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  • Writer's pictureWayne Drury

Simple Steps for Weight Loss with Type 2 Diabetes


                                      Photo Credit:  123RTF 





Living with type 2 diabetes presents unique challenges, especially when it comes to managing weight. I know all about it because I dropped from 95 Kg (209 pounds) down to 83 Kg (183 pounds) in just over 5 months, and you can do it too.   


Obesity is a significant risk factor for type 2 diabetes, and losing weight can improve blood sugar control and overall health. However, embarking on a weight loss journey while managing diabetes requires careful planning and consideration and sage advice from your healthcare provider.  In this guide, we will explore simple yet effective steps to help you achieve weight loss success while living with type 2 diabetes. 


Consult with a Healthcare Professional 


My healthcare provider convinced me to lose weight.  It was a simple question of which path I wanted to walk: a short life one or one that would give me a better quality of life? He provided sage advice about exercise, diet, and blood sugar monitoring. It is crucial to consult with your healthcare provider as he/she can assess your current health status, provide personalized recommendations, and ensure that your weight loss efforts are safe and effective. 


Focus on Nutrition 


I changed my diet to a more protein-laden diet. I got rid of potatoes, rice, white and whole-grain bread, and went to chicken, fish, vegetables, and salads. I cheated and still cheat occasionally, but I have found what works for me, both in terms of losing weight and maintaining a low blood sugar without medications. 


Eliminating the bread was the hardest part for me. But desperation spurs ingenuity, and I found a great recipe for sunflower seed bread. Click here for the recipe. 


Monitor Carbohydrate Intake 


Many suggest monitoring carbohydrates. I eliminated carbohydrates as much as possible. I just watched how all food affected my blood sugar, and the ones that made my blood sugar spike were eliminated. This made my job of losing weight much easier and promoted weight loss. Focus on consuming complex carbohydrates such as whole grains, legumes, and vegetables while limiting refined carbohydrates and sugary foods and beverages.   


Stay Hydrated 


Proper hydration is essential and can support weight loss efforts. Drinking water before meals can help you feel fuller and prevent overeating. Additionally, staying hydrated can aid in regulating blood sugar levels and promoting optimal bodily functions. 


Incorporate Physical Activity 


Regular exercise is key to achieving weight loss and improving insulin sensitivity in individuals with type 2 diabetes. I walk and ride my stationary bike.  Start slowly and gradually increase the intensity and duration of your workouts to avoid injury.   


Monitor Blood Sugar Levels 


When embarking on a weight loss journey with type 2 diabetes, it is essential to monitor your blood sugar levels regularly. Tracking your blood sugar levels can help you identify patterns, make necessary adjustments to your diet and medication regimen, and ensure that your weight loss efforts are not negatively impacting your diabetes management. 


Set Realistic Goals 


Setting realistic and achievable weight loss goals is crucial for long-term success. Focus on making small, sustainable changes to your lifestyle rather than aiming for rapid weight loss. I went for 1 kg per week, which worked well for me. Remember that slow and steady progress is key to maintaining weight loss and managing type 2 diabetes effectively. 


Seek Support 


Weight loss can be challenging, especially when living with type 2 diabetes. Seek support from friends, family members, or a support group to help you stay motivated and accountable. Additionally, consider working with a registered dietitian or certified diabetes educator who can provide personalized guidance and support tailored to your needs. 




Losing weight with type 2 diabetes requires a multifaceted approach that encompasses nutrition, physical activity, blood sugar monitoring, and support from healthcare professionals and loved ones. By following these simple steps and making gradual lifestyle changes, you can achieve weight loss success while effectively managing your diabetes for a healthier, happier life. 


Best wishes from us all at ... 

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