India is facing a major diabetes challenge, with over 101 million adults living with Type 2 diabetes, according to the latest ICMR–INDIAB study. But experts say nearly half of these cases can be prevented with one simple habit — maintaining a healthy weight.
Dr. Pratyaksha Bhardwaj, a world record–holding dietitian and weight management expert, explains that even a small weight loss can make a big difference. “Losing just 5–10% of your body weight can improve insulin sensitivity, balance blood sugar, and cut your diabetes risk by up to 50%,” she says.
Why belly fat is dangerous
Not all fat is the same. The fat around your belly — called visceral fat — is the most harmful. It surrounds your organs and affects how insulin controls blood sugar. Over time, this causes insulin resistance, the main trigger for diabetes. Dr. Bhardwaj warns that belly fat also causes inflammation and hormonal imbalance, forcing the pancreas to work harder, which eventually leads to high blood sugar.
The right way to lose weight
Dr. Bhardwaj says crash diets or extreme fasting do more harm than good. Instead, she suggests a high-fibre, low-carb diet with lean proteins, healthy fats, and low-glycaemic foods. This helps maintain energy, reduces cravings, and keeps blood sugar stable.
Exercise is equally important. A mix of regular walking and strength training improves glucose use, burns belly fat, and helps the body control insulin naturally.
Sleep and stress matter too
Lack of sleep and high stress can quickly undo healthy efforts. When you don’t sleep enough, your stress hormone cortisol rises, pushing up blood sugar levels and causing cravings for sugary, fatty foods. Dr. Bhardwaj advises balancing rest and mental calm through yoga, meditation, or digital detoxes to regulate appetite and metabolism.
For people with prediabetes or a family history of the disease, keeping a healthy BMI (18.5–24.9) and waistline is key. With India expected to have the world’s largest diabetic population by 2045, Dr. Bhardwaj reminds, “A fit body doesn’t just look good — it protects your pancreas and keeps your hormones young.”
