Being overweight increases the risk of heart disease, particularly if there is excess weight around the waist. Healthy weight can vary with a person’s age, amount of lean muscle and ethnic background. A small weight loss (5–10% of body weight) can make a big difference to your diabetes management. It lowers your risk of developing complications such as heart disease, stroke and some cancers. Read more about a healthy weight range in our fact sheets. Looking after your heart fact sheet The main cause of heart disease is atherosclerosis. This is more common and develops at a younger age in people with diabetes. Have regular health checks. Download now Your diabetes annual cycle of care fact sheet The diabetes annual cycle of care is a checklist for reviewing your diabetes management and general health each year. Download now Diabetes-related complications fact sheet Looking after your diabetes is important for your long-term health. If your diabetes is well managed and you take care of your general health, you can reduce the risk of diabetes-related complications. Download now The glycaemic index fact sheet The glycaemic index (GI) is one tool that can help you choose which carb foods to eat. The GI ranks how quickly or slowly carb foods affect blood glucose levels. Download now If you have pre-diabetes, losing 5–10% of your current body weight can delay or prevent type 2 diabetes. For people with type 2 diabetes, being overweight can make it harder to manage blood glucose levels. So what does 5–10% of your body weight mean in real terms? For a 100kg person this would mean losing 5–10kg. It is not just your weight on a scale—it is also the size of your waist. Health professionals recommend a waist circumference of: less than 80cm for women; and less than 94cm for men. The relationship between waist circumference and body fat differs with age and your ethnic background. Talk to your doctor for advice on recommended measurements. The best way to improve your health is to make small, sustainable changes to your eating behaviour and physical activity. Here are some positive steps you can take to reduce your waistline: Follow a diet plan lower in kilojoules and total fat (particularly saturated fat). Do regular physical activity such as walking, dancing, riding a bike or swimming. Ask your doctor, dietitian or diabetes educator for advice suited to your individual needs. Low glycaemic index (GI) eating plans can also help with weight management. Who can help me? Your diabetes health care team can provide more personalised advice that can make losing weight much easier and sustainable. This team includes your dietitian, exercise specialist (physiotherapist/exercise physiologist/Certificate IV personal trainer) and diabetes educator. Free access to diabetes programs Learn to manage your diabetes confidently with diabetes programs, available face-to-face and online. Register for a diabetes program. Beat It This 8-week online program will help you on your journey to a healthier and more active life. Find an online program Ready set go, let’s move Available anywhere, anytime. In these short modules, you will build an individualised exercise plan to help you become more active. Go to Ready set go, let’s move More information and support Call the NDSS Helpline on 1800 637 700 and ask to speak to a diabetes educator or dietitian. Go to Heart Foundation for more information about heart disease. Find a dietitian near you Call Dietitians Australia on 1800 812 942 or you can find an Accredited Practising Dietitian (APD) on their website. Go to Dietitians Australia Find a diabetes educator near you Go to Australian Diabetes Educators Association to find a Credentialled Diabetes Educator (CDE) on their website. Go to Australian Diabetes Educators Association Find an exercise physiologist near you Go to Exercise and Sports Science Australia to find an accredited exercise physiologist on their website. Go to Exercise and Sports Science Australia The following websites have information that can help you achieve and maintain a healthy weight: Australian guide to healthy eating To assist with a low-GI diet, visit the University of Sydney glycaemic index website. Featured resources Looking after your heart fact sheet The main cause of heart disease is atherosclerosis. This is more common and develops at a younger age in people with diabetes. Have regular health checks. Download now Your diabetes annual cycle of care fact sheet The diabetes annual cycle of care is a checklist for reviewing your diabetes management and general health each year. Download now Diabetes-related complications fact sheet Looking after your diabetes is important for your long-term health. If your diabetes is well managed and you take care of your general health, you can reduce the risk of diabetes-related complications. Download now The glycaemic index fact sheet The glycaemic index (GI) is one tool that can help you choose which carb foods to eat. The GI ranks how quickly or slowly carb foods affect blood glucose levels. Download now The glycaemic index quick guide This is a quick guide to the glycaemic index (GI). GI is a tool to help you choose which carbohydrate foods to eat. GI ranks how quickly or slowly carb foods affect blood glucose levels. Available in other languages Download