Pre-Diabetes: How to Lose Weight

Pre-diabetes often serves as a precursor to developing Type 2 diabetes. The condition manifests itself as high blood glucose levels; however, it is not high enough to be classified as diabetes. The American Diabetes Association states that there are 57 million people in the United States with pre-diabetes. Left unchecked, pre-diabetics are susceptible to heart and circulatory problems. According to a study published by the National Diabetes Information Clearinghouse, a person diagnosed as a pre-diabetic who loses 5 to 7 percent of his body weight and makes lifestyle changes reduces his risks of getting Type 2 diabetes.

Instructions

1

See a doctor before starting a weight loss program. You doctor will want to make your body is functioning properly, checking your blood pressure, kidney functions, heart, liver, eyes and blood glucose levels. He may provide you with a blood-glucose meter and show you how to use it when you get home. In addition, ask your doctor about dietitians, dietary suggestions and exercise. You may have to make monthly visits so that he can measure your weight loss and your blood glucose levels.

2

Change your diet. Trade in fried foods for broiled and baked lean chicken, fish and beef. Eat a diet rich in fruits and vegetables, making it a point to pick a variety of colors. Pick non-starchy vegetables like leafy greens, spinach and carrots and eat whole grain breads instead of processed flour. Reduce your intake of high-calorie desserts and eat only non-fat dairy products. The American Diabetes Association suggests eating fish at least three times a week and watching your portion sizes. See a dietitian who specializes in diabetic patients to help you come up with an eating plan. The dietitian will likely suggest writing down your eating habits.

3

Perform aerobics exercise. Aerobic exercise increases your heart rate, work heart muscles and raises your breathing rate. Try getting at least 30 minutes five times a week, depending on your fitness level. If you've never exercised before or are extremely overweight, start with walking, low-impact aerobics, biking or water aerobics. Try adding aerobic activities to your daily life, such as taking the stairs at work.

4

Add strength training and flexibility workouts. Strength-training exercises build strong bones and muscles. They also make it easier to carry grocery or your children. Start with 2 lb. weights and work your way up to heavier weights. Work out at least 30 minutes three times a week. Take circuit classes that add cardio and strength training. Schedule sessions with a personal trainer if you feel you need help with your technique. Flexibility and stretching reduces your body's vulnerability to injury. Stretch before and after your workout and do flexibility activities like Pilates at least twice a week. Check your blood glucose levels 30 minutes before and after exercise.

5

Drink plenty of water. You want to avoid dehydration and dizziness throughout the day and when exercising. Make sure to drink a glass of water before exercising.