Tips for Long-Term Weight Loss

To lose weight and keep excess pounds off your body for good, weight loss behaviors should be part of your diabetic lifestyle. These quick tips can help people with diabetes lose weight.


1. Don't think diet.

Health care providers and people who have lost weight and kept it off consider the word "diet" to mean a short, one-time fix. What helps in the long run is learning about foods' calorie and carb counts and sensible portion sizes, and how those factors affect your weight and blood glucose. Rather than thinking, I can't have this, I'm on a diet, it's better to understand that you have a choice and ask, Do I really want to eat this?

2. Get adequate, good-quality rest.

Insufficient sleep, or sleep that's disrupted, can cause you to be overweight. Several studies have shown that short sleep and poor sleep quality (sometimes caused by sleep apnea) can disrupt your hormones. This can lead to increased appetite as well as overeating. Aim for at least 6-8 hours of sleep per night. If you snore or your sleep is regularly disrupted, talk with your health care provider about ways to get a good night's rest.

More information on sleep apnea

3. Identify weight loss barriers.

The Weight-Control Information Network (WIN), an information service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), recommends identifying the factors that have prevented you from losing weight and come up with solutions to be successful. For example, if you think, I don't have time to exercise, it's a barrier to being more active. A solution is to find specific ways to be active in your everyday life--add walking to your daily to-do list (and check it off when completed), take the stairs, get off the bus one stop early, put on music and dance while you do your chores.