Diabetes and its connection with obesity: Everything you need to know

Type 2 diabetes and obesity are closely related. In this article we explore the connection between diabetes and obesity, and their common risk factors, as well as providing tips for successful weight management when living with type 2 diabetes. Remember, for guidance and advice on your specific requirements and situations while living with diabetes, please speak to your healthcare professional.

Obesity is a disease that develops due to an excess amount of body fat – commonly measured by body mass index (BMI)¹. Like other long-term conditions, obesity requires ongoing management. It can limit daily activities and how the body functions. Living with obesity increases your risk of developing various chronic diseases, such as diabetes, heart disease, chronic kidney disease, cancer and many others².

In fact, obesity and type 2 diabetes are closely connected comorbidities, meaning that developing one increases the risk of developing the other².

More about obesity: Definition, symptoms and diagnosis

Type 2 diabetes management is primarily about regulating blood sugar levels. With diabetes, blood sugar tends to be elevated due to the body being unable to effectively use insulin (insulin resistance)³.

But does diabetes cause weight gain? In some cases, yes. Type 2 diabetes can lead to weight gain⁴, depending on the individual, their medication and where they are in their diabetes journey. Excess blood sugar that cannot be used or stored elsewhere gets converted into fat⁵.

Weight gain can also affect insulin resistance⁶. Obesity, especially increased abdominal fat distribution, can cause fat cells to release ‘pro-inflammatory’ chemicals that stop your body from being able to use the insulin it is making⁷. This can cause the body to make even more, potentially unusable, insulin^3,7.

Insulin, whether produced naturally in the body or taken as a treatment, can itself contribute to weight gain⁴. So, while type 2 diabetes management is about balancing blood sugar, weight control is a big part of maintaining that balance.

Four tips for better weight management

To find out if you’re living with diabetes or obesity, it’s important to talk to your healthcare professional for a formal diagnosis. In the meantime, one way of ‘obesity scanning’ is to calculate your Body Mass Index (BMI)⁸.

BMI classifies underweight, overweight and obesity in adults based on their height and weight. BMI above 25 kg/m² is considered overweight, while over 30 kg/m² is considered obese¹. Your BMI is just one indicator of obesity, and it is not necessarily fool proof. It is recommended to consult your healthcare professional for a formal diagnosis.

Check your BMI with a BMI calculator*

Most complications of type 2 diabetes are connected to continually high blood sugar levels, which impact your arteries and can lead to a build-up of plaque and increase the risk of adverse events such as heart attack and stroke^10,11.

Living with overweight or obesity can make it increasingly difficult to manage blood sugar levels and may accelerate the progression of your diabetes¹².

Excess weight also puts the body under increased strain with or without diabetes⁶. This means that there is a risk of complications related to obesity, such as heart failure, chronic kidney disease¹³, stroke and high blood pressure¹⁴.

How to reduce the risk of long-term complications with type 2 diabetes

Diabetes, stroke and cardiovascular disease

While the principles of managing obesity and diabetes seem simple, the formula for success can vary from person to person¹⁵. Our genetic make-up means we all store and use energy differently¹⁵. Our ability to make healthy choices – such as access to healthy food or having the time and energy to exercise – can be driven by our economies, but also the environments in which we live⁸. All these things must be considered.

It’s important to find a level of activity that works for you and start there. Once you find something that you like, try to stick to it so it becomes a routine you look forward to!

It’s a good idea to start with achievable goals. Walking is a low-cost option that boosts heart health and overall wellbeing¹⁶. Could you add a 30-minute walk to your day? If that feels like too much, find a manageable time that works for you – it’s all about finding what feels good and making it part of your daily life.

High-intensity activities like swimming or short runs can also be great fun. Try incorporating 20 minutes of these activities three times a week, and gradually increase as you feel comfortable¹⁷. Remember, before undertaking high intensity activities, discuss with your healthcare professional.

Set yourself realistic short-term goals, along with a larger goal for the year ahead. Keeping a log can help you celebrate your progress!

How to manage diabetes through exercise

Making changes to your eating habits doesn’t have to happen all at once, and it will take some time to find what works for you! Try to think of creating a flexible meal plan rather than following a strict diet. As you develop your plan, it can be helpful to pay attention to how different foods affect your blood sugar levels – this will help you make choices that work best for your body.

Remember, you can still enjoy food and social occasions! Planning ahead is key, especially when dining out or attending events. Consider switching to whole grains instead of refined carbs, and keep healthy snacks on hand for when you need them¹⁸. Remember that managing diabetes is a journey – some days will be better than others, and that’s perfectly normal.

How to manage diabetes with diet

Where you live, along with your education, income and occupation can all play a role in your weight and your ability to manage it¹⁹.

Socioeconomic factors like these can impact your access to fresh fruits and vegetables, with calorie-dense options such as fast food often being cheaper and more readily available in low-income areas¹⁹.

Your environment can also impact your access to education around nutrition and healthy habits. Limited access to information can make it harder to make informed food choices, meaning this education in younger years is key¹⁹.

When resources are tight, finding time and money for exercise can also feel overwhelming – especially when working a sedentary job, which can hinder your ability to stay active during the day. Small, manageable changes, like taking short walks during breaks, can lead to healthier habits over time.

The weight of the modern world: How our environment affects our health

Depression, fatigue and sleeping problems can all be linked to weight gain^20,21. It’s important to try to understand what psychological factors might be working against you. Speak to your healthcare professional if you are concerned about your mental wellbeing. When it comes to mental health, always seek professional help as early as possible.

How to deal with stress when you have diabetes

Sometimes lifestyle changes are not enough. You’ve tried everything but nothing seems to work. This is because everybody is different. If you have any concerns, speak with your healthcare professional, who can provide guidance that is specific to your situation and advise on how to support your weight management. 

Type 2 diabetes treatments: Finding the right treatment for you

I asked my doctor: Question guide

The good news is that both type 2 diabetes and obesity – if treated well – can be managed while maintaining a good quality of life^23,24. But there are many treatment paths and individual variables to consider, so it’s crucial to seek ongoing advice from your healthcare professional and relevant specialists.

Setting realistic goals helps you build lasting habits. What is most important is finding activities that feel good for you – if walking in the park brings you joy, that’s a wonderful place to start! You might find that, over time, you naturally want to walk a bit further or pick up the pace.

The key is making changes that fit naturally into your daily life. Love cooking but struggle with last-minute planning? Try setting aside an hour on weekends to plan your meals and shop ahead so you’ll have healthy options ready when you’re hungry or tired. Remember that every small positive change adds up, and it’s okay to adjust your approach until you find what works best for you.

Most importantly, you don’t need to face these challenges alone. Ask your healthcare professional for help managing your weight. Some people may only need to make small adjustments to their current habits. But everyone’s body, mindset and circumstances are different, so there’s no one-size-fits-all solution that will work for everybody.

*This BMI calculator is for adults 20 years or older. Talk to your doctor about your BMI if you're under the age of 20.

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