I had a client who recently had some amazing news, his type 2 diabetes has gone into remission. This was achieved through weight loss, and I’ve been supporting him as his one-to-one weight loss coach.
You can put type 2 diabetes into remission through safe, structured weight loss with medical support. This often involves changes to food habits, regular movement, and other long-term lifestyle shifts, but it must always start with advice from your doctor.
Keep reading to learn what remission actually means, how long it can take, and how weight loss and healthier habits can support the process.
What does type 2 diabetes remission actually mean?
Type 2 diabetes remission means your blood sugar levels have returned to a non-diabetic range without the use of glucose-lowering medication. In the UK, this usually means your HbA1c level is below 48 mmol/mol (6.5%) for at least six months without the help of medication.
It’s not a cure, and it can return if habits slip or weight is regained, but it shows that your body is responding well to the changes you’ve made. For many people, that brings massive benefits, not just in blood sugar control, but overall health, energy, and quality of life.
What if you’ve been told you’re pre-diabetic?
If you’re pre-diabetic, most of the thoughts in this blog will still apply, especially around weight loss, food choices, exercise, and long-term habits. But technically, you can’t put type 2 diabetes into remission if you’re pre-diabetic, because you haven’t developed it yet!
Pre-diabetes means your blood sugar levels are higher than normal, but not high enough to be diagnosed as type 2 diabetes. In the UK, this usually means an HbA1c between 42 and 47 mmol/mol. The good news is that with the right changes, many people with pre-diabetes can bring their levels back into the healthy range and reduce the risk of ever developing type 2 diabetes in the first place.
How does weight loss help put type 2 diabetes into remission?
Most of the current thinking around remission focuses on weight loss, especially the reduction of internal fat around the liver and pancreas. These organs help regulate blood sugar, and when they’re affected by excess fat, insulin resistance can develop.
Losing this fat often helps the body use insulin more effectively again, which brings blood sugar levels down. It doesn’t happen for everyone, but studies have shown that it is possible, particularly for people diagnosed in the last few years who aren’t taking insulin.
One approach used in the NHS involves a short period of very low-calorie eating, around 800 to 900 calories per day, followed by a gradual return to regular meals. This can lead to rapid weight loss and may improve blood sugar control quickly.
You don’t always have to go that hard or that fast though. For many people, a slower and more flexible approach works better long term. The most important thing is losing enough weight to improve insulin sensitivity, and doing it in a way that feels doable.
Some people will benefit from a fast approach, others will be better suited to something steady and gradual. And just to be clear, the speed and intensity of weight loss should be determined by your medical practitioner, not me. If you’re on medication, especially, your GP needs to be involved in planning and monitoring the process.
How long does it take to Reverse type 2 diabetes?
Not everyone with type 2 diabetes can put it into remission and, if possible, remission takes time, but improvements can happen fairly quickly.
Some people see changes in their blood sugar levels within a few weeks of making changes. But to be officially classed as in remission, your HbA1c needs to stay below the diabetic threshold for at least six months without the use of medication.
Most people find that it’s a 6 to 12 month journey, though the exact timeline depends on your body, your starting point, and how consistent you are with the changes.
What I would focus on with a client who comes to me to lose weight after it’s been okayed by their GP
1. GP approval comes first
If someone comes to me and says they’ve been diagnosed with type 2 diabetes, and they want to lose weight to try to reverse it, I won’t start coaching them unless they’ve had a proper discussion with their doctor. Your GP is the one who manages your condition, adjusts medication, and decides whether you’re in a position to start changing your diet or exercise levels.
Once we’ve got the green light, then we can start working on the habits that support weight loss and better health.
2. Weight loss strategies that fit your life
You don’t need to become super lean. Research suggests that losing 10 to 15% of your starting weight may be enough to support blood sugar improvements and, in some cases, lead to remission, but the right approach and target should always be guided by your medical practitioner.
There’s no one way to do this. Some people like to track calories. Others prefer to use simple food swaps or stick to a meal structure that suits their routine. I’ll usually help clients focus on getting enough protein, working within a calorie range, and keeping meals balanced and satisfying.
It’s not about being perfect. It’s about making progress that sticks.
3. Getting active to support type 2 diabetes remission
Exercise helps with blood sugar control, weight loss, and overall energy levels. It makes your body more sensitive to insulin and can help keep blood glucose steady throughout the day.
You don’t have to join a gym or run marathons. Walking more, doing short home workouts, or building strength with resistance bands or weights can all make a big difference. The key is finding something you’ll actually do regularly.
For most clients, I recommend a mix of movement throughout the day, plus a few structured sessions a week, even if they’re short.
4. Building habits that make weight loss easier
Things like sleep and stress may not directly cause type 2 diabetes, but they can definitely affect how well you stick to your plan. Poor sleep messes with hunger and cravings. High stress often leads to snacking, skipped meals or overeating.
That’s why we often look at daily routines, things like winding down before bed, having consistent mealtimes, or building in some short breaks in your day.
These things don’t just support weight loss. They make it feel easier, more manageable, and less like a constant battle.
A quick reminder: this is not medical advice
I don’t diagnose, prescribe, or treat medical conditions. Everything I do is based on coaching habits and behaviour around food, movement, and health. If you have type 2 diabetes, or think you might, you must speak to your GP before making any big changes. Your doctor needs to be involved in the process from the start.
Want help losing weight and building healthier habits?
If you’re ready to lose weight, feel more in control of your routine, and build healthier habits that actually last, I offer personalised weight loss coaching to support that. Whether you want more energy, better eating habits, or to get fitter without extreme diets, I’ll help you put the pieces together.
Book a free consultation and let’s talk about what could work for you.
