### How Weight Loss Can Help Manage Type 2 Diabetes Excess weight can make it harder to manage type 2 diabetes because it increases insulin resistance. Losing even a few pounds can have significant benefits, such as keeping A1C levels below 7, which is a common target for most adults. A1C is a measure of average blood sugar levels over two to three months. ### Dietary Changes - **Healthy Snacks**: Opt for healthy snacks like nuts to avoid unhealthy vending machine options. - **Meal Planning**: Plan your meals and follow a smart eating pattern. The Mediterranean diet, for example, is linked to improved blood sugar levels and lower heart risks. - **Portion Control**: Use smaller plates and bowls to help control portion sizes and feel more satisfied. - **Food Logging**: Write down what you eat to track and control your intake. This is particularly useful for monitoring carbohydrate consumption. ### Exercise - **Regular Activity**: Physical activity can reduce blood pressure, improve heart health, stabilize blood sugar, and boost overall quality of life. Even small activities like standing up every 30 minutes can help. - **Post-Meal Walks**: Adding a 10-minute walk after meals can help with blood sugar control and weight loss. ### Mindful Eating - **Avoid Distractions**: Eating in front of a screen can lead to overeating. Focus on your meal to enjoy and savor your food. ### Balanced Diet - **Don't Starve**: Avoid starvation and extreme calorie restriction. Aim for balanced meals with carbs, protein, and fats. Consult a healthcare professional for personalized advice. ### Professional Guidance - **Seek Help**: Consult a certified diabetes care and education specialist (CDCES) or a registered dietitian-nutritionist (RDN) for personalized advice on portion sizes and carbohydrate goals.