One thing health experts agree on: if you’re overweight and living with type 2 diabetes, losing even a small amount of weight can have a powerful impact on your health. Modest, sustainable weight loss can help lower blood sugar levels, improve insulin sensitivity, reduce the need for medication, and help you feel better overall.

Why Extra Weight Affects Blood Sugar

When excess body fat is present, especially around the midsection, the insulin your body produces doesn’t work as effectively. Insulin’s job is to move sugar from your bloodstream into your cells so it can be used for energy. When this process doesn’t work well, it’s called insulin resistance.

With insulin resistance:

• Sugar remains in the bloodstream instead of entering cells

• The pancreas may produce more insulin in response

• The liver releases additional sugar into the blood

• Blood sugar levels rise

Over time, this cycle makes blood sugar management more difficult. However, we know that weight loss can help break that cycle.

Small Changes, Big Benefits

Research shows that losing just 5–10% of your body weight can significantly improve blood sugar control and insulin sensitivity. For many people, that’s a realistic and achievable goal.

The key is gradual, sustainable change; not crash dieting or extreme restrictions. The most successful weight-loss approaches focus on consistent eating patterns, balanced nutrition, and lifestyle habits you can maintain long-term.

Dietitian-Approved Weight Loss Tips

1. Create a Modest Calorie Deficit

To lose weight, your body needs to use more energy than it takes in. A moderate calorie deficit, rather than extreme restriction, supports steady weight loss of about 1–2 pounds per week, which is considered safe and sustainable.

Rather than focusing on rigid numbers, our dietitians recommend:

• Portion-controlled meals

• Balanced plates with lean protein, vegetables, whole grains, and healthy fats

• Regular meal timing to support blood sugar stability

This approach naturally supports weight loss while keeping you satisfied and energized.

2. Don’t Skip Breakfast

Yes, breakfast still matters, especially for blood sugar control.

People who don't regularly skip breakfast tend to:

• Experience less mid-morning hunger

• Have better blood sugar stability throughout the day

• Make fewer impulsive food choices later on

• Consume more fiber from fruits, whole grains, and cereals

• Maintain healthier eating habits overall

Starting your day with a balanced meal that includes protein and fiber can set the tone for better choices all day long.

3. Monitor Your Weight (Without Obsessing)

Regular self-monitoring is linked to better weight-loss outcomes. Weighing yourself once or twice a week can help you stay aware and make adjustments early before small changes become setbacks.

For consistency:

• Weigh at the same time of day

• Wear similar clothing each time

• Focus on trends, not daily fluctuations

Remember, weight naturally varies. Progress is about patterns, not perfection.

Is Sugar Bad for You?

Sugar itself isn’t the enemy — but excess added sugar, especially in processed foods, can make blood sugar management more challenging. A balanced eating plan that limits added sugars while emphasizing whole, nutrient-dense foods can help support both weight loss and diabetes control.

That’s exactly what Seattle Sutton’s Healthy Eating is designed to do.

View Our Meal Plans!