Diabetes: You can reduce risk of Type 2 diabetes, and no, you don’t have to lose weight for it

How to control diabetes: Experts say getting your blood sugar under control should be the main goal if you are a diabetic, not just watching your weight (Image: Pexels)

For years, we’ve been told that weight loss is the only way to stop diabetes in its tracks. But now, a new study from Germany has turned that idea on its head. It found that people with prediabetes were able to dramatically lower their risk of type 2 diabetes, even if they didn’t lose weight. Some even gained a little. The key is, a  healthier lifestyle that helped balance blood sugar and reduce fat around the belly, where it matters most.

Symptoms of diabetes: It’s not just about the number on the scales

If you’ve been told to “just lose weight” to avoid diabetes, you’re not alone. That’s been the go-to advice for decades. But scientists from the University Hospital of Tübingen and Helmholtz Munich now say it’s not that simple. They followed over 1,100 people with prediabetes for nearly 10 years, and found that those who focused on lowering their blood sugar, rather than just dropping kilos, had the best results. It turns out, where fat sits on your body matters more than how much of it there is.

What the study found, what it means for you

Weight loss, not needed to reduce diabetes risk:

Surprisingly, people who didn’t lose any weight,  and even a few who gained some, still reduced their chances of developing type 2 diabetes by a huge 71 percent. That’s almost the same as those who did lose weight. So the takeaway? It’s not just about slimming down.

Focus on blood sugar, not just weight:

The real win was for people who got their blood sugar back to normal levels. This helped them avoid diabetes, regardless of what the scale said. So instead of obsessing over your weight, try focusing on keeping your blood sugar in a healthy range.

Belly fat is the real troublemaker:

Not all fat is equal. Fat stored deep inside your belly (called visceral fat) is much more harmful than fat under your skin. It messes with hormones, causes inflammation, and makes it harder for your body to handle sugar. Cutting this fat can help,  even if your weight doesn’t change.

Healthy habits still matter most:

Healthy diet, moving more, getting better sleep, and other good lifestyle habits help your body manage sugar and shift harmful fat. You may not drop dress sizes right away, but you’ll still be protecting yourself from serious health problems in the long run.

It’s time to rethink medical advice:

Top researchers now urge that treatment guidelines evolve. Rather than fixating on weight loss alone, they recommend tracking fasting blood sugar levels and fat distribution. Prevention could become more effective,  and more personalised, as a result.

“Getting your blood sugar back to normal should be the main goal, not just watching your weight,” says Professor Andreas Birkenfeld, one of the lead researchers. “Diet and exercise help in many ways, not just by helping you lose weight. It’s time we look at the full picture.”

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.