Why is a healthy weight important? 

Carrying excess weight, especially around your waist, can increase insulin resistance, making it harder for your body to manage blood glucose levels. This raises your risk of prediabetes and type 2 diabetes. 

If you are carrying excess weight and your GP has indicated this is increasing your risk of type 2 diabetes, a modest weight loss of 5-10% of your body weight can significantly improve your blood glucose levels, overall health, and reduce the possibility of developing type 2 diabetes.  

In some cases, people that are overweight and have recently been diagnosed with prediabetes or type 2 diabetes are able to put this into remission by losing a significant amount of weight. Typically, a loss of 10-15% of body weight is needed to achieve remission. 

What is a healthy weight? 

A healthy weight looks different for everyone. One useful measure is your waist circumference, which can be a better indicator of health risk than weight alone. 

• Women should aim for a waistline under 80cm 
• Men should aim for a waistline under 94cm 

These targets vary depending on your cultural background or body type. Your GP or a health professional can help you understand what’s right for you. 

What affects weight? 

Many factors influence weight, including: 

• Genetics and family history 
• Hormones and metabolism 
• Diet and physical activity levels 
• Sleep quality and stress 
• Medications and medical conditions 

Understanding these factors can help you take a more compassionate and realistic approach to weight management. 

How to maintain a healthy weight 

Maintaining a healthy weight is about creating sustainable habits, not quick fixes. Some key strategies include: 

• Eating a balanced diet: focus on whole foods like vegetables, fruits, whole grains, lean proteins, and healthy fats. 
• Limiting high-kilojoule foods: cut back on processed foods, takeaway meals, sugary drinks, and high-fat snacks. 
• Be active most days: aim for at least 30 minutes of moderate activity most days of the week. 
• Eat mindfully: this can help you tune into your hunger and fullness cues. If you feel hungry try drinking a glass of water. We often mistake thirst for hunger. 
• Get enough sleep: poor sleep can affect hormones that regulate appetite and metabolism. 
• Manage stress: chronic stress can lead to emotional eating and weight gain. 

How to lose weight healthily and sustainably 

If you need to lose weight, aim for gradual, steady progress. Crash diets and extreme restrictions are hard to maintain and often lead to weight regain. Weight loss is about creating an energy deficit by consuming less kilojoules than your body burns.  

Lower your kilojoule intake by reducing portion sizes and choosing lower-fat foods, especially cutting back on saturated fats. Focus on a balanced diet with plenty of fruit, vegetables, lean proteins, whole grains, and low glycaemic index (GI) foods that keep you fuller for longer and help keep blood glucose levels stable. 

Simple food swaps to try: 

• Frozen low-fat yoghurt instead of ice-cream 
• Unsalted popcorn instead of chips  
• A whole orange instead of juice 
• Unsalted almonds instead of a muesli bar  
• Apple slices with peanut butter instead of a chocolate bar 
• Brown or low GI rice instead of regular white or jasmine rice 

Tips for long-term success 

Plan meals and snacks ahead of time and keep healthy options visible and accessible (i.e. at the front of your fridge or pantry). Focus on whole, unprocessed foods, be mindful of portion sizes, find physical activities you enjoy, and celebrate non-scale victories like improved energy or better sleep.  

Be kind to yourself, progress is not always linear.  

Where to get support 

Weight is a sensitive topic for many people and achieving weight loss and maintaining weight loss can be difficult. If you would like additional support speak with your GP, a dietitian, or a diabetes educator.