Tips to Reverse Prediabetes

Reverse Prediabetes

Getting diagnosed with prediabetes can be scary, but with some simple lifestyle changes, you can change the outcome. See how you can form healthier habits and prevent or delay type 2 diabetes.

Manage Weight

Losing a small amount of weight (10-15 pounds for a 200-pound person) can help lower your risk for type 2 diabetes.
A combination of more physical activity, healthier foods, and weight management can help you reverse prediabetes.
Use a food diary to be more mindful of what you eat and how it affects your health.
Make it a team effort! Lean on friends, coworkers, and family members for personal support.

Get Active

Try taking the stairs instead of the elevator.
Small amounts of movement can add up to the recommended 2.5 hours of activity every week.

Life can get busy. Create a schedule to fit physical activity into your week.

Turn errands into exercise. Try parking farther away from the grocery store. Or making short trips by foot if you work or live in a walkable area. Small steps can lead to big changes.

Eat Healthier

Roast, broil, steam, or bake. Avoid frying.
Low-fat doesn’t have to mean low-flavor. Spice it up with herbs and spices.
Reading food labels can help you make healthy food decisions at every meal.
Add more veggies or salads to your meals to help you feel fuller longer.

Quit Smoking

Make a list of all the reasons to quit smoking.
Talk with your doctor about treatments or programs that can help you quit smoking for good.
Try quitting with a friend. Having the support of someone who understands can make a big difference.