Prediabetes is a warning sign that you
are at risk for
type 2 diabetes. But you can make the healthy changes
needed to prevent it.
Losing weight, getting active, and eating
better are all important changes you can make for your
health. These are the best things you can do to prevent prediabetes
or to stop it from turning into type 2 diabetes. Three steps can help you get
Did You Know?
Under the Affordable Care Act, many health insurance plans will cover preventive care services, including screening tests for type 2 diabetes, at no cost to you. Learn more.
1. Know your reason. Before you
set a goal, think about why you want to make a change. If your reason comes
from you—and not from someone else—it will be easier for you to make a healthy
change for good.
Maybe you want to avoid the hassles that come
with type 2 diabetes, such as taking insulin or testing blood sugar. Or maybe
you are worried about the health problems diabetes brings. You might simply
want to enjoy your life and have more energy. Your reason for wanting to change
2. Set long-term and short-term goals. Start by setting a big, or long-term, goal. Maybe you want to lose 10%
of your body weight to reduce your risk of type 2 diabetes. If you weigh 200
pounds, that means losing 20 pounds. Break down your big goal into smaller,
short-term goals. These are the steps you'll take to reach your big goal.
Do what works best for you. It's important to set goals you can
reach. For example:
Week 1: Set a goal to walk for 15 minutes, 5 days
Week 2: Continue to walk for 15 minutes, 5 days a week. And
this week, when you reach for a snack, make it carrots or celery sticks instead
of potato chips or crackers.
Week 3: Keep up your walking program
and eating healthy snacks. Gradually increase walking to 30 minutes for at least 5 days each week. Pay attention to your hunger levels when you eat
meals. Stop eating when you feel full.
3. Prepare for slip-ups and barriers. Plan for setbacks. Use a
personal action plan(What is a PDF document?) to write down your goals, any
possible barriers, and your ideas for getting past them. By thinking about
these barriers now, you can plan ahead for how to deal with them if they