Can These 4 Steps Reverse Your Prediabetes?

A prediabetes diagnosis can sound scary — but it’s actually a warning sign you can do something about.

With the right changes, it’s often possible to reverse prediabetes and prevent type 2 diabetes altogether.

So what makes the biggest difference? We asked an expert for the most effective steps to take now.

1. Start with knowledge

The first step is understanding what prediabetes means and how your daily choices affect your blood sugar.

“Knowledge is power,” says Egils Bogdanovics, MD, endocrinologist with Hartford HealthCare Medical Group. “When you understand your prediabetes diagnosis, you’re empowered to make changes to your diet, increase activity and know when medication may help.”

Ways to build your knowledge:

• Ask your primary care provider to explain your blood sugar results and goals.
• Consider a diabetes prevention or nutrition education program.
• Stick to trusted sources, like your healthcare system or the CDC, when reading online.

> Related: 3 Ways Your Primary Care Provider Keeps You Healthy

2. Make lifestyle changes

Lifestyle changes are the foundation of reversing prediabetes — and they don’t have to happen overnight. Healthy eating and regular movement are proven to stabilize blood sugar and even restore your body’s insulin response.

The goal: lose about 7% of your body weight and get at least 150 minutes of movement each week. That might sound like a lot, but it can start small:

• Swap soda or juice for water or sparkling water.
• Fill half your plate with vegetables.
• Choose whole grains, like brown rice or oats, instead of white bread or pasta.
• Aim for 30 minutes a day of walking, biking, dancing or swimming.

3. Focus on small wins

You don’t need to completely overhaul your life to make a difference. In fact, steady, sustainable progress works best.

“Even a modest weight loss can significantly reduce the risk of prediabetes progressing to diabetes,” says Dr. Bogdanovics. For someone who weighs 200 pounds, that’s just 14 pounds — or about one to two pounds a month over half a year.

The key is consistency, not perfection. Focus on small wins — choosing fruit over chips, taking the stairs, getting an extra hour of sleep. Each one adds up to better health and a stronger metabolism.

> Related: What Is the Best Diet for Diabetes? 

4. Ask your doctor about medication

For many people, lifestyle changes are enough. But if you’ve made healthy adjustments and your blood sugar is still high, medication can help bridge the gap.

Metformin is often the first medication used to lower blood sugar and improve insulin sensitivity. In somecases, newer medications designed for weight loss can also reduce the risk of developing type 2 diabetes by more than half in people with obesity.

Your provider can help decide what’s best for you — and whether medication should be a short-term tool or part of your longer-term plan.

> Related: 7 Early Signs of Prediabetes You Don’t Want to Ignore

Take charge of your health

Prediabetes isn’t a life sentence — it’s a wake-up call with a powerful opportunity for change.

By learning about your condition, making manageable lifestyle shifts and partnering with your healthcare team, you can lower your blood sugar and protect your long-term health.

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