you can prevent prediabetes, and prediabetes from becoming type 2 diabetes, through adopting a healthy lifestyle

Prediabetes is a powerful warning sign — but also a powerful opportunity. Many large studies show that with the right changes, most people can delay or prevent type 2 diabetes, and some can return their glucose levels to the normal range.

This article summarises the most effective prevention strategies, so you can focus your time and energy on the changes that make the biggest difference.

Why Prevention Matters

Without intervention, a significant proportion of people with prediabetes will develop type 2 diabetes over the next few years. However, lifestyle changes can reduce this risk by around 40–70% in many studies.

Prevention is often more effective, less stressful, and less expensive than dealing with complications later on.

Weight Loss and Waist Reduction

Even modest weight loss can make a big difference. Many diabetes prevention studies have used a target of just 5–7% of starting weight. For example, if you weigh 90 kg, this is around 4.5–6.3 kg.

Focus on:

Reducing portion sizes, especially of high-energy foods
Eating more vegetables and high-fibre foods
Cutting back on sugary drinks and frequent take-away meals

Measuring your waist is a simple way to track central fat loss and improvements in insulin resistance. You can check how your weight sits for your height using the BMI Tool.

Moving More (Even If You Hate Exercise)

You do not need to become a marathon runner. The goal is to sit less and move more. Aim for:

At least 150 minutes of moderate activity per week (e.g. brisk walking)
Strength or resistance exercises 2–3 times weekly
Breaking up long periods of sitting with short walks or stretches

Every bit helps — walking the dog, taking the stairs, doing housework energetically, or dancing in your living room all count.

A Prediabetes-Friendly Eating Pattern

There is no single “perfect” diet, but patterns that consistently help include:

Mostly whole, minimally processed foods
Plenty of vegetables and some fruit
Wholegrains instead of refined carbohydrates
Lean protein sources such as fish, poultry, legumes, or tofu
Healthy fats from olive oil, nuts, and seeds

You can explore more detail in: Prediabetes diet: what should I eat?

Sleep, Stress, and Smoking

Prevention isn’t only about food and exercise. Other powerful levers include:

Sleep – aim for regular, good-quality sleep most nights.
Stress management – build stress-relief habits such as walking, stretching, talking to friends, or mindfulness.
Smoking cessation – stopping smoking reduces cardiovascular risk and may improve insulin sensitivity.

If you suspect sleep apnoea (loud snoring, pauses in breathing, waking unrefreshed), discuss a sleep study with your doctor.

When Are Medications Used for Prevention?

Lifestyle change is always first-line, but some people may also benefit from medications. Metformin may be considered if you:

Are younger with very high risk
Have a strong family history of type 2 diabetes
Have increasing glucose levels despite lifestyle efforts
Had gestational diabetes in the past

Medication decisions should always be individualised and made with your doctor.

Putting It All Together

You don’t need to do everything at once. Prevention is about steady, sustainable change. Choose one or two actions to start this week, such as:

Walking for 10–15 minutes after dinner
Swapping one sugary drink each day for water
Adding an extra serve of vegetables to your main meal

Helpful supporting resources:

Take a Guided First Step

For a clear, structured plan to prevent progression to type 2 diabetes, join the free online session:

Reserve your seat in the Prediabetes & Insulin Resistance Masterclass →

To receive step-by-step prevention guides and reminders by email: Click here to get prediabetes prevention emails.

What can I do to prevent prediabetes? Can I prevent prediabetes from becoming type 2 diabetes?