Home Preventing diabetes How can I reduce my risk of diabetes?

How can I reduce my risk of Type 2 diabetes?

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 a Food 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?

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.

How can I move more every day?

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.

Am I a healthy weight?

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.