Moderate Weight Loss Can Help Control Diabetes

Mayo Clinic
Monday, 24 November 2003

Being overweight is by far the greatest risk factor for type 2 diabetes. Between 80 and 90 percent of people who develop this type of diabetes are overweight. Type 2 diabetes occurs when your body is resistant to the effects of insulin (a hormone secreted by your pancreas) or your pancreas doesn't produce enough insulin to maintain a normal glucose (blood sugar) level. The good news is you can reverse this process.

According to Mayo Clinic on Managing Diabetes ($14.95 soft cover), losing weight may be all that's necessary for some people to control their diabetes and return their blood sugar to normal. A modest weight loss of 10 to 20 pounds, or 5 to 10 percent of your weight, can lower your blood sugar level and reduce your blood pressure and blood cholesterol levels.

Eating sensibly and keeping active are the keys to successful weight loss. But putting these practices to work can be more difficult than it seems. To lose weight you have to go against the grain. You have to be willing to change your habits.

Are you ready to lose weight?

Mayo Clinic on Managing Diabetes suggests you ask yourself the following questions to determine if you are ready to lose weight:

• How motivated do I feel to make lifestyle changes now? Knowing that you need to make changes and feeling up to the challenge are two different things.
• What's going on in my life right now? If you've just been diagnosed with a health condition such as diabetes, now may be the right time to lose weight. Your thoughts and energies are focused on improving your health.
• Do I have time to keep track of what I eat and how much I exercise? Studies show that keeping food and exercise records increases your chance of success.
• Do I truly believe that I can change my eating behavior? To be successful, you have to believe that you can change.
• Am I willing to find ways to be more physically active? Weight loss isn't just about what you eat. Exercise is an important part of the process.
• Can I view this as a positive, even pleasurable experience? If you can take pleasure in what you're doing, your chances of being successful are greatly improved.

No one can make you lose weight. In fact, pressure from others only makes matters worse. You need to want to do it yourself, but that doesn't mean that you have to do it all alone. Your doctor or a registered dietitian can help you develop a plan to lose weight.

Mayo is offering a free booklet, "20 Tasty Recipes for People with Diabetes." Write to Mayo Communications --20 Tasty Recipes Offer -- OE-6, 200 First Street SW, Rochester, MN 55905. Or, receive the booklet free when you order Mayo Clinic on Managing Diabetes ($14.95 plus shipping, handling and applicable sales tax), by calling 800-291-1128 and mentioning order code 177.

Revenue from sales of Mayo Clinic books is used to help support Mayo Clinic programs, including medical education and research.

For more information, or to contact Mayo Clinic, see their website at: www.mayoclinic.org