Losing as little as 5% to 7% of body weight, alongside healthier eating and regular exercise, can significantly reduce the risk of prediabetes progressing to type 2 diabetes.
For people with prediabetes who are overweight, the first target is often modest rather than dramatic: lose about 5% to 7% of body weight. The US Centers for Disease Control and Prevention says that range can help prevent or delay type 2 diabetes, and Healthline notes that even a relatively small reduction can make a meaningful difference to blood sugar control. For someone weighing 60kg, that would be roughly 3kg to 4.2kg; for someone at 70kg, it would be about 3.5kg to 4.9kg.
That advice is rooted in the way excess weight can worsen insulin resistance, which is one of the main drivers of rising blood glucose in prediabetes. When cells respond poorly to insulin, the body must produce more of the hormone to keep sugar levels in check. Over time, if the pancreas cannot keep up, blood glucose climbs and the risk of type 2 diabetes increases. Healthline and the CDC both say abdominal fat, especially visceral fat stored around internal organs, is particularly closely linked to this process.
The benefits are not theoretical. A study published in The New England Journal of Medicine found that people who lost 7% of their body weight, while also changing their diet and exercising for at least 150 minutes a week, cut their risk of developing type 2 diabetes by 58% compared with usual care. The CDC similarly says that losing a small amount of weight can substantially lower the chance of prediabetes progressing. The National Institute of Diabetes and Digestive and Kidney Diseases also advises overweight adults to aim for a loss of at least 5% to 10% within six months.
That does not mean every person will see their blood sugar return fully to normal at the same rate. The effect depends on starting glucose levels, the degree of insulin resistance, how long prediabetes has been present and how consistently healthier habits are maintained. To reach that goal, Healthline and the CDC advise creating a calorie deficit without resorting to extreme restriction. In practice, that means cutting back on sugary drinks and other calorie-dense foods with little nutritional value, while eating more vegetables, fruit and quality protein such as fish, eggs, beans and lean meat.
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical judgment, advice, diagnosis, or treatment.
