Part of diabetes management includes reducing the excess weight in your body. But it is not muscle weight that needs to be reduced, it is the excess stored fat that we need to get rid of.  We know that excess fat can increase insulin resistance and make blood glucose levels harder to manage.

How do you know if you need to reduce weight?

Body mass index (BMI) is an internationally recognised way of classifying the body weight of an adult. However, it is only an estimation, as it does not take into account a person’s age, ethnicity, gender or body composition.

To calculate your BMI, divide your weight in kilograms by the square of your height in meters. Using a BMI calculator makes this easy.

BMI (adults)	Classification
Less than 18.5	Underweight
18.5 to 24.9	Healthy weight
25 to 29.9	Overweight but not obese
30 or above	Obese

Your waist circumference measurement is also a good indicator of how much fat you have inside your belly or around your organs. The general adult guidelines are for men to keep their waist measurement less than 94cm, and for women less than 80cm. This is a guide to work towards but any reduction, if needed, can be beneficial. By doing this you can improve your insulin sensitivity which in turn can help with blood glucose management.

What causes your weight to change?

The food you eat provides your body with energy and the activity you do helps burn that energy. If weight loss is a goal, you can work on reducing the energy you get from food and aim to be more active. When you don’t get enough energy from the food, your body works to break down your fat stores. This can lead to weight loss. But not everyone needs to lose weight, talk with a dietitian to help you work out what your individual needs are.

The key is to follow healthy eating habits that you can sustain over time, including a diet that you enjoy and which gives you all the recommended nutrients. You can find the latest Australian Dietary guidelines here. 

Watch out for:

Fad diets

They often cut out key foods and restrict certain nutrients. It is important to make sure you are eating the right amount of carbohydrates, proteins, healthy fats, water, fibre, vitamins and minerals for you. Following a fad diet might mean you can achieve weight loss in the short term, but as soon as you go back to your usual lifestyle and eating habits the weight starts to come back.

Muscle loss

When losing weight you want to reduce the fat in the body, not muscle mass. It is important to build muscle and eat enough nutrients to feed them. Complex carbohydrates found in whole grains, fruits, vegetables, and legumes will help you maintain and feed your muscles. Protein is also essential for building and repairing muscles. Be careful not to limit these too much. 

Regular activity is important

It is recommended you follow the Australian Physical Activity Guidelines which include doing aerobic activity most days, resistance muscle building on two or more days a week, and reducing the amount of time you spend sitting. By doing this you can make change to your body composition, reduce fat stores and increase lean muscles.

Another benefit to being active is that it reduces insulin resistance and helps lower blood glucose levels.

Yoyo dieting   

Yoyo dieting is a pattern of losing weight, regaining it and dieting to lose weight again. Losing weight causes the body to increase appetite and cling to its energy storage (the fat). Some dieters gain back more weight than they originally lost, and this often includes more body fat. To avoid this, it is recommended to change to healthy, sustainable eating patterns and lose weight slowly if needed. A dietitian can help you with this.

Tips for long-term weight management

• Eat healthy foods such as yogurt, fruits, vegetables and tree nuts
• Avoid junk foods such as potato chips, cakes, lollies and sugary beverages
• Watch how much starchy foods you eat: Look for low GI options and eat in moderation
• Exercise: Find something active that you enjoy doing and move more
• Sleep: Aim for at least six to eight hours a night
• Limit time spent watching television: Try to reduce sedentary activities such as watching television, or consider exercising at the same time.

See a healthcare professional

An accredited practicing dietitian (APD) can help work through some goals and support you through lifestyle diet changes. They can guide you to a healthy way of eating based on the latest research and tailored to your individual needs. See an exercise physiologist (EP) to understand the best way to keep and build lean muscles. Your GP can make referrals to these allied health care professionals.

If you have any general questions you can speak with an APD or EP through the NDSS helpline 1800 637 700. 

By Monica McDaniel-Wong, Credentialled Diabetes Educator