Prediabetes and losing weight

Prediabetes means blood glucose is higher than the usual range but has not reached the diagnostic range for type 2 diabetes. Extra body fat, especially around the abdomen, can make cells respond less effectively to insulin. This is called insulin resistance. Losing weight is not the only way to help, and body size does not determine your effort or worth. Even changes that seem modest may make daily habits easier and support metabolic health.

Some people have no symptoms. Excessive thirst or frequent urination should not be used to judge whether prediabetes is improving, because symptoms can have several causes.

Choose a routine you can repeat: fill meals with vegetables, beans, whole grains or other high-fibre foods, add a protein source, and keep sweet drinks and highly refined snacks occasional. Build movement into most days, such as brisk walking, strength exercises or active household tasks. Sleep and stress management also affect appetite and energy.

A clinician or nutrition counsellor can tailor portions and activity to your medicines, culture, schedule and health conditions. A weight management programme may provide structured support. Arrange diabetes screening as advised so progress is measured with glucose testing rather than weight alone.

Book a medical review if thirst, urination, tiredness or blurred vision is persistent, worsening or interfering with daily life. Seek urgent help for vomiting, severe weakness, confusion, difficulty staying awake or rapid breathing. If weight changes are unplanned, rapid, or accompanied by loss of appetite, arrange an assessment rather than starting a restrictive plan.

Ask which glucose tests you need, what pace of weight change is appropriate for you, and whether any medicine or condition could affect your weight. You can also ask for a referral to Nutrition Counselling or a Weight Management Programme.