Breaking the cycle between these two health conditions requires addressing underlying hormonal and metabolic changes, often through a combination of lifestyle changes, medications, and, for some people, weight loss surgery.
Lifestyle Changes: Beyond Cutting Calories
- Pair your carbs. Pairing carbs like fruit, bread, or pasta with protein or healthy fats — think an apple with peanut butter or pasta with chicken — slows down how quickly sugar enters your bloodstream. This helps prevent the sharp spikes and crashes that leave you feeling hungry and tired.
- Get enough sleep. For better blood sugar control, aim for six to eight hours of sleep every night. Too little or even too much shut-eye can trigger cortisol, a stress hormone that causes insulin resistance.
- Focus on resistance training. “Resistance training increases lean muscle mass, improving insulin sensitivity and glucose uptake,” says Mirza.
- Walk more often. Make it a habit to add more steps throughout your day. A simple 10- to 15-minute walk right after a meal, for example, can meaningfully reduce post-meal hyperglycemia, says Mirza. It signals your muscles to burn off the sugar you just ate before it can be stored as fat.
Medications That Address the Root Causes
Because they target weight and blood sugar at the same time, Neumiller says these medications are an excellent option for people who need to improve both their A1C test results and their weight to stay healthy.
Beyond the scale, they also offer long-term protection for the heart and kidneys, adds Mirza.
Weight Loss Surgery
“For patients with obesity and difficult-to-control diabetes, metabolic surgery is a disease-modifying therapeutic intervention rather than a cosmetic procedure,” says Mirza.
“These benefits can reverse if people regain weight lost, so long-term support and lifestyle changes remain important to maintain benefits,” says Neumiller.