Achieving and maintaining a healthy weight is crucial for individuals with type 2 diabetes, as excess weight can contribute to insulin resistance and difficulty in managing blood sugar levels. The World Health Organization reports that 90% of people with type 2 diabetes are overweight or obese. Here are some practical tips to help individuals with type 2 diabetes focus on weight control:

### 1. **Set Realistic Goals:**
Weight loss requires effort and dedication. Start with small, achievable goals to stay motivated. For instance, commit to walking around the block four times a week or limiting desserts to weekends. Establishing sustainable routines is key, and setbacks are normal—persevere and stay committed.

### 2. **Consult with Experts:**
Work with a registered dietitian or diabetes educator to create a personalized diet plan. They can consider factors like age, gender, weight, activity level, and body type to determine the right calorie intake. Increasing fiber in the diet helps control hunger and aids in weight loss. Opt for high-fiber foods with fewer calories to feel fuller for longer.

### 3. **Never Skip Breakfast:**
Eating a balanced breakfast is essential. Regular breakfast consumption is associated with successful weight loss. Skipping breakfast may lead to overeating later in the day, impacting weight loss efforts and blood sugar levels. Choose breakfast options with whole grains, fruits, and low-fat dairy, avoiding added sugars.

### 4. **Regular Exercise:**
Exercise is crucial for both weight loss and maintaining overall health. Aim for at least 150 minutes of exercise per week, spread over at least 5 days. Incorporate physical activity into daily life, such as taking short walks after meals, using stairs, or parking farther away. Consistency is key to long-term success.

### 5. **Document and Monitor Progress:**
Keep a food journal to record food choices and portion sizes. Regularly weigh yourself if recommended by your doctor or as part of diabetes management. Documenting exercise routines, including the type of activity and how you feel afterward, helps track progress and identify areas for improvement.

### 6. **Lifestyle Modifications:**
Engage in activities that keep you occupied and busy, like trying new hobbies or solving puzzles. Bring healthy snacks when out to avoid unhealthy temptations. Even after achieving weight loss goals, continue to prioritize health with a balanced diet and regular exercise. Avoid viewing diet and exercise as temporary fixes; instead, consider them as integral parts of a long-term, healthy lifestyle.

Remember, maintaining good health is an ongoing process, and setting realistic, long-term goals ensures sustained progress. For personalized guidance, consult with a team of Diabetologists, Diabetes Educators, Dietitians, and Paramedical Staff. Contact us.