Fitness has many benefits, but it can also help you manage type 2 diabetes. According to the CDC, losing weight can improve blood sugar control and lessen your risk of diabetic complications like high blood pressure and arterial plaque. One article found that lowering the scale by 5–10% can minimize diabetes medication use.
Joanne Rinker, RDN, CDCES, associate director of medical education and affairs at Mannkind, says type 2 diabetics prioritize weight loss.
Rinker agrees that losing weight is difficult, but it has many health benefits.
1. Improved results on the A1C
If you lose weight, your doctor will see improved results on the A1C test since your insulin sensitivity will have increased. According to the American Diabetes Association (ADA), an A1C test depicts your average blood glucose levels over the preceding two to three months.
A review of studies indicated that after 6 or 12 months on the Jenny Craig, Nutrisystem, or Optifast weight loss plans, people with type 2 diabetes saw a reduction in their A1C readings. However, studies have shown that the best diet for weight loss is the one that a person is most likely to maintain.
2. Improve cholesterol levels and reduce blood pressure
According to the CDC, patients with type 2 diabetes are more likely to have cardiovascular disease, specifically high blood pressure and cholesterol levels. An accumulation of LDL (“bad”) cholesterol and triglycerides (another blood fat) on artery walls already weakened by high blood pressure is a recipe for future difficulties.
The extra weight is making things even worse. Dr. Adimoolam warns that obesity increases the likelihood of developing cardiovascular disease, hypertension, and elevated cholesterol.
However, this risk can be mitigated by losing weight. The total cholesterol, triglyceride, and LDL cholesterol levels of 401 overweight or obese adults were found to be considerably reduced in those who dropped 5 to 10% of their body weight. Those that achieved losses of more than 10% showed considerably more progress. Fasting glucose levels were also reduced considerably in high-risk patients.
3. Reduced potential for vascular injury
Weight loss efforts are warranted for another reason: vascular inflammation is linked to obesity and insulin resistance.
Adipocytes, the cells in the body responsible for storing fat, grow larger and more stressed as obesity increases, which might exacerbate inflammation. According to the National Heart, Lung, and Blood Institute, this can cause atherosclerosis, a disease characterized by the development of arterial plaque.
In addition to reducing insulin resistance, weight loss and exercise have been shown to reduce levels of a specific molecule in the blood that is implicated in inflammation.
4. Less insulin resistance
The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) claims that when you have type 2 diabetes, your body is unable to react appropriately to the insulin that the pancreas produces, which causes an increase in blood glucose levels. According to the Centers for Disease Control and Prevention (CDC), this condition is commonly associated with being overweight. It is referred to as insulin resistance.
5. Slowed progression of illness
The Centers for Disease Control and Prevention (CDC) report that weight loss can reduce the risk of progressing to type 2 diabetes for the 88 million Americans who have prediabetes, the term used to describe persons with higher-than-normal blood sugar levels but not high enough to constitute type 2 diabetes. Certified diabetes care and education specialist Kimberly Rose-Francis, RDN, of Sebring, Florida, states, “Losing weight can help to reduce insulin resistance and may even delay or prevent complications from arising.”
Is there any help for those who have already received a diagnosis? As it turns out, losing weight may also benefit them and alter the disease’s progression. Forty percent of people in one study put their disease into remission after losing an average of 33 pounds and keeping it off for six months.
6. Enhanced energy and happier outlook
Rinker has seen it time and time again: when people lose weight through a balanced diet and exercise, not only do they experience an increase in their energy level but also an improvement in their mood. The Centers for Disease Control and Prevention (CDC) found that individuals who successfully lost weight and kept it off exhibited greater levels of self-confidence. Enhanced vitality as well as a happier mood.
7. Freedom to move around
One study found that, compared to those without diabetes, those with type 2 were twice as likely to experience difficulties with mobility. Researchers found a correlation between being overweight and inactive and having trouble moving about. According to the Mayo Clinic, nerve damage, obesity, and vascular disease can all lead to problems with the bones and joints, which can severely limit a person’s ability to move around. The good news is that dropping some pounds should make it simpler to go about your daily life and prevent any mobility-related concerns from arising.
8. The danger of sleep apnea is lessened
Sleep apnea, characterized by pauses in breathing during sleep, is more likely to occur in people with diabetes, per SleepFoundation.org. Research has found that as many as 71% of people with type 2 diabetes also suffer from obstructive sleep apnea. According to experts, losing weight can help with obstructive sleep apnea.
Furthermore, sleep deprivation increases insulin resistance; therefore, getting a good night’s rest may aid in managing blood sugar levels, as reported by the American Academy of Sleep Medicine.
Maximizing the positive effects of weight reduction
When it comes to weight loss and maintenance, Rinker advises opting for sustainable lifestyle modifications rather than relying on fad diets.
The American Dietetic Association, for one, recommends beginning with the cornerstones of healthy eating: increasing consumption of fruits and vegetables, lean meats, and plant-based protein, and decreasing consumption of processed foods and added sugar. You’ll soon be an expert at controlling your weight and avoiding the dangers of type 2 diabetes and its repercussions.