Final answer:
To reverse prediabetes, one should focus on regular exercise, weight loss, and a healthy diet. These lifestyle changes help improve insulin sensitivity and blood glucose levels, potentially reversing prediabetes or preventing the progression to type 2 diabetes.
Step-by-step explanation:
To reverse prediabetes in 3 months, it is essential to implement certain lifestyle changes. Prediabetes can progress to type 2 diabetes if not managed well, but can often be reversed through attentive self-care. Here are some strategies to consider:
- Exercise regularly: Aim to be active for at least 30 minutes, five days a week. Regular physical activity can help lower blood sugar levels, increase insulin sensitivity, and assist with weight loss.
- Lose weight: Even a modest weight loss of 7% of your total body weight can significantly reduce the risk of developing type 2 diabetes. Focus on reducing visceral fat, the fat stored around your waist, as it's particularly associated with insulin resistance.
- Eat a balanced diet: Consume a healthy diet rich in whole grains, fruits, vegetables, and lean proteins while limiting refined sugars and processed foods. A healthful diet helps manage blood sugar levels and supports overall well-being.
The combination of weight loss, physical activity, and dietary adjustments is a proven method for managing and reversing type 2 diabetes. These changes boost insulin function and help maintain normal blood glucose levels, potentially reducing or eliminating the need for medications or insulin injections.