Managing Your Weight for Diabetes Prevention

According to the Centers for Disease Control and Prevention, over 88 million adults in the United States have pre-diabetes, and the majority of them are overweight or obese. This highlights the importance of weight management in preventing pre-diabetes and ultimately type 2 diabetes.

Body mass index (BMI) is a measure of body fat based on height and weight. A BMI of 25 or higher is considered overweight, while a BMI of 30 or higher is considered obese. Having a BMI in these ranges increases your risk of developing pre-diabetes and type 2 diabetes.

One of the most effective ways to manage your weight is through regular exercise. Physical activity helps to burn calories and improve insulin sensitivity, which is how well your body responds to insulin. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. This can include activities such as brisk walking, cycling, swimming, or strength training.

Healthy eating is also crucial for weight management and diabetes prevention. Focus on eating a balanced diet that includes plenty of fruits, vegetables, whole grains, lean protein, and healthy fats. Limit your intake of processed and high-calorie foods, sugary drinks, and alcohol. Be mindful of portion sizes, and try to eat slowly and mindfully to help prevent overeating.

Other lifestyle factors that can help with weight management include getting enough sleep, managing stress, and avoiding smoking. These habits can also improve overall health and reduce the risk of chronic diseases such as heart disease and cancer.

If you are concerned about your weight or risk of developing pre-diabetes, talk to your healthcare provider. They can help you develop a personalized plan for weight management and diabetes prevention. Additionally, there are many resources available online, such as the MetLife 360Health app, which includes a BMI calculator and exercise tips.

In conclusion, managing your weight is an important step in preventing pre-diabetes and type 2 diabetes. Regular exercise, healthy eating, and other lifestyle habits can help you maintain a healthy weight and reduce your risk of developing these conditions. By taking action now, you can improve your overall health and well-being for years to come.