From the Guidelines
For diabetes risk reduction, aim for a weight loss of 7-10% of your body weight, as this range has been shown to be effective in reducing the risk of developing type 2 diabetes, with 7% being a commonly cited target 1. This means if you weigh 200 pounds, losing 14-20 pounds (7-10%) would be beneficial. Even modest weight loss of 5% can significantly improve insulin sensitivity and reduce diabetes risk. The benefits of weight loss for diabetes risk reduction include:
- Decreasing fat in the liver and pancreas
- Improving insulin function
- Reducing inflammation
- Lowering blood glucose levels For best results, achieve this weight loss through a combination of reduced calorie intake and increased physical activity, aiming for a gradual loss of 1-2 pounds per week, which is more sustainable than rapid weight loss approaches 1. It's also important to note that percentage-based goals are more appropriate than fixed pound amounts because they scale appropriately to each person's starting weight. Additionally, individualized medical nutrition therapy and support for healthy lifestyle behaviors can be effective in achieving and maintaining weight loss, and may be considered for people at risk for type 2 diabetes 1.
From the Research
Weight Loss for Diabetes Risk Reduction
The amount of weight loss required for diabetes risk reduction is a crucial factor in managing and preventing the disease.
- A weight loss of 7% is recommended by the American Diabetes Association, as demonstrated by the Diabetes Prevention Program (DPP) and Look AHEAD clinical trials 2.
- The DPP showed that a lifestyle intervention aimed at 7% weight loss reduced diabetes incidence by 58% after 2.8 years of follow-up 2.
- Another study found that people with type 2 diabetes who lose at least 10% of their initial body weight reduce CVD end points by 21% with dietary weight loss 3.
- A study on the effects of different weight loss approaches on CVD risk found that deliberate weight loss reduces total mortality by 16% in obese people with risk factors, including type 2 diabetes 3.
- The relationship between insulin secretion and sensitivity was investigated, and it was found that weight loss, intensive lifestyle intervention (ILS), and metformin affect this relationship, with improvements directly related to weight loss 4.
- A review of anti-diabetic drugs and weight loss in patients with type 2 diabetes found that some drugs, such as liraglutide, semaglutide, and tirzepatide, can induce a strong weight loss (greater than 5%) 5.
Specific Weight Loss Targets
Specific weight loss targets, such as 5%, 7.5%, or 10% of body weight, or 5lb, 7.5lb, or 10lb, are not directly mentioned in the studies as the primary focus.
- However, a study found that among persons with weight loss of at least 5% after 1 year, those originally randomly assigned to metformin had the greatest loss during years 6 to 15 6.
- Another study found that increasing compensatory insulin secretion and weight loss predicted lower diabetes risk, with a hazard ratio of 0.710 per 5 kg loss 4.
- The amount of weight loss required for significant improvements in glucose homeostasis and cardiometabolic risk factors is not strictly defined, but even modest weight loss can be beneficial 5.