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How much ideal body weight to avoid from diabetes?

Excess body weight is a risk factor for diabetes. That is, people with excess body weight are more likely to have diabetes. For that, you need to maintain weight within the ideal limit for your risk of diabetes is smaller.

Diabetes mellitus, otherwise known as diabetes, is a type of chronic disease that causes a lot of harm to the sufferer. However, the disease can actually be prevented, one of them by having and maintaining an ideal body weight.

Not denied, weight is a condition that plays an important role in the emergence of diabetes mellitus. Studies have shown that overweight can increase the risk of type 2 diabetes mellitus by up to seven times. While obesity or excessive weight can increase the risk of diabetes mellitus type 2 to 20-40 fold.

Know diabetes mellitus closer

Diabetes begins with a condition called prediabetes. In this condition, blood sugar in the body is higher than normal, but not high enough to be classified as diabetes.

Prediabetes is a worrying state. Data mention, about one in three residents of the United States has experienced prediabetes. Unfortunately, almost 90% of them do not know that they have the condition.

Uncontrolled diabetes may change to diabetes mellitus. Based on the Nurses' Health Study study, about 90% of cases are influenced by the following factors:

  • Overweight
  • Lack of exercise or physical activity
  • Unhealthy diet
  • Smoking habit
  • Consumption of alcohol

Weight vs diabetes mellitus

Based on the above factors, one of the things that took part in the occurrence of diabetes mellitus is overweight. This means, the risk of diabetes mellitus can be suppressed when you get and maintain weight in the normal range.

So, no wonder if about 90% of people with diabetes mellitus (the most commonly encountered diabetes) are people who are overweight or obese, according to a report from Harvard Health. Why can obesity cause diabetes?

This is because obesity can cause changes in the body's metabolism which causes the cells can not respond to insulin well. This makes the body less sensitive to insulin, resulting in insulin resistance, which then leads to diabetes. A study from Harvard University also proves that obesity can cause stress on the endoplasmic reticulum (RE), which can lead to insulin resistance. The question is, how much is the ideal weight to avoid diabetes?

To answer that, The Diabetes Prevention Program (DPP) says that a reduction of about 5-7% of current body weight provides significant benefits in reducing the risk of diabetes mellitus. That is, for those of you who weigh 160 lbs, weight loss of 7.7-11 lbs is very helpful.

How can we lose weight? Easy. You just need to do the opposite of the factors that contribute to the occurrence of diabetes mellitus as follows:

1. Exercise regularly

Based on The Diabetes Prevention Program, exercising or physical activity for 150 minutes each week can help you lose weight.

To achieve this duration, you can divide it into several sports sessions. For example, jog for 30 minutes a day, five times a week.

2. Always consume healthy and balanced nutritious foods

National Weight Control Registy (NWCR) explains, a diet that is considered beneficial in lowering weight is often eat in small portions (five meals per day).

Not only that, you are also required to prepare foods that are consumed independently (processed and cooked alone), reduce fat intake to an average of 24% of the total food coming into the body, consume 55% of calories in the form of carbohydrates, and consume less than 1500 kcal per day.

3. Avoid cigarettes and alcohol

Although the weight has returned to normal ranges, smoking and drinking alcohol in excess amounts can increase the risk of diabetes mellitus later in life. Therefore, stay away from these bad habits.

What is the ideal weight to avoid diabetes?

Perhaps you are wondering, what is the ideal weight you should have if you want to avoid diabetes? Actually, the ideal weight of each person is different. It depends on the height you have.

To lower your risk of diabetes, you simply are in the normal weight range, not overweight or obese. To find out whether the weight you have now is normal or not, you can check it by calculating Body Mass Index (BMI).

Calculate your BMI with this formula:

BMI formula

BMI Category:

18.5 - 24.9 = normal weight

25 - 29.9 = excess weight (overweight)

≥30 = obesity


Diabetes mellitus is indeed a chronic disease that many cause harm to the sufferer. Therefore, do not let this disease happen and destroy your future plans. Immediately make an effort to be able to have an ideal body weight. Do not forget to always apply every healthy lifestyle.

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Is a health and wellness enthusiast. In him free time, she loves to travel and taste different types of teas.

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