by Caitlin H,
Mar 13, 2023
Leaving your annual physical with a prediabetes diagnosis is one of the most challenging things you may encounter. It’s a disease that the Centers for Disease Control and Prevention (CDC) estimates affects more than 96 million adults in the U.S.
Prediabetes means your blood sugar levels are higher than normal, which can feel scary. Thankfully, a prediabetes diagnosis may be a blessing in disguise. That’s because it’s the predecessor to type 2 diabetes, and knowing that you have it allows you to make new, healthier choices that can reverse the condition and bring your blood sugar back to normal levels.
We rounded up five evidence-based lifestyle changes you can make to reverse prediabetes and regain control of your health once and for all.
1) Educate Yourself
There’s a good chance you don’t have many symptoms indicating that you have prediabetes. Knowing you have it is step number one to bringing your blood sugar levels back in check. You should ask your doctor for follow-up appointments to test your HgbA1c levels (and cholesterol levels while you’re at it!) and monitor your results closely. You can also take steps to find a specialist and work with a nutritionist to explain the results and help you create an action plan.
2) Fiber Up Your Diet
Fiber is essential to any diet because it improves your digestive health and helps control blood sugar levels. It also may help you with weight management. Doctors advise female adults aged 50 and under to eat 25 grams of fiber and male adults aged 50 and under to eat 38 grams daily. Search the grocery store for foods high in fiber and make sure you’re enjoying them throughout the day.
3) Slowly Opt Out of Added Sugar
High-sugar foods are a likely culprit of what brought you to this point in the first place. Completely eliminating them from your diet is best, but you’re also more likely to stick with it if you work on getting rid of a few at a time. Work on finding replacements for your nightly snack of cookies with a better-for-you sweet, like a handful of dark chocolate chips and almonds. Replace soda with carbonated, flavored water. And opt for a nutritious breakfast like oatmeal or yogurt and fruit instead of a bowl of sugar-laden cereal. You’ll set yourself up for long-time success by making slight adjustments to your typical meals rather than opting not to eat them at all.
4) Create an Exercise Plan
Exercise is a critical part of taking control of your health. You don’t have to become a fitness guru or sweat it out at the gym day in and day out to realize the numerous benefits of exercising. Instead, create a plan that involves doing something you enjoy 3-5 days a week. That can include things as simple as walking or riding a bike to more intense activities like playing a sport or signing up for a fitness class. No matter what you choose, doing an activity every week will go a long way toward controlling your blood sugar levels.
5) Find a Weight Loss Program
Experts say losing even a little bit of weight (5-10% of your body fat) can lower blood sugar levels and help reverse prediabetes. There are lots of pills and empty promises claiming to promote weight loss. Still, the best way to ensure success is to find a weight loss program focusing on proper and balanced nutrition, smaller portions, and lower sugar and sodium levels. Do your research and find a program that works for you. If convenience is important, Diet-to-Go is an excellent option. We deliver chef-crafted, delicious, portion-controlled meals directly to your door anywhere in the continental U.S. We take the thinking out of healthy eating and have several meal plans catering to your taste and diet preferences.
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Author: Caitlin H
Diet-to-Go Community Manager
Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.
