At least 10 million Americans are at risk for type II diabetes, many of them will develop the disease at some point in their lives. Is it possible to prevent diabetes, especially if your medical professional has already diagnosed you with pre diabetes? Yes, you can prevent or at the very least delay onset of type II diabetes with proper nutrition and exercise.

According to a study by the National Institute of Health people with an increased risk for type II diabetes can prevent or delay the onset of diabetes by losing 5 to 7 percent of their body weight through exercise and proper nutrition.

Losing 5 to 7 percent of your body weight really isn’t that much considering what an improvement it can bring to your health. If you currently weigh 160 pounds, you would need to lose between 8 and 11 pounds. If you were weighing in at 200 pounds, you would only need to lose between 10 and 14 pounds to see a major improvement in your blood sugar levels.

Get started by cutting out some of the high calorie foods in your diet and substituting them with fresh produce and lean meat. Eat an apple instead of a candy bar or a small bag of chips as a snack. Bake your chicken instead of frying it and replace the heavy cream in your coffee with skim milk. Small changes will go a long over time.

Since we are talking about small changes, let’s look at how you can easily incorporate a little bit of exercise each day. Ideally you want to aim for 30 minutes of daily exercise. This can be as simple as taking a 30-minute walk at lunch or walking around the block in the morning and when you get home from work in the afternoon. Go for a bike ride through the neighborhood, or pedal on your stationary bike while you watch your favorite TV show. Remember every little bit of exercise will help in diabetes prevention.

Start with a few small changes and make them a habit. Before you know it you will have lost 5, 10 or 15 pounds and will have dramatically decreased your risk of developing type II diabetes.

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