1) Reduce your risk

Decreasing your risk of developing type 2 diabetes involves making lifestyles changes. Eating healthy, moving more, and losing weight if you live with overweight or obesity are the most effective things you can do to reduce your risk of developing type 2 diabetes.

Even if you’ve already been told that you have prediabetes or that you have a high risk of developing type 2 diabetes, you can still make changes that can delay or prevent type 2 diabetes.

2) A healthy eating plan

Diet is the most important part of lifestyle change. Small changes can make a big difference and help you take those first few steps to reduce your risk of developing type 2 diabetes

A good first step is to include more vegetables, more plant-based protein such as beans and lentils, whole grains, dairy, lean meat, oily fish, nuts and healthy oils such as olive oil. You can also reduce consumption of highly processed foods, refined grains such as white bread, sugary food and sugary drinks.

3) Movement and exercise

Movement and exercise can also help you prevent diabetes. Just a little extra activity each day can go a long way.

Start with limiting the amount of time spent sitting. Interrupt your sitting time by standing up and moving around briefly every 20 to 30 minutes.

Another goal could be to get at least 150 minutes of aerobic exercise per week (like walking, bicycling or jogging). Smaller amounts of activity can still have healthy benefits.

4) Weight management

If you have pre-diabetes, an eating and exercise plan that helps with weight management can help to delay or prevent type 2 diabetes. Research shows that if you live with obesity, losing just 5% of your initial body weight can prevent type 2 diabetes from developing. Speak to your healthcare provider about a plan that can work for you.

Start by changing one thing at a time and try to set realistic goals. Too many changes can be overwhelming, small changes can build lasting habits over time.