Several studies have shown that home treatment for prediabetes is the most effective way to treat prediabetes and prevent the progression to type 2 diabetes.^{14, 6} Home treatment consists of:

• Controlling your weight.
• Eating a healthy diet.
• Exercising regularly.

Monitor your weight

Most people with prediabetes are overweight (body mass index [BMI] of 25 or greater). If you have a BMI of 25 or higher, losing just 5% to 10% of your body weight may help you prevent or delay type 2 diabetes.¹¹ A healthy weight helps your body use insulin properly. One recent study showed that losing weight improves insulin resistance in people with prediabetes. The degree of improvement is related to the amount of weight lost.¹²

For more information on determining your BMI, use the Interactive Tool: Is Your Weight Increasing Your Health Risks?

Eat a balanced diet

If you have prediabetes, you may be able to prevent or delay the disease by eating a balanced diet. Of the three major nutrients (carbohydrate, protein, and fat), carbohydrate has the greatest effect on blood sugar.

Limit fat in your diet. Eat foods low in saturated fat and high in soluble fiber. Talk to your doctor about developing a plan for healthy eating.

Planning meals to manage prediabetes often means looking at food in a new way. There are several easy ways to adapt your diet. A registered dietitian can help you make a meal plan that fits your lifestyle. For more information on one type of meal planning, see:

Diabetes: Using a plate format for eating.

Exercise regularly

Experts say to do either of these things for exercise:⁷

• Moderate activity for at least 2½ hours a week. One way to do this is to be active 30 minutes a day, at least 5 days a week. Moderate activity means things like brisk walking, brisk cycling, or ballroom dancing. But any activities-including daily chores-that raise your heart rate can be included. You notice your heart beating faster with this kind of activity.
• Vigorous activity for at least 1¼ hours a week. One way to do this is to be active 25 minutes a day, at least 3 days a week. Vigorous activity means things like jogging, cycling fast, or cross-country skiing. You breathe rapidly and your heart beats much faster with this kind of activity.

It's fine to be active in blocks of 10 minutes or more throughout your day and week. You can choose to do one or both types of activity.

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.

Exercise helps control your blood sugar by using glucose for energy during and after activity. Exercise helps your body respond better to insulin and lowers your risk of getting diabetes. It also helps you maintain a healthy weight; lower high cholesterol; raise high-density lipoprotein (HDL), or "good," cholesterol; and lower high blood pressure. These benefits also help prevent cardiovascular disease. You may lower your risk of getting diabetes even more by exercising for longer periods of time during each exercise session.