Prediabetes: your first 30 days
Just found out you have prediabetes? Here's what your A1C means and a simple week-by-week plan to start lowering your risk.
- Prediabetes is common: about 98 million U.S. adults have it.
- An A1C of 5.7% to 6.4% means prediabetes.
- Losing 5% to 7% of your weight and moving 150 minutes a week can cut your risk of type 2 diabetes by 58%.
- Start small. One change a week is enough.
You're not alone
About 98 million American adults, more than 1 in 3, have prediabetes. More than 8 in 10 of them don't know it, according to the CDC. Finding out now gives you a real chance to turn things around.
What your A1C means
The A1C test shows your average blood sugar over the past 2 to 3 months. The CDC uses these ranges:
| A1C | What it means |
|---|---|
| Below 5.7% | Normal |
| 5.7% to 6.4% | Prediabetes |
| 6.5% or higher | Diabetes |
The good news
Prediabetes can often be reversed. In the research behind the CDC's National Diabetes Prevention Program, people who lost 5% to 7% of their body weight and got 150 minutes of activity a week lowered their risk of type 2 diabetes by 58%. For people over 60, it was 71%, the CDC reports.
That's less than you might think. For a 200-pound person, 5% to 7% is 10 to 14 pounds. And the benefit lasts: after 15 years, people's risk was still 27% lower, according to the CDC.
Your 30-day plan
Week 1: Walk after one meal
A 10-minute walk after lunch or dinner is a great first step. You don't need a gym or special clothes.
Week 2: Swap one drink
Trade one soda, sweet tea, or juice a day for water, unsweetened tea, or sparkling water.
Week 3: Build a better plate
At one meal a day, fill half your plate with vegetables, a quarter with protein (chicken, fish, beans, eggs), and a quarter with carbs like brown rice or whole-grain bread.
Week 4: Protect your sleep
Poor sleep can make blood sugar harder to manage. The CDC says most adults need 7 or more hours a night. Try a set bedtime and put your phone away 30 minutes before.
By the end of the month, aim to build up to 150 minutes of activity a week. That's about 30 minutes, 5 days a week, and you can break it into 10-minute chunks.
Talk with your doctor about
- When to recheck your A1C.
- Whether a CDC-recognized lifestyle change program is available near you or online.
- Whether any of your medicines affect blood sugar.
How Bee helpsBee turns this plan into a few small actions each day, like "walk 10 minutes after dinner," and makes them easier when life gets busy. Waitlist opens soon.
This article is for general education and isn't medical advice. Talk with your doctor before making changes to your care.
