Depending on your plan and how consistent you are with it, prediabetes reversal can take anywhere from months to years. But reversal may be possible about 25% of the time with lifestyle changes alone.

About 1 in 3 adults in the United States have prediabetes. About 1 in 4 people with prediabetes will develop type 2 diabetes in 3 to 5 years.

It’s possible to reverse prediabetes if you take early action. How long it takes to reverse, however, will vary depending on age, weight, and the strategies you’re using to lower your blood glucose (sugar) levels.

The timeline for how long it’ll take to reverse prediabetes can be anywhere from a few months to a few years. Remember, prediabetes reversal is a marathon — not a sprint.

A landmark study from 2002 called the Diabetes Prevention Program found that for participants, about:

  • 25% reversed prediabetes with lifestyle changes in 1 year
  • 30% taking a prediabetes medication called Metformin achieved prediabetes reversal
  • 40% who participated in an intensive treatment plan reversed their prediabetes

Sticking with a treatment plan consistently may more efficiently reverse your prediabetes than only adhering to your plan sometimes.

Though it may be difficult to always remember to stick to your plan, writing down your goals and placing them somewhere you can see may help. This can act as a visual reminder. Telling a family member or loved one can also help hold you accountable.

Screening helps prevent diabetes

81 percent of people with prediabetes are unaware that they have the condition. It’s important to get routine screening for prediabetes, especially if you have a family history of prediabetes or a history of high blood sugar.

Forming sustainable lifestyle habits and working with a healthcare team can improve your overall health and reduce your risk of developing type 2 diabetes after receiving a prediabetes diagnosis.

Lifestyle changes for prediabetes reversal

Changing a few things in your daily life may help lower your A1C and reverse your prediabetes:

  • Exercise: Try to exercise the recommended 150 minutes weekly for adults. You can break this up into 30-minute sessions of your favorite exercise 5 times per week.
  • Eat well: Eating a balanced diet consisting of nutritious whole foods and avoiding ultra-processed foods can set you on the right track to reverse prediabetes.
  • Manage your weight: Exercising and eating well can help with weight management. Losing 5% to 7% of your body weight may reduce your risk of developing type 2 diabetes. You might also want to try portion control and mindful eating.
  • Get enough sleep: Your body carries out many essential tasks during sleep, such as hormone and metabolic regulation. A lack of sleep may increase insulin resistance. Aim for 7 to 9 hours of sleep nightly.
  • Avoid smoking: Try to avoid smoking if you currently smoke or speak with your doctor about a smoking cessation program.
  • Avoid drinking excessive alcohol: Try to limit your daily intake of alcohol to one drink or less if you’re a woman or no more than two if you’re a man.

Medications for prediabetes reversal

Along with lifestyle changes, your doctor may recommend medications for reversing prediabetes if you aren’t seeing enough improvement with lifestyle changes alone.

Metformin is a common antidiabetes medication.

Speak with your doctor about blood sugar-managing medications you can take for prediabetes.

While you’re bringing prediabetes-reversing strategies into your daily life, it’s important to track your progress. A notebook or mobile app, whichever suits you, may help you keep up with your progress.

You can bring your tracker to doctor’s appointments so they can also see your progress.

Parameters that indicate prediabetes are:

  • A1C levels between 5.7% and 6.4%
  • fasting blood sugar level between 100 and 126 milligrams per deciliter (mg/dL)

Once you fall below these ranges, you’ve reversed your prediabetes. Anything above these ranges will result in a type 2 diabetes diagnosis.

With consistency and regular monitoring, you can prevent type 2 diabetes and maintain your blood sugar levels in the long term.

Your risk of prediabetes may be due to uncontrollable and controllable factors:

Prediabetes is a reversible condition. Taking action right away might increase your chances of reversal and prevent it from developing into type 2 diabetes.

Lifestyle changes that can help lower your blood sugar levels include getting an adequate amount of exercise and sleep, eating a nutritious diet, and maintaining your weight.

Speak with your doctor if lifestyle changes alone aren’t improving your condition. They may have antidiabetes medication recommendations.

As you work with a healthcare team to reverse your prediabetes, remember to track your progress. When your A1C levels fall below 5.7% and your fasting blood sugar below 100 mg/dL, you’ve reversed it.