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How can I reduce my risk of Type 2 diabetes?

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Around three in five cases of Type 2 diabetes can be prevented or delayed. However you’ve found out you’re at risk – and knowing is a big first step – the important thing to do now is take action to lower your risk.

Evidence shows the best way to reduce your risk of Type 2 diabetes is by:

  • eating better
  • moving more
  • reducing your weight if you’re overweight

Where do I start?

The key is to find what works for you, fits in with your day and you enjoy.

1. Set clear goals

Setting goals can help you break down what you need to do and how to do it. Use our Action Plan (PDF, 66KB)to set healthy goals and keep aFood and activity diary (PDF, 40KB)to keep you on track.

2. Plan ahead

It’s helpful to plan meals for the week ahead especially when we all lead busy lives. This can help you reach your goal to eat better and stick to a budget.

3. Start to make healthy changes

Time to put your plan into action. Each healthy choice you make is helping you to achieve your goal. If you find it hard, don’t give up – start again tomorrow. 

4. Be creative

Eating healthily doesn’t have to be boring. Take the opportunity to try new recipes and new food

5. Sleep well

Get a good night’s sleep. Research has shown that if you are tired you feel hungrier and are more likely to want fatty and sugary foods. This can make it harder to stick to your goals.


What changes can I make to eat better?pakistani%20chicken%20curry%20321.jpg

Eating better doesn’t have to mean boring or tasteless. We've got plenty of tools, tips and recipes to help you eat healthier. We've got healthier versions of your favourite recipes, or follow our videos and learn to cook a new recipe.

 


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Getting active and staying active will reduce your risk of getting Type 2 diabetes, and you’ll feel great too. If you're not sure where to start we've got lots of ideas to get you moving.

 

 

 


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Do I need to lose weight? If so, how can I lose weight?

Losing weight isn’t easy, but remember that even making a small change today can make a big difference to your future health.

There are many different ways to lose weight but there’s no one-size-fits-all approach.

 


Get support

We all need a helping hand and the good news is, there is support out there. Ask your doctor or nurse about the support and services available in your area. These can include:

  • a weight loss programme or group
  • a registered dietitian or exercise specialist or group
  • a Type 2 diabetes prevention programme
  • other local services to help you move more and eat better.

Other useful resources

  • Let's Do This 8 Week Challenge

    Take on the Let’s Do This 8 Week Challenge and set simple, realistic goals to move more and eat better.Take on the Let’s Do This 8 Week Challenge and set simple, realistic goals to move more and eat better.
  • Healthier You: NHS Diabetes Prevention Programme

    Find out if the Healthier You NHS Diabetes Prevention Programme is available in your area. This programme provides tailored help to reduce your risk of Type 2 diabetes, including education on healthy eating, help to lose weight, and physical exercise programmes. Ask your doctor if you’re eligible. Find out if the Healthier You NHS Diabetes Prevention Programme is available in your area. This programme provides tailored help to reduce your risk of Type 2 diabetes, including education on healthy eating, help to lose weight, and physical exercise programmes. Ask your doctor if you’re eligible. 
  • NHS Live Well

    The NHS Live Well hub has a wide range of resources to support you reach your goals to eat better, be more active, and lose weight. Try the free NHS 12 week weight loss plan.The NHS Live Well hub has a wide range of resources to support you reach your goals to eat better, be more active, and lose weight. Try the free NHS 12 week weight loss plan.
  • Change 4 Life

    The government's Change 4 Life campaign has information and resources to support families to make healthier choices.The government's Change 4 Life campaign has information and resources to support families to make healthier choices.
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