Maintaining a healthy weight is crucial if you have diabetes. Research shows that carrying extra pounds can worsen diabetes symptoms. The connection isn’t entirely clear, but experts know that extra fat cells release inflammatory chemicals, which can contribute to insulin resistance and other diabetes-related issues. Losing even a few pounds can help improve blood sugar levels and reduce symptoms like fatigue and frequent urination. One study found that people with diabetes who lost weight through a reduced-calorie diet and exercise saw significant improvements in their symptoms. Shedding pounds can also make diabetes medications more effective and lower the risk of complications such as heart disease and high blood pressure. Simple changes can help you lose weight and improve your overall health. Eating more plant-based foods, such as fruits, vegetables, whole grains, and legumes, is a healthy way to shed pounds while getting more fiber, vitamins, and minerals. Lean protein, like chicken, turkey, and fatty fish rich in omega-3 fatty acids, can help curb cravings and reduce the risk of heart disease. Avoid processed foods and added sugars, including soda and sweetened drinks. If you’re new to healthy eating, a dietitian specializing in diabetes can help you create a plan. Being mindful of what you eat can help you choose healthier portion sizes and foods. Keeping a food diary can help you identify patterns and make better choices. Planning meals in advance can reduce the temptation to eat unhealthy foods. Exercise is also essential for weight loss and diabetes management. Aim for 30 minutes of exercise daily, but even small amounts of activity can make a difference. Taking the stairs, walking, and doing exercises like pushups and situps can add up. Slow and steady weight loss, about 1 to 2 pounds a week, is most likely to lead to lasting results. A dietitian or doctor specializing in weight management can help you find strategies for better health.