Your treatment for
prediabetes will focus on losing weight, eating healthy foods,
and getting active. This is your chance to reverse prediabetes so it doesn't
type 2 diabetes. Doing these things will also help you
avoid other health problems, such as
heart disease and
stroke, that are linked to diabetes.
You may also need to take diabetes medicine
along with doing these things.
Watch your weight
Most people who have prediabetes are overweight and have a
body mass index (BMI) of 25 or
higher. To find out your BMI, use the
Interactive Tool: Is Your BMI Increasing Your Health Risks?
If you have a BMI of 25 or higher, try to lose
5% to 10% of your body weight. For example, if you weigh 200
pounds, aim to lose 10 to 20 pounds.
A healthy weight helps your body use
insulin the way it should. Losing weight can also lower insulin resistance in people who have prediabetes.
The more you lose, the more you benefit, as long as you do it in a
you do it is up to you. One way to start is by making healthy eating changes
that you can keep doing over time. Try reducing the number of calories you eat
and drink and adding more activity to your day. For help, see the topic
One Man's Story:
Jerry signed up for a
weight-loss program and started a daily food diary to track what and when he
ate. He added walks around the neighborhood and visits to the gym to his
routine. In 7 months, he dropped 25 pounds—about 10% of his body weight.
"It hasn't been easy. I've had some ups and downs, especially over
the holidays. Hey, I love to eat. Sometimes it's hard to stay
focused. But tracking what, when, and why I eat helps me to eat less."—Jerry
Read more about Jerry.
Make healthy food choices
Eating a balanced diet is one of the best things you can do for
yourself and for your health. Try to:
- Limit the amount of unhealthy fat you eat, such as
saturated fat, trans fat, and cholesterol.
- Cut calories.
- Limit sweets.
For help, see the topic
- Healthy Eating: Starting a Plan for Change
- Healthy Eating: Cutting Unhealthy Fats From Your Diet
- Diabetes: Using a Plate Format to Plan Meals
active you are, the more sugar (glucose) your body uses for energy. This keeps
the sugar from building up in your blood. Exercise can also improve insulin resistance.
moderate activity at least 2½ hours a week. Or try to
vigorous activity at least 1¼ hours a week. It's fine
to be active in blocks of 10 minutes or more throughout your day and week.
Moderate activity is safe for most people, but it's
always a good idea to talk to your doctor before you start an exercise program.
For more help, see the topic
- Quick Tips: Getting Active At Home
- Fitness: Adding More Activity to Your Life
- Fitness: Walking for Wellness
One Woman's Story:
Linda works full-time,
has three young children, and has zero time for the gym. So when she learned
she had prediabetes, she had to find creative ways to fit activity into her
day. For example, after dinner she turns up the stereo and does
dance moves while washing dishes, putting food away, and cleaning the
"It takes about a half-hour and is a great workout. My
kids get a big kick out of it too."—Linda
Read more about Linda.