-impact exercises
People with obesity and type 2 diabetes have an increased risk of joint problems. Therefore, choosing low-impact exercises such as walking, cycling, and swimming is essential. These exercises are gentler on your joints but still provide an excellent workout. Low-impact exercises will also help you keep a healthy weight, which is critical for managing diabetes.
Stay hydrated
Staying hydrated is essential for overall health, especially when trying to lose weight. Drinking plenty of water can help you feel full, prevent overeating, and improve digestion. Ensure you drink water throughout the day and limit sugary drinks, which can contribute to weight gain.
Get enough sleep
Getting enough sleep can play a significant role in losing weight and managing type 2 diabetes. Research shows that lack of sleep can lead to insulin resistance, hormonal imbalances, and increased appetite. Aim for at least seven hours of sleep to improve overall health and weight management.
How Sleep Helps Overcome Obesity Due to Diabetes
Getting enough sleep can help break the cycle of poor sleep, high blood sugar levels, and weight gain. Restful sleep allows the body to recharge and regulate hormones that control appetite and metabolism.
Studies show that people who sleep for seven to eight hours a night have lower body fat levels and better insulin sensitivity than those who sleep for under six hours. Quality sleep can also reduce stress levels, leading to better management of blood sugar levels and weight.
Tips for Better Sleep
If you’re having trouble sleeping, here are some tips that can help:
- Stick to a regular sleep schedule
- Create a relaxing sleep environment
- Avoid caffeine and alcohol before bed
- Limit screen time before bed
- Exercise regularly
Final Thoughts
Living with type 2 diabetes and obesity can be overwhelming, but it’s important to remember that with the right plan and support, it’s possible to overcome obesity caused by type 2 diabetes. Start by creating a personalized plan, exercising regularly, staying hydrated, getting enough sleep, and seeking support. Remember that every small change can make a big difference in your overall health and well-being.
