3 Simple Steps to Stop Prediabetes in Its Tracks

Prediabetes: The Wake-Up Call You Can Reverse

Did you know that more than 1 in 3 adults have prediabetes — and most don’t even know it?

Prediabetes happens when your blood sugar levels are higher than normal, but not quite high enough to be diagnosed as type 2 diabetes. You might feel perfectly fine, but beneath the surface, your body is signaling for help. The good news? You can absolutely turn things around.

What Exactly Is Prediabetes?

Prediabetes is your body’s early warning system. It’s a sign that your cells are starting to resist insulin — the hormone that helps your body use sugar for energy.Without changes, prediabetes can progress to type 2 diabetes, which increases your risk for heart disease, stroke, and other serious complications.

You’re at higher risk if you:

• Are overweight

• Are over 45 years old

• Don’t get much physical activity

• Have a family history of diabetes

But here’s the empowering part — small, consistent changes can make a huge impact.

Step 1: Lose a Little, Gain a Lot

You don’t need to drop a ton of weight to see results. Research shows that losing just 7% of your body weight can dramatically lower your risk.That’s about 14 pounds for someone who weighs 200.

Start simple:

• Keep track of your meals and snacks

• Choose real, unprocessed foods

• Watch portion sizes

• Limit sugary drinks
  

Even small wins add up fast.

Step 2: Move More, Feel Better

Exercise doesn’t have to mean running marathons or joining a gym. A brisk 30-minute walk five times a week works wonders.Better yet, grab a friend and make it fun — accountability keeps you consistent.

Mix it up for the best results:

• Aerobic exercise (walking, dancing, swimming) burns calories and strengthens your heart.

• Strength training (weights, pushups, resistance bands) builds muscle, which helps control blood sugar.

  
  

Your goal? Find movement you enjoy — and do it often.

Step 3: Prioritize Your Sleep

Sleep is your body’s reset button. Getting 7–8 hours of quality sleep helps regulate blood sugar and appetite.If you’re struggling to sleep, try these tips:

• Avoid caffeine and alcohol late in the day

• Stick to a consistent sleep schedule

• Create a relaxing bedtime routine — no screens, no stress
  

Good rest = better health.

Take Charge of Your Health

Prediabetes doesn’t have to turn into diabetes — and you don’t have to do it alone. With small, steady lifestyle changes, you can reclaim your energy, confidence, and long-term health.

Ready to make a change that actually lasts?

Sign up for my free 2-week online group training at christinethehealthcoach.com.

You’ll get 1:1 fitness guidance, nutrition - real support and a community that keeps you accountable — because small steps lead to big results. Your Health Coach, Christine!