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Medically reviewed by Dr. Merlin Brown, MD, Board-certified Internist | Updated October 30, 2026
Prediabetes can be reversed in many individuals. The best-known approach is to lose between 5 and 7 percent of body weight, exercise at least 150 minutes per week and increase intake of whole foods. The blood sugar can normalize within several months, although sustaining this will require healthy routine and regular checkups with a doctor.
Prediabetes is defined as blood sugar levels that are above normal, but lower than the level needed to be diagnosed as type 2 diabetes. It is a warning and is not considered as full diagnosis.
It can be diagnosed by blood tests. The prediabetes A1c range is 5.7% to 6.4%. A1c measures how well your blood sugar has been controlled in the last two to three months. An observational cohort study published in Scientific Reports also employed the same ADA thresholds, and a blood glucose range of 100 to 125 mg/dL is considered prediabetes. A blood A1c level of 6.5% or higher is a sign of diabetes, and a blood A1c below 5.7% is considered normal.
According to the CDC, more than one-third 98 million of U.S. adults have prediabetes and most are not aware of it. This happens mainly because prediabetes often goes without any visible symptoms at all. One may feel absolutely fine while having elevated blood sugar levels.
So, can you reverse prediabetes? Yes, it often can be reversed in most cases. Reversal requires getting your blood sugar levels back to below prediabetes levels. Insulin is still working in your body, but not quite as effectively. When you lose a bit of weight and increase your activity, your cells start responding to insulin properly again.
Follow this step-by-step guide on how to reverse prediabetes:
Make sure that you receive a regular blood test at your doctor to know your A1C and fasting glucose levels. This information will help you understand how much you progress in reversing prediabetes.
Try to achieve 5% to 7% weight loss. Just losing 10 to 14 pounds of your current weight will reduce your chances of developing full-blown diabetes by more than half.
Eat non-starchy veggies, lean proteins, such as chicken or fish, high-fiber whole grains, and avoid sugary drinks in order to control your daily sugar level.
Walk briskly for 30 minutes a day five times a week and perform two strength-training workouts. Exercise will help your muscles absorb blood sugar.
Get at least seven hours of sleep a night, and deal with daily stress in order not to increase your stress hormones, which will rise your blood glucose.
The strongest evidence for this plan is from a large trial sponsored by the National Institutes of Health (NIH) known as the Diabetes Prevention Program. The NIDDK summary of the trial shows that the participants who made lifestyle changes reduced their risk of developing diabetes by 58 percent, while those who took the metformin did it by 31 percent. The objectives were the same as above: 7% weight loss and 150 minutes of activity that was brisk-walking type. Older adults (age 60 and older) had even bigger benefits, reducing their risk by 71 percent.
A healthy prediabetes diet is not about starving yourself. It’s a long-term eating strategy that lasts for years:
It is normal to wonder how long does it take to reverse prediabetes since you have made these changes. As red blood cells survive up to 120 days, your A1C will be fluctuating in 3-month cycles. The speed of the number loss will depend on where you start, your genetic history and your adherence to the new routine.
| Timeline | What Is Happening Inside Your Body |
|---|---|
| Weeks 1–4 | Fasting blood glucose becomes stable; energy levels become consistent. |
| Months 1–3 | As weight loss targets are achieved cellular sensitivity improves. |
| Months 3–6 | A follow-up A1C test reflects your new, lower average blood sugar—often dropping back below 5.7%. |
Important: If habits don’t change, reversal is permanent, if they do, it’s not. Old habits can bring blood sugar levels back up. Therefore, it is suggested to retest the values at least once per year, even if values seem within the normal range.
It is suitable for adult individuals whose A1c is between 5.7 and 6.4, whose fasting blood sugar level is between 100 and 125 mg/dl. Individuals who are obese or have diabetic family background or high blood pressure they can also benefit from this plan. People with these types of medical conditions should consult their health care practitioner before they begin:
Lifestyle changes are generally safe, but there are some precautions to take. Rushing into exercises can lead to injuries, so take it slow. The abrupt reduction of calories can lead to muscle loss, dizziness and fatigue. Be alert of symptoms that may indicate prediabetes has been converted to diabetes. If you experience:
Southdale Physicians does a diabetes screening during your health checkups depending on your age and family background. Your progress will be monitored through frequent visits, lab tests and blood pressure readings. If there are any changes, we will make necessary adjustments before things get out of hand.
Finally, a prediabetes diagnosis is a wakeup call to prevent its progression to type 2 diabetes. By adopting healthy lifestyles and having frequent health checkups, it is possible to normalize your numbers. Uncertain of your status? Have yourself tested today. At Southdale same-day doctor appointments are available.
Ready to take the next step? Book with Allison at (952) 999-4049. Same-day visits are available.
