Simple Diabetes Weight Loss Tips That Work
Health ConditionsDiabetesType 2 Diabetes

9 Smart Tips for Successful Diabetes Weight Loss

Try these strategies to help jump-start your journey to a healthy weight.
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Updated on May 15, 2025
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How Do Diet and Exercise Affect Type 2 Diabetes?

How Do Diet and Exercise Affect Type 2 Diabetes?

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Excess weight can make it more difficult to manage type 2 diabetes. “The additional weight adds to the insulin resistance, making it hard for your body’s natural insulin to do its job,” says Vandana Sheth, RDN, CDCES, a spokesperson for the Academy of Nutrition and Dietetics who is based in Torrance, California.

Weight loss can help reduce A1C levels (a two- to three-month average of blood sugar levels), with greater weight loss being linked to improved blood sugar control, according to research.

Simple changes in the way you eat can make a big difference. For example, packing healthy snacks, such as nuts, that you can easily grab during the day can help steer you away from the vending machine.

Plan your meals and follow a smart pattern of eating to set yourself up for success.

For example, try eating a Mediterranean diet, which is rich in fruits, vegetables, whole grains, legumes, nuts, and olive oil and features moderate amounts of fish and poultry. It has been shown to improve blood pressure, lower triglyceride levels and low-density lipoprotein (LDL, or “bad”) cholesterol, raise high-density lipoprotein (HDL, or “good”) cholesterol levels, and help control blood glucose levels. And according to a review of research on the effect of a Mediterranean diet on type 2 diabetes, there is extensive and strong evidence that following this style of eating has been shown not only to reduce A1C levels but also to help prevent type 2 diabetes in the first place.

Also, don’t discount the importance of regular exercise. For people with type 2 diabetes, physical activity can stabilize blood sugar, reduce blood pressure, improve heart health, and boost overall quality of life, according to other research.

Here are some other tips to jump-start your weight loss journey.

1. Try to Downsize Your Dinnerware at Every Meal

Some research suggests eating from smaller plates may help you eat less. Larger plates may lead to a perception of portion sizes being smaller than they really are, while you may get the impression you’re eating more than you actually are with a smaller plate that’s filled up.

For diabetes weight loss, opt for smaller plates (such as salad plates) and bowls to help you eat less and feel more satisfied, Sheth says. And if you haven’t already, it’s also good to speak with a certified diabetes care and education specialist (CDCES) or a registered dietitian-nutritionist (RDN) to learn about proper portion sizes.

2. Drink a Big Glass of Water Before You Eat

Before you pick up your fork, have some water. Drinking water before a meal can help with diabetes weight loss by helping you feel full more quickly, which may keep you from overeating. Bonus: It helps you stay hydrated. “This is an easy strategy,” Sheth says, “and it also makes you more mindful.”

Want to feel even more satiated on only a few calories? Start lunch or dinner with a nutritious salad or a bowl of low-sodium, low-fat soup. Or try adding fiber (such as psyllium husk powder) to your premeal water.

3. Keep a Food Journal to Track Meals and Snacks

Writing down what you eat can make it easier to track and control what you’re putting into your body. One study found that people with type 2 diabetes who wrote down what they ate for 6 months — participants were asked to record what they ate for 3 consecutive days every 2 months — showed significant improvements in blood sugar levels, body weight, and abdominal circumference.

Keeping a food log is especially good for assessing the number of carbohydrates you’re eating, says Jessica Crandall Snyder, RDN, CDCES, the CEO of Vital RD in Englewood, Colorado.

A single serving of carbs is 15 grams (g), according to the Centers for Disease Control and Prevention. The agency recommends that most women with diabetes eat three to four servings of carbs (45 to 60 g) per meal, and most men should have four to five servings (60 to 75 g).

Nonetheless, there’s no one-size-fits-all carb recommendation. An RDN or CDCES can help you understand the number of carbs in different foods you eat and the best carbohydrate goals for your personal needs.

4. Avoid Consuming Ultraprocessed Foods

Highly processed foods increase the risk for obesity and type 2 diabetes and contribute to weight gain in people who have type 2 diabetes. As much as possible, stick to fresh fruits and vegetables; lean protein, such as fish, legumes, and lean meat; and other whole or minimally processed foods.

5. Don’t Drink Your Calories

Sugar-sweetened beverages increase the risk for type 2 diabetes, contribute to weight gain and inflammation, and worsen glycemic control in people with type 2 diabetes. Sugary drinks, including natural fruit juices, are essentially “empty calories,” meaning they lack nutritional value and don’t satisfy hunger.

Instead of reaching for sugar-laden drinks, hydrate with water or seltzer. If you want a bit of flavor, try adding some fresh or frozen berries for a healthier zip.

6. Stand Up and Move Around

You know you need to exercise to lose weight, but keep in mind that finding small ways to be active throughout the day helps burn calories, too. Start by simply standing up. In one hour, a 170-lb person burns an estimated 186 calories while standing versus 139 calories while sitting.

“Having a timer set to go off every 30 minutes provides a simple reminder to get up and move,” Sheth says. Every 30 minutes, give your body an activity break — walk around or do crunches, stretches, or strength training.

7. Resist the Temptation to Eat While Watching TV

Grabbing a bite in front of the TV or at your computer may be thwarting your diabetes weight loss efforts. Eating in front of a screen or other distractions makes people eat more, according to a review of 29 studies.

Sit at a table for meals and focus on eating. “This allows you to savor the food in front of you,” Sheth says.

8. Get Into the Habit of Walking After Every Meal

If you regularly struggle to find time to exercise, try tacking a little activity onto the end of each meal. “Add a 10-minute walk after a meal to help incorporate exercise, which is very important for blood sugar control, as well as weight loss,” Snyder says. In fact, one meta-analysis of 27 studies showed that brief breaks of activity throughout the day — one to five minutes every 20 to 30 minutes — were more effective at reducing postmeal sugar levels than a longer, single session of exercise that lasted 20 to 60 minutes.

9. Don’t Deprive Yourself by Eating Too Little

The way to diabetes weight loss is not through starvation. While it’s important to watch your calories, depriving yourself of important nutrients or starving yourself may lead you to overeat later on, Snyder says. Instead, strive to eat regular, healthy meals and snacks.

Sheth also emphasizes the importance of balance. “It is important to have carbs, protein, and fats in your diet,” Sheth says. “Avoiding a complete food group can cause an imbalance and be counterproductive.” Eating too few calories is also problematic and may be a sign of an eating disorder. To make sure you’re getting the right number of calories, enlist the help of a healthcare professional, who can help you understand what a good balance of carbs, fats, and proteins is for your particular diet.

The Takeaway

  • When you have type 2 diabetes, excess weight adds to insulin resistance and makes it more difficult to manage diabetes.
  • Weight loss can help improve blood sugar control and reduce A1C levels.
  • Some smart, easy strategies, such as taking short walks after eating, drinking water before meals, and refraining from eating in front of the TV, can help you shed pounds and improve type 2 diabetes management.

Additional reporting by Jennifer Geddes and Melinda Carstensen.

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
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  11. Tseng TS et al. Sugar Intake From Sweetened Beverages and Diabetes: A Narrative Review. World Journal of Diabetes. September 15, 2021.
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Elise M Brett, MD, is a board-certified adult endocrinologist. She received a bachelor's degree from the University of Michigan and her MD degree from the Icahn School of Medicine at Mount Sinai. She completed her residency training in internal medicine and fellowship in endocrinology and metabolism at The Mount Sinai Hospital. She has been in private practice in Manhattan since 1999.

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