{"id":3751,"date":"2023-11-15T14:34:21","date_gmt":"2023-11-15T03:34:21","guid":{"rendered":"https:\/\/lifeprogram.org.au\/?p=3751"},"modified":"2024-02-15T09:57:43","modified_gmt":"2024-02-14T22:57:43","slug":"prediabetesweightlosstips","status":"publish","type":"post","link":"https:\/\/lifeprogram.org.au\/health-hub\/prediabetesweightlosstips\/","title":{"rendered":"Pre-diabetes weight loss: tips and strategies for managing blood glucose"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Pre-diabetes occurs when the body stops processing blood glucose properly. As its name suggests, it can be regarded as a precursor to diabetes: people with the condition have an increased risk of developing type 2 diabetes (and cardiovascular disease, too).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, the good news is that adopting sustainable healthy habits can, in many cases, help to prevent or delay the onset of type 2 diabetes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we\u2019ll focus on <\/span><a href=\"https:\/\/lifeprogram.org.au\/health-hub\/how-to-manage-pre-diabetes\/\"><span style=\"font-weight: 400;\">the habits that are helpful in managing weight to prevent diabetes<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2><b>Understanding pre-diabetes<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Glucose is the body\u2019s main source of energy. <\/span><span style=\"font-weight: 400;\">When we eat or drink, it enters our bloodstream, causing the pancreas to release t<\/span><span style=\"font-weight: 400;\">he hormone insulin, which regulates the amount of glucose in the blood. If enough insulin isn\u2019t produced or our cells don\u2019t react well to it, the amount of glucose in the blood can rise to the level that is described as pre-diabetes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are several tests available to confirm pre-diabetes:\u00a0\u00a0\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A fasting blood glucose test (FBGT): a blood sample is taken to show the level of glucose in your blood. This is done as a fasting blood test (after 8\u201310 hours of not eating and only drinking water).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glucose tolerance test (GTT): If your fasting blood glucose test is high, your GP may arrange for you to have a GTT. This test looks at both a fasting reading and then at a one- and two-hour reading, after a glucose drink, to see your body\u2019s response. This will take up to three hours.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hba1c: This non-fasting test can be taken at any time. It shows the average of your blood glucose level over a period of three months.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A person may be diagnosed with pre-diabetes if their:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">fasting blood glucose levels are between 6.1 and 6.9 mmol\/L and;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">are less than 11.1 mmol\/L for the glucose tolerance test.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Early detection of pre-diabetes presents the opportunity to adopt the healthy habits that can delay or prevent the onset of type 2 diabetes. It\u2019s important to act quickly\u2014the sooner you start, the sooner your risk level will decrease. Studies have shown that diabetic complications such as retinopathy and cardiovascular disease can already be present or developing before a diagnosis of diabetes is made. Early detection and treatment of pre-diabetes can be of great benefit in such cases.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Pre-diabetes has the same risk factors as type 2 diabetes. Some of these can be changed (are modifiable) while others cannot (are non-modifiable).<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><i><span style=\"font-weight: 400;\">Modifiable risk factors include<\/span><\/i><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">having excess body fat\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">having a larger waist measurement (greater than 80 cm for women and 94 cm for men)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">being physically inactive<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">having high levels of triglycerides (a type of fat in your blood) and low levels of HDL-C (the \u2018good\u2019 kind of cholesterol)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">having high blood pressure<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">smoking.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Non-modifiable risk factors include<\/span><\/i><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">having a close relative such as a parent or brother\/sister with type 2 diabetes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">having an ethnic background of Aboriginal and Torres Strait Islander, Pacific Islander, Asian (e.g. Chinese), South Asian (e.g. from India, Pakistan or Sri Lanka), Middle-Eastern or North African<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">age\u2013although diabetes can develop at any age, the risk of this happening increases after the age of 35<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">having Polycystic Ovarian Syndrome (PCOS)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">having had diabetes in pregnancy (gestational diabetes) or given birth to a big baby (more than 4.5 kg).<\/span><\/li>\n<\/ul>\n<h2><b>Treatment of pre-diabetes\u2014reaching and maintaining a healthy weight<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Managing weight to help prevent or delay diabetes can be achieved through following a healthy diet and being physically active.<\/span><\/p>\n<h3><b>Following a healthy diet<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">The goal is to eat nutritious foods, such as those that are high in fibre, polyunsaturated and monounsaturated fats and protein.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The<\/span><a href=\"https:\/\/www.eatforhealth.gov.au\/guidelines\/about-australian-dietary-guidelines\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">Australian Dietary Guidelines<\/span><\/a><span style=\"font-weight: 400;\"> and the<\/span><a href=\"https:\/\/www.eatforhealth.gov.au\/guidelines\/australian-guide-healthy-eating\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">Australian Guide to Healthy Eating<\/span><\/a><span style=\"font-weight: 400;\"> provide information and advice about what a healthy diet is.<\/span> <span style=\"font-weight: 400;\">The Guidelines recommend enjoying a wide variety of foods from the following five groups every day.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruits<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grains\u2014includes foods made from wheat, rice, oats, cornmeal, barley or other cereal grains. Examples include bread, pasta, porridge and cereals.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein\u2014includes lean meat, poultry, seafood, beans and peas, eggs, nuts and seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dairy\u2014includes low-fat milk, yoghurt, cheese and fortified soy milk.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Drinking plenty of water is also beneficial.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Australian Guide to Healthy Eating shows the ideal proportions of the five food groups.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s beneficial for people who are living with pre-diabetes to eat a wide range of foods from these groups that are high in fibre and low in the glycaemic index (GI). The glycaemic index shows how quickly the carbohydrates in a food are broken down and absorbed into the bloodstream. Foods with a high GI cause a rapid rise in blood glucose levels; foods with a low GI result in a slower, steadier rise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Foods that are high in fibre can also help regulate blood glucose levels by slowing down the absorption of glucose into the bloodstream.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Foods that are both low GI and high in fibre include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">almonds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">apples<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">barley<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">black beans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">broccoli<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">carrots<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">chia seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">chickpeas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">kidney beans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">lentils<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">oats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">oranges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">pears<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">quinoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">spinach<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">sweet potatoes.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Even with nutritious food, keeping an eye on portion control is important. Eating smaller, more frequent meals can also help prevent blood glucose spikes or drops.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are certain foods that people with pre-diabetes should eat less often.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><a href=\"https:\/\/lifeprogram.org.au\/health-hub\/pre-diabetes-diet\/\"><span style=\"font-weight: 400;\">These include<\/span><\/a><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">sugary drinks such as fruit juice and sports drinks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">biscuits, cakes and pies<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">processed snacks such as chips and crackers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">white bread, white rice and white pasta<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">foods containing trans fats such as frozen pizza and commercially fried food.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you drink alcohol, it\u2019s helpful to reduce the amount.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<h3><b>Being physically active<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Exercise can be very beneficial for people with pre-diabetes. It can decrease insulin resistance, reduce blood glucose levels and enhance joint and muscle movement. It can also help with weight management, lower blood pressure and reduce the risk of heart disease. Additionally, exercise promotes improved mental health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The <\/span><a href=\"https:\/\/www.health.gov.au\/health-topics\/physical-activity-and-exercise\/physical-activity-and-exercise-guidelines-for-all-australians\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Australian Government guidelines<\/span><\/a><span style=\"font-weight: 400;\"> recommend that adults do <\/span><span style=\"font-weight: 400;\">at least 30 minutes of moderate intensity physical activity most days. Moderate intensity exercise is any activity that causes your heart to beat faster and makes you breathe harder. Examples are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">cycling<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">brisk walking<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">gardening<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">mowing the lawn.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As an alternative, you could do three short bursts of 10\u201315 minutes of activity.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Resistance training also supports weight management. Resistance training is any activity that makes your muscles work harder than usual, increasing their strength, size, power and endurance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Resistance training can bring the following health benefits:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">improved stamina<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">improved flexibility and balance<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">bone growth<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">reduced symptoms of depression and anxiety<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">improved sleep.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It\u2019s not hard to incorporate exercise into your daily life. Tips for doing so include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">plan when you\u2019re going to exercise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">do forms of exercise that you enjoy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">have a positive attitude: any increase in the amount of physical exercise that you do is helpful.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Don\u2019t forget to speak to your doctor before starting any new type of physical activity.\u00a0If you\u2019re not used to doing exercise, start gently.\u00a0<\/span><\/p>\n<h2><b>Conclusion<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">As pre-diabetes increases the risk of developing type 2 diabetes, taking steps to avoid or delay the former progressing to the latter makes a lot of sense. One of the most helpful steps you can take is to manage your weight by eating healthily and doing the recommended amount of exercise.<\/span><\/p>\n<h2><b>How can the\u00a0<\/b><b><i><em>Life!<\/em><\/i><\/b><b> program help me avoid or manage pre-diabetes?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">To avoid pre-diabetes and type 2 diabetes, it\u2019s important to know your risk. The\u00a0<\/span><i><span style=\"font-weight: 400;\"><em>Life!<\/em>\u00a0<\/span><\/i><span style=\"font-weight: 400;\">program provides this\u00a0<\/span><a href=\"https:\/\/lifeprogram.org.au\/#health-check\"><span style=\"font-weight: 400;\">health check<\/span><\/a><span style=\"font-weight: 400;\"> that determines your risk of type 2 diabetes.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Life<\/span><\/i><span style=\"font-weight: 400;\">! is a free healthy lifestyle program that helps you improve your eating habits, increase your physical activity and manage stress. You can choose from a group course or the Telephone Health Coaching service.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our experienced health professionals will help you make small changes to your lifestyle so that you can achieve your health goals and reduce your risk of type 2 diabetes and cardiovascular disease.\u00a0\u00a0<\/span><i><span style=\"font-weight: 400;\"><em>Life!<\/em><\/span><\/i><span style=\"font-weight: 400;\">\u00a0is funded by the Victorian government and managed by Diabetes Victoria. You can check your eligibility for the program\u00a0<\/span><a href=\"https:\/\/lifeprogram.org.au\/learn-about-life\/#am-i-eligible\"><span style=\"font-weight: 400;\">here<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>Sources<\/b><\/p>\n<p><a href=\"http:\/\/www.betterhealth.vic.gov.au\/health\/conditionsandtreatments\/diabetes-pre-diabetes\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Diabetes &#8211; Pre-diabetes &#8211; Better Health Channel<\/span><\/a> <span style=\"font-weight: 400;\"><br \/>\n<\/span><a href=\"https:\/\/dietitiansaustralia.org.au\/health-advice\/what-are-australian-dietary-guidelines#:~:text=What%20are%20the%20Australian%20Dietary%20Guidelines%3F%201%20To,added%20salt%2C%20added%20sugars%20and%20alcohol.%20More%20items\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">What are the Australian Dietary Guidelines? &#8211; Dietitians Australia<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/a><a href=\"https:\/\/www.healthline.com\/health\/diabetes\/prediabetes-diet\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Prediabetes Diet: Tips on Fiber, Carbs, Meat, Alcohol, and More &#8211; Healthline<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.bbcgoodfood.com\/howto\/guide\/what-is-the-prediabetes-diet\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">What Is the Prediabetes Diet? &#8211; BBC Good Food<\/span><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pre-diabetes occurs when the body stops processing blood glucose properly. As its name suggests, it can be regarded as a precursor to diabetes: people with the condition have an increased risk of developing type 2 diabetes (and cardiovascular disease, too).\u00a0 However, the good news is that adopting sustainable healthy habits can, in many cases, help to prevent or delay the&#8230;<\/p>\n","protected":false},"author":9,"featured_media":3752,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[7],"tags":[],"class_list":["post-3751","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-article"],"acf":[],"_links":{"self":[{"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/posts\/3751","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/comments?post=3751"}],"version-history":[{"count":1,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/posts\/3751\/revisions"}],"predecessor-version":[{"id":3753,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/posts\/3751\/revisions\/3753"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/media\/3752"}],"wp:attachment":[{"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/media?parent=3751"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/categories?post=3751"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/tags?post=3751"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}