Preventing Type 2 Diabetes

By Mirza M. Nusairee, MD

Crofton Medical Group

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Preventing Type 2 Diabetes

Set A Weight Loss Goal

If you are overweight, set a weight-loss goal that you can reach. Try to lose at least 5-10% of your current weight. For example, if you weigh 200 pounds, a 10-percent weight-loss goal means that you will try to lose 20 pounds.

Follow a Healthy Eating Plan For Weight Loss

Research shows that you can prevent or delay type 2 diabetes by losing weight by following a reduced-calorie eating plan and being more active each day.

Move More

Find ways to be active every day. Start slowly and add more activity until you get to at least 30 minutes of physical activity, like a brisk walk, 5 days a week.

Track Your Progress

Keep track of your progress to help you reach your goals. Use your phone, a printed log, online tracker, app, or other device to record your weight, what you eat and drink, and how long you are active.

Talk With Your Health Care Team

Ask your health care team about steps you can take to prevent type 2 diabetes. Learn about other ways to help reach your goal, such as taking the medicine metformin. Also, ask if your health insurance covers services for weight loss or physical activity.

Get Support For Changing Your Lifestyle

It's not easy to make and stick to lifelong changes in what you eat and how often you are active. Get your friends and family involved by asking them to support your changes. You can also join a diabetes prevention program to meet other people who are making similar changes.

*Information obtained from the National Institute of Diabetes and Digestive and Kidney Diseases