For people with Type 2 diabetes
Weight is a significant factor in the development and management of Type 2 diabetes – 80 per cent of people with diabetes are overweight at diagnosis.
Benefits for your health
Losing weight can have a whole host of benefits for your health. And you probably don't need to lose as much as you think – losing between 5 and 10 per cent of your weight (that's 5–10kg if you are 100kg or about 3/4 stone – 1 1/2 stones if you are 15 stone) has health benefits such as lowering blood fats, blood pressure and blood glucose levels.
You don't have to reach an 'ideal' weight either – be realistic and aim to lose weight slowly over time (0.5–1.0 kg (1–2 lbs) a week).
What's the best diet to follow?
It may seem obvious but losing weight depends upon eating less and being more active. Many people have tried a variety of diets and it is quite normal for it to take a number of attempts before the weight comes off and, more importantly, stays off. Fad diets, which promise a quick fix or are over restrictive offer no benefit in the long-term. Steer clear of diets that cut out food groups such as carbohydrate-free diets too. It's better to set realistic, achievable targets that fit with a healthy balanced diet.
Where do I start?
- Keep a food diary – noting what, how much and when you eat is the first step to being food aware.
- Eat three regular meals a day.
- Eat plenty of fruit.
- Reduce your portions.
- Cut down on snacks or replace them with healthier options like fruit.
- Plan your meals so that you are less inclined to rely on old favourites that may be high in fat.
- Be more active.
- Become weight aware. Check your weight weekly for an insight into how things are going.
- Think about joining a support group – ask your healthcare team about ones in your area.
- Fill half of your plate at your main meal with vegetables.
How can I find out more?
Getting help with finding the right treatment option for you and your weight is important. Your GP, practice nurse or dietitian can work through this with you.
What changes to my medication may I need to make?
Your diabetes medication should correspond with the food you eat and the activity you do. As you eat less, become more active and lose weight, you may need your diabetes medication dose reduced. Talk to your doctor or nurse for advice about how to adjust your medication.
Reviewed August 2010
Next review February 2012