To keep pre-diabetes from becoming full-blown diabetes, increase exercise, lose weight, get checkups every three to six months, establish regular sleep habits and improve your nutrition, recommends WebMD. At this point in the condition, there is still have enough time to slow down the arrival of diabetes or to avoid it altogether.
Get at least 30 minutes of exercise at least four or five days per week. Build intensity as you are able, but start with a brisk walk and fight stiffness by stretching during leisure time. This gives your body signals that activity levels are about to increase, according to WebMD.
Pre-diabetics who are overweight might not need as much weight loss as they think to experience a significant difference. People who drop between 5 and 7 percent of their body weight after a pre-diabetic diagnosis can reduce their chances of developing type 2 diabetes by 58 percent, reports WebMD.
Frequent trips to the doctor can provide feedback about your progress. If you're not making changes as quickly as you need to, your doctor can give additional motivation and advice for getting out of the pre-diabetic range, states WebMD. Eating at least three servings of green beans, carrots, broccoli and other low-starch vegetables; adding more fiber to your diet; and getting between one and three servings of fruit each day helps with pre-diabetes as well. Eating brown rice instead of white rice, skim milk rather than whole milk, and low-fat salad dressing instead of the regular variety, are all ways to improve your diet.