5 healthy weight management tips for diabetes

Published April 2026 | 6 min read
Expert contributors: Dr Roy Rasalam, Clinical Researcher at University of Melbourne; Amelia Phillips, exercise scientist and nutritionist
Words by Lucy E Cousins

Excess weight and type 2 diabetes are closely linked, but sustainable weight management and lifestyle shifts can help you break the cycle – here’s how.

Weight management plays a crucial role in preventing and managing type 2 diabetes. Carrying excess body fat, particularly around your middle, can make it harder for your body to respond to insulin and to manage your blood glucose levels, leading to insulin resistance.

If you’re already living with pre-diabetes or type 2 diabetes, extra weight can also increase your risk of health complications like heart disease, nerve damage and joint problems.

The good news is that even modest weight loss, achieved through small, sustainable lifestyle changes, can improve your insulin sensitivity and help to reduce these risks.

Why does excess weight increase your diabetes risk?

Did you know losing as little as 5 to 10% of your body weight can delay or even help reduce your risk of developing type 2 diabetes? Excess body weight is a key driver of insulin resistance, as our fat tissues release hormones and inflammatory chemicals that interfere with how insulin works. This makes it harder for glucose to travel from our blood into our cells.

Over time, this can lead to the development of type 2 diabetes, where the body loses its ability to regulate blood glucose effectively, explains Dr Roy Rasalam, Clinical Researcher at University of Melbourne, specialising in diabetes.

“Carrying excess body fat can increase your ‘lifetime risk’ of type 2 diabetes, from 7 to 70% in men and 12 to 74% in women,” he explains.

Diabetes itself can also contribute to excess weight, and some diabetes-related medications can also promote weight gain as a side effect. This two-way relationship is often referred to as ‘diabesity’ – where diabetes and weight reinforce each other through insulin resistance, inflammation, hormone disruption and appetite regulation.

If you’re wondering about your diabetes risk factors, eligible members 18 years and older can get a free HCF Heart and Diabetes Health Check^* delivered by Victor Chang at selected locations and dates, to identify your risk and make lifestyle changes if needed.

5 practical tips for healthy weight management

These lifestyle changes can make a big difference to your weight and metabolic health sooner than you might expect, says exercise scientist and nutritionist Amelia Phillips.

1. Adopt a balanced diet and healthy eating habits

While movement and fitness are important, what’s landing on your plate has a far more immediate impact than what you’re doing in the gym, says Amelia.

“I often say ‘you can’t out-exercise a poor diet’, and pre-diabetes and type 2 diabetes often stem from an environment where excess high-glycaemic foods, which repeatedly spike blood sugar [like white bread, white rice and instant noodles], are constantly available,” she explains.

To support this, focus on filling your kitchen with:

• vegetables and fruits like leafy greens, broccoli, berries, apples, citrus
• whole grains – especially oats, barley, quinoa and brown rice
• lean protein including fish, tofu, tempeh, legumes and dairy
• healthy fats like olive oil, avocado, nuts and seeds.

Eligible HCF members can access a range of weight management programs, including with free or discounted access to the CSIRO Total Wellbeing Diet^{^} and through the COACH Program^® available at no extra cost for eligible members⁺, to support healthy eating habits.

2. Practise portion control at mealtimes

Research shows smaller portion sizes can help lower body weight over time. But knowing the correct amount to eat can be challenging.

“We’re all terrible at eyeballing portions,” says Amelia. “My simple trick? Start with protein, which is really filling, and work from there.”

She suggests choosing five to 10 protein ‘anchors’ that work for you and your lifestyle. Protein anchors are foods that add up to about 20 to 30g of protein (roughly the size of your palm). Use these as your base for meals, then add vegies (fibre), healthy fats and a small amount of carbs (no more than the size of a fist).

3. Eat more fibre, protein and whole foods

Adding fibre, protein and whole foods is key to creating a balanced diet, says Amelia.

Fibre feeds your gut bacteria, which influences your hunger hormones and how you metabolise food. If you have diabetes, eating a diet high in fibre slows glucose absorption, which helps to keep your blood glucose levels stable, she explains.

Protein keeps you satiated and supports muscle mass, which is crucial for metabolic health.

Where possible, avoid processed foods, as they are generally high in added sugars and low in fibre. This includes highly refined carbs (like white bread and pastries), sugary drinks and juices, and ultra-processed snacks (like chocolate bars, packaged muffins and muesli bars).

4. Make physical activity realistic and safe

Exercise has direct benefits on blood glucose control, insulin, weight and long-term health. But don’t worry, says Amelia – you don’t need an intense fitness routine to see the benefits.

“Start so small it feels silly – a stroll around the block after a meal, five squats when you go to the bathroom, or doubling your daily steps,” she suggests. “A hot tip is to switch to wearing sneakers all day. When my shoes are made for walking, I'm inclined to move more.”

For anyone managing diabetes, she adds, resistance training (like squats, lunges and wall push-ups) is particularly powerful, as your muscles essentially become “glucose sponges”, helping to stabilise your levels naturally.

“Build [resistance] gradually, listen to your body and remember – the best exercise routine is the one you’ll do consistently,” says Amelia.

5. Manage your stress levels and sleep quality

Both sleep and stress play an important role in glucose regulation, says Dr Rasalam. High levels of stress trigger the release of stress hormones (like cortisol and adrenaline), which can also lead to high blood glucose levels. Stress and lack of sleep can also create a sense of fatigue and tiredness that means we’re less likely to want to exercise.

He recommends these strategies to manage your stress and sleep levels.

• Go to bed and wake up at the same time every day (even on weekends).
• Switch off devices and dim the lights an hour before bed.
• Avoid caffeine and alcohol at night.
• Add meditation and mindfulness to your day.
• Practise deep breathing, as it can calm the nervous system.

Thanks to our partnership with Sleepfit Solutions, eligible HCF members^# can get a free 12-month subscription to the Sleepfit app, designed to improve sleep and overall wellbeing.

Why quick-fix weight loss rarely works

Fad diets and non-prescribed weight-loss products often fail, not because people lack discipline, but because the body has a powerful built-in biological rebound, says Amelia.

“When you excessively slash calories [kilojoules], your body interprets it as a threat and activates a survival response where metabolism slows, hunger hormones rise and energy expenditure drops,” she explains. “At the same time, cortisol and insulin sensitivity shift in a way that makes your body more efficient at storing fat once you start eating normally again.”

And because fad diets are typically very restrictive, they’re difficult to maintain long term – which is why weight regain is very common.

Recently, prescription GLP-1 drugs like Ozempic, Mounjaro and Wegovy have increased in popularity as a practitioner-led strategy for weight management. “GLP-1 medications mimic a naturally occurring hormone to help regulate blood glucose and appetite after eating. But these need to be approached with caution,” says Dr Rasalam.

“[GLP-1 drugs] are not suitable for everyone with type 2 diabetes,” he explains. “It needs to be ascertained on a case-by-case basis, as some people may have pre-existing conditions or risks that mean they are [not able] to receive these medications.”

It’s important, he adds, to see a GP or endocrinologist to determine what’s safe and right for you.

Get support to reach your health goals

Many complications associated with diabetes are preventable through lifestyle behaviours, including maintaining a healthy weight. The COACH Program^® is a four- to six-month phone-coaching support program provided at no extra cost for eligible members⁺ with diabetes or heart conditions that can help improve your health. Get started here.