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Managing Weight on Insulin: 8 Practical Ways to Stay Fit and Healthy

Why Does One Gain Weight on Insulin Therapy?

One of the common side effects of insulin therapy is weight gain (1, 2). Insulin is prescribed to manage the blood sugar levels by helping the cells in absorbing the glucose (sugar).

If there is no insulin, the cells of the body are not able to utilize sugar for energy. The extra glucose present in the bloodstream is passed via urine or it continues to stay in the blood leading to high levels of blood sugar. There may be some weight loss before starting on insulin. The absence of sugar in the urine takes water with it, so a part of weight loss is caused by water loss. Weight loss can also occur partially because of increasing removal of glucose via urine by the kidneys.

Once insulin therapy is started and the blood sugar starts to get under control, then the glucose in the body gets absorbed and stored, which causes one to gain weight; more so if the quantity of the food one eats is more than what is needed for the day.

It is of utmost importance that one does not reduce the dosage of insulin, after one starts to gain weight. There can be weight loss after stopping or reducing the insulin; however, this also increases the risk of complications. After starting back on insulin, the weight also comes back. Doing all this leads to an unhealthy pattern of weight loss and increases the risk of long-term complications like kidney damage or heart disease. For people suffering from type 2 diabetes, insulin is the best method to reduce their blood glucose and keep it within range. It is also advised to not make any changes in the dosage of the insulin without the advice of the doctor.

Weight can be managed while taking insulin by lifestyle modifications and regular exercise or any kind of physical activity to keep the weight in a healthy range.

Tips on Managing Weight on Insulin

1. Take help from your Healthcare Team

The best person or people to guide you regarding weight management strategies while on insulin therapy is your doctor or your healthcare team. They have huge experience, information along with practical tips for weight management on insulin therapy. Your doctor or your healthcare team will help you by making a customized diet plan for weight loss and to keep weight in moderation. The healthcare team can consist of one or more of the following medical professionals: diabetes nurse educator; primary care doctor; registered dietitian; certified diabetes educator; endocrinologist; ophthalmologist; podiatrist; exercise physiologist and social worker or psychologist.

This team of medical professionals will assist your plan by evaluating your current health status by checking your body mass index (BMI), general health; weight circumference, and any problems that can face when it comes to your physical activity and eating patterns. They will also help in setting up realistic goals based on their evaluation.

2. Attaining a Healthy BMI

One can achieve a healthy basal metabolic index (BMI) by:

  1. Losing excess weight and maintaining healthy weight to manage the glucose levels.
  2. Making sure to reach the goals set for daily and weekly physical activity.
  3. Making changes to lifestyle habits.
  4. Setting a date to accomplishing your goals.

You can also consult your doctor with regards to other diabetes medications to better manage blood sugar or to decrease the dose of insulin. Diabetes medications like sitagliptin, glyburide-metformin, semaglutide and Empagliflozin helps in managing the blood sugar levels and also helps with weight loss.

Consult your doctor on what is best to be used and which medications are best for you.

3. Calories Matter; So Count Them and Make Them Count

Individuals suffering from diabetes are more or less familiar with their calorie intake and how they have to manage their consumption of carbohydrates. However, calorie counting is different, as it involves monitoring fat, protein and alcohol intake also.

The key to weight loss is burning more calories than you eat. However, it does not mean that you should skip meals, because if you start missing your meals in the hope of losing weight, then it can cause side effects, such as reduced levels of blood sugar and even weight gain. When the body goes into the starvation mode, then it uses energy less efficiently. Instead, you can try some of the most effective ways of cutting down on the calories and reducing blood sugar by avoiding desserts, sugary beverages, white bread, candy, rice and pasta.

4. Having a Customized Meal Plan

When suffering from diabetes, following a healthy and customized meal plan which meets your requirements is important. Here is where a dietitian can help you with planning of the meals that incorporate the necessary dietary changes needed for you. A customised meal plan is vital for success in weight management on insulin therapy, as different people have different dietary needs and eating habits.

Your customized meal plan will consist of the different types of foods which are good for you; the right portion size; and the right time to eat your meals.

5. Monitoring your Portion Size

Portion control goes a long way in managing the intake of calories. You can use the “plate method” for portion control and this includes:

Imagining a line in the centre of the plate and then adding one more across one of the halves thus giving you three sections on your plate.

In the largest section of your plate, put non-starchy vegetables that you like the most, as vegetables provide bulk to your meals without the addition of too many calories. Vegetables are also rich in fibre, which is great for managing weight and blood sugar.

Fill the smaller part of your plate with starches and grains according to the carb-counting guidelines. In the other small section, fill it with lean protein. You can also add a serving of fruit or some low-fat dairy product if you like and if your meal plan allows it.

You can also add healthy fats in less quantities as they can easily add lot of calories even in lesser amounts. If you need a drink, then please go for noncaloric beverages like water or unsweetened tea or coffee.

6. Foods to Eat When You Are Taking Insulin to Manage Your Diabetes

There are some foods that support your weight loss journey and it is important to choose good quality and minimally processed foods, which are more filling and effective instead of relying on calorie counting. Consumption of high-quality foods help with consuming lesser calories.

A study done over a 20-year period revealed that weight gain is linked with consumption of red meats and highly processed foods.

Some of the foods which aid in weight loss are: whole grains, vegetables, fruits, yogurt and nuts.

Foods that can contribute to weight gain are: starchy foods; potatoes and potato chips; sugar-sweetened beverages; refined grains, sugars and fats and highly processed and unprocessed red meats.

7. Chalk Out a Suitable Exercise Regime

Staying physically active by exercising regularly is one of the best ways to torch calories and utilize unused energy. According to the American Heart Association (AHA) about 150 minutes of moderate physical activity per week in adults equals to 30 minutes of physical activity for 5 days in a week. (3)

Exercise makes the cells more sensitive and helps with insulin sensitivity. Studies show that one session of physical activity greatly helps in improving insulin sensitivity. (4)

It is recommended to follow a combination of resistance and aerobic exercises to help with weight loss. (5) Exercise is a great weight management strategy for people on insulin therapy. Resistance training helps in muscle building and aerobic activities help in burning glucose and calories. (6)

Glucose is the primary fuel for the muscles and if you have more muscle mass then it will give more health-promoting benefits. Strength training also aids in preserving lean body mass as one ages.

Aerobic activities are those which increases your heartbeat like: cycling, running, brisk walking, dancing, swimming and using elliptical machines or stair steppers.

Resistance or strength training comprises of: lifting free weights; bodyweight exercises and using weight machines.

8. Increase your Insulin Sensitivity

Interval training is very beneficial where you are exercising with periods of intense activity with slow and moderate ones. Individuals with type 2 diabetes can improve their insulin sensitivity by doing moderate intensity resistance training. (7)

Other methods for increasing insulin sensitivity and managing weight are: managing stress; getting sufficient sleep; losing excess body fat and reducing the body inflammation. Exercise helps in all the above things.

Before starting on an exercise regimen always consult your doctor, as exercise lowers the blood sugar and the doctor or health care practitioner will advise on your timing and intensity of your exercise according to the type of insulin used and food intake.

Your doctor can also advise you on the best time to test your blood glucose levels and for your meals relative to the time which you want to exercise.

There is also a chance that exercise can worsen some of the complications associated with diabetes. So, always check with your doctor before starting on any exercise regime, especially if you are suffering from: heart disease; peripheral neuropathy; diabetic retinopathy; kidney disease and other eye problems.

Conclusion

It is important to understand that cutting down on your insulin is not a solution for weight loss. There are quite a few side effects from reducing your insulin dose, which can be serious and permanent.

Always talk to your health care practitioner regarding any weight-loss programs while on insulin, as they are the best people to guide you on weight management strategies while on insulin therapy.

References:

Team PainAssist
Team PainAssist
Written, Edited or Reviewed By: Team PainAssist, Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:January 17, 2025

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