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How to Use Continuous Glucose Monitoring (CGM) for Weight Loss

Continuous Glucose Monitoring (CGM) offers valuable insights that will boost your weight loss efforts!

But what exactly is CGM, how does it function, and how can it aid in successful weight management?

Let’s delve into the essentials of continuous glucose monitoring for weight loss.

Woman wearing a CGM for weight loss
A CGM can be a valuable tool for weight loss.

What is a CGM?

A continuous glucose monitor (CGM) is a wearable device that measures the body’s glucose (or sugar) levels in real time. It was initially designed for individuals with diabetes.

A tiny sensor is inserted under the skin, typically on the abdomen or upper arm. A transmitter then sends that data from the sensor to a receiver or smartphone.

This data can help people with diabetes make informed decisions about diet, exercise, and medication.

Individuals who wear CGMs have positive outcomes, including lower glucose, improved HgbA1c levels, and a decrease in complications related to diabetes.

Blood Sugar & Weight Loss

Blood sugar levels play a crucial role in regulating metabolism and appetite.

When we consume carbohydrates, our bodies break them down into glucose, causing blood sugar levels to rise.

In response, the pancreas releases insulin to move glucose into cells for energy.

Man scanning a CGM with his smartphone
A CGM includes a sensor inserted under the skin.

Learn more about how different foods impact your blood sugar in this blog post – Naked Carbs: Dress Them Up For Better Health.

Ideal Blood Sugar Levels for Weight Loss

Below are the target blood sugar levels for achieving a healthier weight.

  • Fasting: 70-100 mg/dL (Upon waking, before eating)
  • Before meals: 80-130 mg/dL
  • 2 hours after eating: Less than 180 mg/dL
  • Before bedtime: 80-180 mg/dL

How Can Tracking Your Glucose Help You Lose Weight?

A CGM can help you get clear on the factors that affect your blood sugar levels.

One of the main factors that impact your blood sugars is the food you eat.

A CGM will help you get clear on how your diet is impacting your blood sugar levels.

Factors That Impact Glucose

  1. Food
  2. Stress
  3. Quality and quantity of sleep
  4. Hydration
  5. Physical activity

Benefits of a CGM for Weight Loss

  • Helps wearer identify “problem foods”
  • Increases mindfulness – a large component of behavior change
  • Allows users to monitor progress
  • Provides accountability
  • Increases insight into barriers to weight loss like stress and sleep
  • Tracks the positive effects of physical activity
Woman celebrating weight loss on a scale; arms raised in a "V"
A CGM may help you lose weight.

Reducing carbohydrates is an effective strategy for weight loss. Check out our shop to purchase our comprehensive Low Carb Eating Guide.

Is a CGM Right for You?

While it’s not a one-size-fits-all solution, the insights a CGM offers can be incredibly valuable for those seeking a personalized and data-driven approach to weight loss.

You can experiment with portion sizes, food combinations, and even exercise timing to see what works best for your unique body.

If you’re struggling to lose weight or simply want to optimize your metabolic health, a CGM might be worth exploring.

Talk to your doctor about whether a CGM could be a beneficial tool for your weight loss journey.

Woman scanning a continuous glucose monitor for weight loss
A CGM can offer valuable insights.

Interested in additional tools for weight loss? Check out this Age-Defying Dietitian blog post – “Nootropics for Weight Loss: Helpful or Harmful?“.

Takeaways on Using a CGM for Weight Loss

Whether you’re looking to lose a few pounds or make a significant lifestyle change, continuous glucose monitoring can be a valuable tool.

You can use a CGM for weight loss to make more informed decisions about your diet and lifestyle.

For optimal results, use a CGM for weight loss in combination with a healthy diet and regular exercise.

Woman holding out her larger pants showing off weight loss

Hungry for More?

Interested in more information on weight loss?

Check out the Anti-Aging Weight Loss section of the blog for more information!

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