Prediabetes is a condition in which your blood sugar levels are higher than normal but not yet high enough to be classified as type 2 diabetes.

It’s a warning sign that you are at increased risk of developing type 2 diabetes if you don’t make lifestyle changes. One of the most effective ways to manage prediabetes and reduce your risk of progressing to type 2 diabetes is through weight loss.

If you are overweight or obese, losing weight can significantly improve your blood sugar control. Even a modest weight loss of 5 to10% of your body weight can have a positive impact.

A study in the The Lancet Diabetes & Endocrinology found that a small weight loss of at least 5% of body weight puts prediabetes in remission and may protect against type 2 diabetes. In addition, it’s linked with better kidney and vascular function.

Here are some tips for weight loss for those with prediabetes:

• Eat at regular intervals (four to six hours apart) to prevent frequent snacking.
• Swap out sweetened drinks and fruit juice for low-calorie beverages including water, tea, or coffee.
• Brush your teeth after dinner as a signal that “the kitchen is closed.”
• Include foods high in protein with all meals and snacks. These are more satiating and help regulate appetite and blood sugar.
• Eat carbs in your meal last. This has been found to lower postprandial blood sugar in previous studies.
• Eat larger meals earlier in the day. Research suggests this improves blood sugar and may impact weight loss.
• Reduce overall sugar intake including candy, pastries, ice cream, and sweetened drinks.
• Stay active. Both cardio exercise and strength training improve insulin sensitivity.
• Walking just 15 minutes after meals reduces blood sugar.
• Include more vegetables, whole grains, beans, and whole fruit in your diet for adequate fiber.

Remember, management of prediabetes is a long-term commitment that takes time and patience. Even if you do not progress to type 2 diabetes, maintaining a healthy lifestyle is important to reducing risk of future health problems.

Working with a support group of healthcare professionals such as a doctor, dietitian, and exercise specialist, can provide you with guidance and support on your journey to managing prediabetes through weight loss and other lifestyle changes.