Diet: Control your total calories, choose low-GI foods, cut down on saturated and trans fats, and increase dietary fiber.

Exercise: Get at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, swimming, or cycling.

Weight loss: If you are overweight or obese, losing 5%-10% of your body weight can markedly improve blood sugar control.

Quit smoking and limit alcohol: Smoking and excessive drinking increase the risk of diabetes.

Most people with prediabetes do not need medication right away, but a doctor may recommend medication intervention in the following situations:

Lifestyle changes are not producing good results

Other cardiovascular risk factors are present

The risk of diabetes is very high

Regular blood sugar monitoring is recommended to track changes in your condition and assess how well your intervention is working. How often you monitor depends on your individual situation—consult your doctor for guidance.

A follow-up every 3-6 months is recommended, covering indicators such as blood sugar, hemoglobin A1c, blood lipids, and blood pressure.

With active lifestyle changes, some people with prediabetes can return to normal blood sugar levels, but this requires sticking to a healthy lifestyle over the long term.

Prediabetes itself usually has no obvious complications, but long-term high blood sugar increases the risk of cardiovascular disease, retinopathy, kidney disease, and more.

Yes, but choose low-GI fruits such as apples, pears, and grapefruit, and keep your portions in check.

In most cases, a balanced diet meets your nutritional needs, and no extra supplements are necessary. If you have special needs, consult your doctor or a dietitian.

Learn about diabetes to strengthen your self-management skills.

Seek support from family and friends.

Join a prediabetes support group and share experiences.

Seek help from a counselor when needed.

Blood sugar management requires a science-based, long-term commitment across diet, exercise, monitoring, medication, sleep, stress, and weight management to keep blood sugar stable and improve quality of life. For specifics, please consult a qualified doctor or other professional.

Weight management involves several areas—diet, exercise, lifestyle habits, mental state, and health goals—with an emphasis on balance and sustainability. Through science-based methods and long-term commitment, you can gradually reach a healthy weight and maintain your overall health. For a specific weight-loss plan and guidance, please consult a qualified doctor or dietitian.