You play a major role in managing
prediabetes and preventing it from turning into
type 2 diabetes.2, 5 You can do this by:
- Watching your weight.
- Making healthy food choices.
- Being active.
- Not smoking.
- Controlling blood pressure and cholesterol levels.
Losing 5% to 10% of
your body weight may help you prevent or at least delay type 2
diabetes.6 For example, if you weigh 200
pounds, losing 10 to 20 pounds can reduce your risk.
Losing weight can also lower insulin resistance. The more you lose, the
more you benefit, as long as you do it in a healthy way.2
Losing weight can
be hard, but you can do it. The easiest way to start is by cutting calories and
becoming more active. For help, see the topic
Weight Management and:
- Healthy Eating: Recognizing Your Hunger Signals.
- Healthy Eating: Getting Support When Changing Your Eating Habits.
- Fitness: Adding More Activity to Your Life.
Make healthy food
Planning meals to manage
prediabetes can often mean looking at food in a new way. There are several easy
ways to make healthy changes to the way you eat. One way to start is by eating
foods that are low in
saturated fat and high in
fiber. Or you might try cutting down on foods that are
high in calories but low in nutrition, such as soda.
registered dietitian can help you make a meal plan
that fits your lifestyle.
For help, see the
Healthy Eating and:
- Healthy Eating: Cutting Unhealthy Fats From Your Diet.
- Healthy Eating: Changing Your Eating Habits.
- Healthy Eating: Staying With Your Eating Plan.
The more active you are, the
more sugar (glucose) your body uses for energy. This keeps the sugar from
building up in your blood. Being active also:
- Helps your body respond better to
insulin and lowers your risk of getting type 2
- Helps you reach and stay at a healthy
weight and reduce belly fat.
high-density lipoprotein (HDL), or "good,"
high blood pressure.
Don't worry. You don't have to sign up for a gym
membership or train for a marathon to get the activity you need to manage
prediabetes. Even everyday activities can help.
Try to do
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.
Any type of activity helps,
- Walking, jogging, swimming, or
- Household work, such as vacuuming or gardening.
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.