Your chances of developing type 2 diabetes depend on a combination of risk factors. You have no control over some risk factors such as your age and family history. Fortunately, you can change lifestyle risk factors around eating, physical activity, and weight.

Make the following healthy lifestyle changes to help you delay or prevent type 2 diabetes:

  • Lose excess pounds and maintain a healthy weight. Shedding off 5 to 7 percent of your starting weight can prevent or delay type 2 diabetes. For example, if you weigh 200 pounds, aim to lose about 10 to 14 pounds.
  • Get at least 30 minutes of physical activity 5 days a week. If you have not been active, talk with your doctor about which activities are best. Start slowly to build up to your goal.
  • Eat a healthy diet. Eat smaller portions and choose foods with less fat. Drink water instead of sweetened beverages.
  • Eat foods high in fiber such as fruits, vegetables, beans, and nuts. Fiber helps improve blood sugar control, lowers your risk of heart disease, and promotes weight loss by helping you feel full.
  • Opt for foods made from whole grains, including various breads, pasta products and cereals. Whole grains may reduce your risk of diabetes and help maintain blood sugar levels.

Talk to your doctor to learn more about lifestyle changes that can help you manage your risk for type 2 diabetes.


Shop at Watsons for diabetes care essentials and other healthcare products.



https://www.niddk.nih.gov/health-information/diabetes/overview/risk-factors-type-2-diabetes. Accessed 6 October 2020

https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/in-depth/diabetes-prevention/art-20047639. Accessed 6 October 2020

https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-type-2-diabetes. Accessed 6 October 2020

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