Start with one risk score
Prediabetes often has no symptoms. If you know your fasting glucose, HbA1c or waist-to-height ratio, you have a starting line. The goal is not a diagnosis — it's a trajectory. Fasting glucose 100–125 mg/dL or HbA1c 5.7–6.4% means the window is open for change.
Day 1–2: Anchor breakfast
Replace refined breakfast carbs with 30g of protein and at least 8g of fibre. Examples: eggs with vegetables, Greek yogurt with chia and berries, or tofu scramble. A protein-forward breakfast lowers glucose and hunger for the rest of the day.
Day 3–4: Move after meals
A 10–15 minute walk after eating may lower the after-meal glucose rise for some people and contributes to weekly activity. Use your care plan if medicine or health conditions affect exercise safety.
Day 5–6: Rethink your plate
Try the fibre-first order: vegetables, then protein and fat, then starches. Add one extra vegetable serving and swap a sugary drink for an unsweetened option. These changes may improve meal balance; measured response varies.
Day 7: Sleep and repeat
Short sleep raises insulin resistance and appetite. Aim for 7–8 hours. Then pick the two habits from the week that felt easiest and repeat them for the next four weeks. Consistency beats intensity.