Schedule a follow-up with your clinician to confirm results (A1C, fasting glucose, possibly an oral glucose tolerance test)
Aim for 5–10% weight loss if you are above your ideal weight
Follow a Mediterranean-style eating pattern
Build meals around non-starchy vegetables (half the plate)
Choose high-fiber carbohydrates (beans, lentils, intact whole grains, vegetables, fruit)
Limit refined carbs (white bread, pastries, sugary cereals) and sugary drinks
Reduce added sugars (check labels for sugar, syrups, honey, fruit juice)
Choose lean proteins (fish, poultry, tofu, eggs, legumes)
Use healthy fats in moderation (olive oil, nuts, seeds, avocado)
Keep portion sizes consistent for starches and sweets
Prefer water, unsweetened tea/coffee, or calorie-free beverages
Target at least 150 minutes/week of moderate aerobic activity (or 75 minutes/week vigorous)
Include resistance training 2–3 days/week (all major muscle groups)
Break up long sitting periods with light movement every 30–60 minutes
Aim for 7,000–10,000 steps/day if feasible
Sleep 7–9 hours/night
Manage stress with regular practices (walking, yoga, mindfulness, breathing exercises)
Avoid smoking and limit alcohol (if you drink, keep it moderate)
Track progress with repeat labs as advised (commonly A1C every 3–6 months)
Consider a structured program (diabetes prevention program or similar)
Ask your clinician about medication options if lifestyle changes aren’t enough (e.g., metformin in some cases)
Monitor blood glucose only if your clinician recommends it
Set specific weekly goals for diet, activity, and weight change