A multitude of strategies and approaches have been examined, advertised, and argued over in the search for weight loss. A newer approach gaining attention is the use of continuous glucose monitoring (CGM), which diabetics have used to keep their blood sugar within the proper range, but non-diabetics trying to lose weight are now using as well. This glucose monitoring for weight loss primer is revealing that weight loss may indeed be a factor of glucose.
Understanding Glucose and Weight Loss
The molecule our bodies most love to burn for power is glucose, traditionally known as ‘blood sugar’. We all absorb this when we eat, and how our bodies respond to it will contribute to whether we gain or lose weight. The glucose you ingest flows through your bloodstream until it gets absorbed by your cells with help from another molecule termed insulin. Failing that, the glucose pools into fat. Throughout your metabolic day, your glucose levels can be rising or falling, depending on what food you eat and what activities you engage in. Measuring your blood glucose can help you control this invisible surge.
How CGM Devices Work
Diabetics might knowingly and carefully manage their glucose for good reason, but non-diabetics can also benefit from real-time data, although in a slightly different way. Continuous Glucose Monitoring (CGM) devices can track how your body is reacting to food and exercise. Unlike a finger prick, which gives a sample only every hour or two, a CGM device has a tiny sensor, most often placed under the skin, that samples glucose levels dozens of times each hour. People without diabetes live with enough glucose fluctuations that the wearables can help fine-tune diets and exercise routines for maximal slimming.
Using CGM for Dietary and Exercise Adjustments
With Continuous Glucose Monitoring (CGM), individuals can now observe how their bodies respond to various foods throughout the day, including during meals, snacks, and exercise. By maintaining a journal while tracking glucose levels, patterns and triggers causing glucose spikes, overeating, and weight gain can be identified. Noticing a sharp increase in glucose levels two hours after consuming certain carbohydrates can prompt a person to avoid those foods. Additionally, CGM can aid in better meal planning and timing. Consuming foods that stabilize glucose levels can reduce spikes and crashes, thereby minimizing cravings and overeating. CGM data also enables patients to optimize workout timings to maximize fat burning, making weight loss efforts more effective.
Scientific Evidence Supporting CGM for Weight Loss
Aside from anecdotal reports, a growing body of literature suggests that CGM can help with weight management for non-diabetics. In particular, a study of overweight individuals from earlier this year published in the journal Nutrition used CGM devices for three months and then tracked weight loss in the individuals who had the ability to make diet and exercise changes in response to the data that the CGM provided. Those who had access to the data to change their behaviour lost substantial amounts of weight (2.67 kg on average) and substantially improved their overall metabolic health.
Another participant echoed this report, saying: “After three months of using a CGM device, the way my diet and my metabolism work went from a black box to an open book. Everything became much more transparent. I could see what foods made my glucose spike adversely. Repeating that with all foods helped me learn what would work for keeping my diet on track, losing weight, and keeping the weight off. The weight started coming off more slowly but more steadily than with any other diet I tried.” This report shows how non-invasive CGM technology could enable personalised, data-driven weight loss.
Challenges and Considerations of Using CGM
However, despite their powerful potential, there are some caveats to consider when using CGM devices as an aid for weight control. First, these devices can be costly. While some insurance plans cover CGM devices for diabetics, most do not cover them in the absence of a diabetes diagnosis. Second, while CGM devices provide real-time data, interpreting this information can be challenging. This complexity often necessitates the guidance of a nutritionist or healthcare provider to make the data accessible and understandable. Lastly, CGM is not a magic solution for weight-control issues. While it offers valuable insights and can inform better dietary choices and regular physical activity, it should be integrated into a comprehensive approach that includes a balanced diet, regular exercise, and overall wellness.
Over-reliance on CGM data can become obsessive and counterproductive. My friend Mary, for instance, became overly fixated on her readings, spending an excessive amount of time monitoring her data instead of embracing a holistic approach to life. This underscores the importance of balancing the mind, body, and spirit. Losing weight is not just about watching the scale; it involves maintaining sanity and making informed dietary decisions through a well-rounded perspective. A balanced approach should incorporate CGM insights within an overall view of wellness, avoiding the pitfalls of obsession and ensuring sustained health.
My thoughts
The integration of CGM into weight management strategies presents a promising frontier for non-diabetic individuals seeking more effective ways to lose weight. By providing continuous, real-time feedback on glucose levels, CGM offers valuable insights that can lead to more informed dietary and exercise choices. While challenges such as cost and data interpretation exist, the potential benefits of personalised glucose monitoring for weight loss are significant. As more people adopt this technology and refine their approaches, continuous glucose monitoring could become a standard tool in the weight loss toolkit. Ultimately, understanding and managing glucose levels holds the key to unlocking more successful and sustainable weight loss results.
From the beginning, my promise has been to help you live a wholesome life. I have continuously sought out cutting-edge information on new approaches and technologies to aid in obesity and weight loss, and I promise to continue doing so. Namaste.