Prediabetes
Can Prediabetes Go Away? How to Lower Your Risk
Written by Dr. Ajay V. Kaduskar, Diabetologist, Nagpur
MD (Medicine), PGDHSc (Diabetology), FEACD (The Netherlands)
Published · 4 min read
Quick answer
Yes, prediabetes can often go back to normal blood sugar levels, especially when caught early. Losing about 5 to 7 percent of body weight, doing about 150 minutes of moderate activity each week, eating fewer refined carbohydrates and sugary foods, sleeping well and managing stress can lower the risk of type 2 diabetes. Regular testing tracks progress.
Prediabetes means your blood sugar is higher than normal but not yet in the diabetes range. It is common and often silent. The encouraging news is that prediabetes can often return to normal, and many people prevent or delay type 2 diabetes through lifestyle changes.
Why does prediabetes happen?
Prediabetes usually develops because cells become less responsive to insulin, a state called insulin resistance. Excess weight, especially around the waist, inactivity, poor sleep, family history and age all contribute. In Indians, insulin resistance can develop at a lower body weight.
Which changes make the biggest difference?
Weight loss
Even modest weight loss improves insulin sensitivity. Studies show that losing about 5 to 7 percent of body weight can significantly reduce the chance of developing diabetes.
Physical activity
Brisk walking, cycling or swimming for about 150 minutes a week, spread over most days, helps muscles use glucose. Strength training two to three times a week adds benefit.
Healthier eating
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Reduce sugary drinks, sweets and refined flour products
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Choose whole grains, millets, pulses and vegetables
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Include protein at meals
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Watch portion sizes of rice and rotis
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Limit fried and processed foods
Sleep and stress
Poor sleep and chronic stress raise blood sugar. Aim for regular, adequate sleep and practical stress relief.
Stop smoking and limit alcohol
Both affect blood sugar and overall health.
How long does it take?
Some people see improvement in fasting sugar within weeks, while HbA1c usually reflects changes after about three months. Consistency over months matters more than quick fixes.
Can medicines help?
For some high-risk people, doctors may prescribe metformin alongside lifestyle changes. Medicines do not replace healthy habits.
Does prediabetes always become diabetes?
No. Without changes, many people progress over time, but lifestyle measures can prevent or delay this. Even if diabetes develops later, the habits you build will improve control.
How often should you test?
Usually at least once a year, or more often while making changes. Your doctor will guide timing based on your risk.
In short
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Prediabetes can often return to normal.
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Losing 5 to 7 percent of body weight lowers risk.
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Aim for 150 minutes of activity weekly.
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Cut refined carbohydrates and sugary drinks.
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Test regularly to track progress.
Prediabetes is a chance to change course before diabetes develops. Small, sustained steps can make a big difference. Dr. Ajay V. Kaduskar at Niramay Clinics in Nagpur helps patients build practical, personalised prevention plans.
When to seek urgent care
Seek urgent care for extreme thirst with vomiting, confusion, deep rapid breathing or unusual drowsiness, which can signal very high sugar.
Sources and further reading
Frequently asked questions
Yes, many people return to normal blood sugar levels with weight loss, regular exercise and healthier eating. Results vary, and continued healthy habits are needed to keep sugar levels in range.
Some changes appear within weeks, but HbA1c usually shows improvement after about three months. Most people need several months of consistent changes to return to the normal range.
Losing about 5 to 7 percent of body weight can lower diabetes risk significantly. For someone weighing 80 kg, that is about 4 to 6 kg. Your doctor can set a personal target.
Regular brisk walking helps a lot, especially combined with healthy eating and weight loss. Adding strength training further improves insulin sensitivity.
Most people start with lifestyle changes. Doctors may add metformin for some high-risk people. Discuss options with your doctor.
Related reading
- Full guide: prediabetes
- Prediabetes HbA1c: What the Number Means
- Prediabetes Diet: What to Eat in an Indian Diet
- Prediabetes and Weight Loss: How Much Helps?
- How Often to Test for Diabetes With Prediabetes
If you would like advice suited to your own reports and medicines, you can book an appointment or visit Niramay Clinics in Dhantoli, Nagpur.
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