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Slow Down Your Eating To Speed Up Your Weight Loss

By Dr. Nikita Toshi +2 more

In the management of diabetes, weight loss plays a critical role and therefore it’s necessary to decode questions associated with it. This article will not only help you clear off doubts associated with body weight in type 2 diabetes management, but also suggest simple and easy ways to manage your weight.

Question 1: Is there a connection between body weight and type 2 diabetes?

Management of Diabetes

Answer 1: Yes, though not always excess body weight is an important risk for developing type 2 diabetes or high blood sugar. More than 80% (approximately) of the people with diabetes are above their ideal weight.

Question 2: How does excess weight affect normal blood glucose control?

Answer 2: Excess weight can lead to improper control of blood sugar because:

  • Excess fat in the body does not allow the body to respond adequately to insulin (insulin resistance).
  • This leads to abnormal or high levels of glucose in the blood which, if not controlled, progresses to Diabetes.
  • Also, excess fat increases inflammatory chemicals which increases the risk of complications of Diabetes.

Question 3: Has it been shown that weight loss improves diabetes control and reduces the risk of complications?

Answer 3: Yes, there is plenty of data from diabetic patients validating that the reduction of fat can help control diabetes and reduce the risk of its complications.

Weight loss, therefore, is important for the management of diabetes and reducing the risk of its complications. Some suggestive changes in your daily routine, which can help in reducing fat, are listed below.

Also Read: Best Fruits for Weight Loss: A Comprehensive Guide

Simple but effective ways to reduce excessive fat:

  1. Eat soon after you brush in the morning. Start with some dry fruits like walnut or black raisins or almonds not soaked just washed.
  2. Most importantly do not eat after 8 pm or at least 2 hours before going to sleep.
  3. Eating fast induces weight gain four times faster than normal speed-eating (approx. 20 min per meal). So, eat slowly, chew more, and gain less!   Chew your food approximately 30 times per bite.
  4. Diet content suggestions:
    • Replace cornflakes with oats, but not the instant ones. Read more about the health benefits of oatmeal.
    • Finish the bowl of salad (cucumber, cabbage, seedless tomato, lettuce, carrot) before the chapatti-vegetable. Change the processing of the salad cut, sometimes chop, sometimes mince and sometimes grated.
    • Over a period of time, reduce the number of chapattis you eat and increase the number of veggies.
    • Include a bowl of dal. If you cannot skip rice so reduce the quantity slowly and increase the quantity of dal to make you feel just short of being full.
    • Have a glass of thin buttermilk (1 teaspoon fat-free curd blended with 1 glass of water) if you still feel hungry. Read more about the health benefits of buttermilk.
    • To spice up your food, avoid pickles and opt for chutneys.
    • During a week, have soup (not instant ones) and salad at least a couple of times or a bowl of sprouts with finely chopped salads with fresh lemon juice.
    • Try not to consume paneer, potato, corn, sweet potato, juices, tinned fruits, bottled beverages, sweets, papad, pickles, noodles, red meat/mutton.
  5. Another step to reduce weight is a 45-minute brisk walk for 45-minutes on a flat path/road at an approximate speed of 100 steps per minute. You can split it into three 15 minute walks. If not walking right after a meal, do it after at least   15 minutes.

Diabetes is a lifestyle disease but it is shrouded in myths. Debunk Diabetic Myths here. The best way to approach Diabetes is to follow the doctor’s advice thoroughly. Here is why. If you are planning a vacation or need to travel, try this checklist!

Also Read: Opting For Healthy Noodles: A Comprehensive Guide

Read More: 8 Effective Exercises for Weight Loss

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.


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