Overweight and obesity are medical conditions whereby there is an excessive accumulation of body fat.
Overweight is defined by having a Body Mass Index (BMI) between 25 and 29.9, while obesity is defined by a BMI of 30 or higher.
Both can lead to serious health problems, including type 2 diabetes, heart disease, stroke, and certain types of cancer. For individuals with type 2 diabetes in particular, managing weight is particularly crucial as it can help improve blood sugar control and reduce the risk of complications.
What is BMI?
Body Mass Index (BMI) is a widely used measure to classify underweight, normal weight, overweight, and obesity in adults.
It is calculated by dividing a person’s weight in kilograms by the square of their height in metres (kg/m²). Although BMI does not measure body fat directly, it provides a useful indication of whether a person is underweight, normal weight, overweight, or obese, helping to identify potential health risks.
Some critics argue that waist to hip is a better measure of health.
Calorie counting
Calorie counting is a fundamental aspect of weight loss and weight management which involves keeping track of the number of calories consumed through eating and drinking and the number of calories burned through physical activity.
For weight loss, the goal is to create a calorie deficit, meaning you consume fewer calories than you expend.
This deficit forces the body to use stored fat for energy, leading to weight loss.
For individuals with diabetes, managing calorie intake is essential for maintaining stable blood sugar levels and overall health.
Healthy eating for weight loss
Adopting healthy eating habits can make a huge difference towards achieving your weight loss goals. It’s a good idea to set achievable and realistic weight loss goals to stay motivated and avoid frustration. Small, incremental changes can lead to significant, sustainable weight loss over time.
Real food diet
Aim for a real food diet that includes a variety of foods. Focus on incorporating fruits, vegetables, whole grains, lean proteins, and healthy fats – which provide essential nutrients while helping to control calorie intake.
Reducing carbohydrates and eating more protein can help promote sustainable weight loss.
Portion control
Being mindful of portion sizes is crucial to avoid overeating. Using smaller plates, measuring portions, and being aware of serving sizes can help manage calorie intake effectively.
Portion control can be particularly important for managing blood sugar levels in individuals with diabetes.
Regular meals
Skipping meals can lead to overeating later in the day and can cause blood sugar levels to fluctuate.
Aim to eat regular, balanced meals to maintain energy levels and keep hunger at bay.
Healthy snacking
Choose healthy snacks such as fruits, nuts, or yoghurt over processed snacks that are high in sugar and unhealthy fats.
Healthy snacks can help manage hunger and provide essential nutrients.
Limit sugary drinks
Sugary drinks, including fizzy drinks and fruit juices, can contribute to excessive calorie intake and spikes in blood sugar levels.
Opt for water, herbal teas, or other low-calorie beverages to stay hydrated without adding extra calories.
Mindful eating
Practicing mindful eating can help you pay attention to what and how much you eat, promoting better food choices and portion control.
Mindful eating involves eating slowly, savouring each bite, and recognising hunger and fullness cues.
Stay hydrated
Drinking plenty of water throughout the day can help control hunger and support overall health.
Sometimes thirst is mistaken for hunger, leading to unnecessary eating.
Maintaining a healthy lifestyle
It’s not just about losing weight but about making sustainable lifestyle changes that promote long-term health and wellbeing.
Get regular exercise
Incorporating aerobic exercises like walking, running, or swimming into your routine can help boost metabolism, maintain muscle mass during weight loss, and improve insulin sensitivity.
- Compound exercises: how they support healthy aging
- 5 easy ways to sneak exercise into your day
- Walking
Prioritise sleep
Poor sleep can disrupt hormones that regulate hunger and appetite, making it harder to lose weight.
It might be easier said than done, but aim for 7-9 hours of quality sleep each night to support your weight loss efforts and overall health.
Support
Weight loss can be challenging, but you don’t have to do it alone.
Seek support from support groups, qualified expert nutrition coaches or connect with friends and family who can provide encouragement and accountability.
Professional support can also help address any specific challenges you may face.
