PreventionEvidence-basedLesson 15 of 32

Preventing type 2 diabetes

Landmark trials showed lifestyle change outperformed medication at preventing progression.

5 min+25 XP

Prediabetes is a fork in the road

A fasting glucose of 100–125 mg/dL or HbA1c of 5.7–6.4% means prediabetes. Without change, many progress to type 2 diabetes within a few years — but progression is not inevitable.

What the evidence shows

The Diabetes Prevention Program found that modest weight loss plus 150 minutes of weekly activity reduced progression by 58% — substantially better than metformin's 31% in the same trial.

The five levers

Lose 5–7% of body weight, move 150 minutes a week, add resistance training, prioritise fibre and protein over refined carbohydrate, and protect your sleep. Together they change the trajectory.

Key takeaways

Prediabetes is reversible for most people.
Lifestyle change cut progression by 58% in the DPP trial.
5–7% weight loss plus 150 weekly active minutes is the target.

Check your understanding

2 questions · answer to earn XP

1. In the Diabetes Prevention Program, lifestyle change reduced progression to diabetes by roughly how much?

2. Which HbA1c range indicates prediabetes?

Evidence & sources

This lesson reflects guidance from recognised health bodies and peer-reviewed research.

For education purposes only — not intended to diagnose, treat or replace medical advice.