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Feb. 10, 2026

How long does it take to reverse prediabetes?

While working on reversing prediabetes, it’s important to have a realistic outlook on what you can and cannot achieve. For instance, if diabetes runs in your family, you may struggle with keeping your blood sugar in a normal range. If this happens, your health care team can work with you to find the best treatment approach and stay healthy.

Prediabetes is a condition where your blood sugar levels are higher than normal. It comes before type 2 diabetes, which affects about one in ten Americans.1 Avoiding diabetes is essential, as it is linked to many serious health issues, including cardiovascular, circulatory and nerve damage.

Fortunately, it is possible to reverse prediabetes and avoid type 2 diabetes. A prediabetes diagnosis is a serious warning sign but not a life sentence. If you’re ready to reverse your condition, you may be wondering how long it will take. The truth is, the timeline is different for everyone. However, there are steps you can take to speed your progress and achieve normal glycemic levels.

Here’s how long it takes to reverse prediabetes, along with tips that may help.

What does it mean to reverse prediabetes?

Reversing prediabetes means getting your blood sugar levels back in a normal range.

Normal blood sugar levels range from 70 mg/dL to 99 mg/dL. In prediabetes, blood sugar levels are higher, between 110 mg/dL and 125 mg/dL.2

The most effective way to lower your blood sugar is to make a small series of healthy lifestyle changes. Exercising more, eating lots of fiber and drinking less alcohol are some ways to lower your blood sugar levels. All these behaviors can help you lose excess weight, which is also linked to diabetes.

Factors that influence how long it takes

The rate at which prediabetes can be reversed depends mainly on your lifestyle and current health status. Some risk factors of prediabetes cannot be changed, such as having a family history of diabetes. Your doctor can help you navigate challenges like these and recommend the best approach.

Factors that can influence how long it takes to reverse prediabetes:

  • Starting blood sugar level. A lower blood sugar level may be reversed more quickly than a higher blood sugar level.
  • Weight. Excess body fat promotes insulin resistance.3 It may take longer to reverse prediabetes with a high body fat percentage.
  • Age. Your metabolism slows as you age.4 Younger adults may be able to reverse prediabetes more quickly than older adults.
  • Genetics and family history. Family history is an important risk factor for diabetes. A family history of diabetes can increase your risk of developing it by two to six times. The higher incidence of type 2 diabetes in certain populations suggests a strong genetic component.
  • Other health problems. Some disabilities and health issues—such as obesity, chronic pain, and nerve pain with poor blood flow that leads to amputation—may interfere with your ability to stay active.
  • Commitment to healthy habits. Practicing healthy behaviors consistently can help you reverse prediabetes more quickly. This could mean exercising more often and sticking to a nutritious diet.

Typical timeframes

The reversal timeline varies by person, and results will vary as well. Your own timeline will depend on many of the factors mentioned above.

Medical professionals suggest different timelines for reversing prediabetes. Many agree that it can take weeks, months or years.

One study shows diabetes may be reversed in as little as 10 weeks.5 Researchers wanted to see if a low-carb diet could help people reverse diabetes. Of the 238 people studied, 56% were able to reverse their condition within 10 weeks.5

Certified diabetes care specialists say prediabetes can be reversed within three to six months.6 New York Presbyterian says it takes about three years.7 Your doctor can give you a more accurate timeline based on your medical history and current health status. It may also help to have your blood sugar levels checked regularly to see how quickly they’re dropping.

Key lifestyle changes that speed up reversal

There are four key lifestyle components involved in the reversal of prediabetes. Making healthy changes in these areas can help you lower your blood sugar levels.

Diet and nutrition

A balanced, low-glycemic diet can improve your blood sugar.

The glycemic index (GI) measures how much a particular food raises your blood sugar. High-glycemic foods raise your blood sugar levels quickly within a short time.8 Low-glycemic foods have a slower, smaller effect.

Low-glycemic foods have a GI of 55 or less.8 These include:

  • Most fruits, including apples, bananas and berries
  • Most vegetables, including carrots, lettuce and peppers
  • Barley
  • Brown rice
  • Cashews
  • Chickpeas
  • Dark chocolate
  • Dark leafy greens
  • Milk
  • Peanuts
  • Yogurt

High-glycemic foods have a GI of 70 or higher.8 These include:

  • Bagels
  • Breakfast cereal
  • Cakes
  • Crackers
  • Pastries, including donuts and croissants
  • Rice cakes
  • Starchy vegetables, such as potatoes
  • Sugary drinks
  • White bread

Stick to eating low-GI foods as much as possible. Your doctor can also help you create a long-term meal plan for prediabetes.

Exercise and physical activity

Exercise helps your body use its glucose stores more effectively. Staying active can help you achieve consistent blood sugar levels. Just one single session of moderate-intensity exercise can increase your body’s glucose uptake by at least 40%.9

Start moving a little more every day and choose activities you love. Doing exercises you enjoy can help you stick to a routine. Some examples of moderate-intensity exercise are dancing, cycling and brisk walking.

If you already exercise, consider increasing your intensity level. Exercising promotes weight loss, which can also improve your blood sugar.

Stress management

Dealing with stress now and then is normal, but feeling stressed all the time can spike your blood sugar and lead to diabetes.

Stress triggers the release of stress hormones, including cortisol. High amounts of these hormones can upset the balance of other hormones, including insulin and glucose. Evidence suggests a strong relationship between chronic stress and high blood sugar.10

Getting stress under control can help you reverse prediabetes. Managing stress effectively can stabilize blood sugar levels. Steps you can take to lower stress include listening to music, deep breathing techniques, managing time better, well-balanced diet, and exercising regularly.

Sleep quality

Poor quality sleep can also raise your blood sugar levels.11, 12 Lack of sleep also contributes to stress and weight gain.

Look for ways to improve your sleep quality so you can sleep better and longer. Some things you can try include:

  • Going to bed earlier
  • Exercising
  • Avoiding alcohol and caffeine
  • Hanging blackout curtains
  • Lowering the temperature
  • Using a white noise machine
  • Limiting daytime naps
  • Creating a relaxing bedtime routine

Monitoring progress

When you have prediabetes, your blood sugar and A1C levels will be checked regularly, usually once every one to two years.2, 13 Some doctors suggest checking A1C two times a year or more often if you are not meeting your goals.14

If your next appointment is months away, there are lots of ways to tell whether your prediabetes is being reversed. Some positive signs include:

  • Weight loss
  • Waist Circumference: A smaller waist (under 35 inches for women, 40 inches for men).
  • More energy
  • Fewer cravings
  • Fewer trips to the bathroom
  • Better vision
  • Reduction in pins and needles sensations
  • Fewer illnesses
  • Wounds healing normally
  • Fasting Blood Glucose: Stable blood sugar levels (typically under 100 mg/dL).
  • Triglycerides: Healthy levels (under 150 mg/dL).
  • HDL Cholesterol: Sufficient “good” cholesterol (above 50 mg/dL for women, 40 mg/dL for men).
  • Blood Pressure: Normal readings (around 120/80 mmHg or lower).

Challenges and plateaus

While on your way to reversing prediabetes, you may experience some setbacks along the way. This is entirely normal for several reasons.

First, blood sugar levels can fluctuate, even if you’re exercising and eating well. Dehydration, illnesses, and hormonal changes can raise your blood sugar for short periods.

It’s also possible your blood sugar isn’t improving because you hit a plateau. This means your blood sugar isn’t changing despite practicing healthy behaviors. Some ways to get out of a plateau include increasing the intensity of your workouts and prioritizing nutrition.

It can be difficult to stay motivated during setbacks—especially if it feels like you’re not making progress. Here are some tips that may help:

  • Reassess your health goals. Determine whether it’s time to change your goals or to break them into smaller, more realistic ones.
  • Change your fitness routine. Try new activities or workouts, or increase the intensity of your current workout.
  • Reevaluate your diet. It’s possible you may still be eating foods that are spiking your blood sugar.
  • Celebrate small victories. It’s important to celebrate small wins, even if your blood sugar remains high. Weight loss, higher energy and better sleep are all positive steps in the right direction.
  • See your doctor. Your doctor can suggest other healthy lifestyle changes or treatments that can reduce your blood sugar level.

When to seek medical help

Healthy lifestyle changes can certainly help you reverse prediabetes, but some people may need extra help in the form of medications and other treatments.

See your doctor if your blood sugar level isn’t responding to the lifestyle changes you’ve made. Your doctor can prescribe medications and discuss other treatment options. You may even get a referral to another specialist who can help, such as a dietitian or weight loss surgeon.2

Common treatments for prediabetes include:

  • Metformin. This medication helps the body manage blood sugar levels and improve insulin sensitivity.2
  • Acarbose. This medication can control high blood sugar when taken after meals.
  • Weight loss surgery. Patients with prediabetes who have weight loss surgery are 20 times less likely to develop type 2 diabetes over 15 years than patients who don’t have surgery.15
  • Sleep disorder treatment. Treating sleep apnea, specifically with continuous positive airway treatment, or other underlying sleep disorders may reverse prediabetes.
  • Smoking cessation. Nicotine replacement and other non-smoking treatments may help if this is the underlying cause of prediabetes.2
  • GLP-1 Agonist: Semaglutide (Ozempic, Wegovy, Rybelsus). This medication helps with blood sugar regulation, Appetite and fullness, and weight loss.

Conclusion

Of the millions of people diagnosed with prediabetes, 70% will go on to develop type 2 diabetes.2 By adopting the above tips and best practices, you can be part of the 30% who reverse their condition.

While working on reversing prediabetes, it’s important to have a realistic outlook on what you can and cannot achieve. For instance, if diabetes runs in your family, you may struggle with keeping your blood sugar in a normal range. If this happens, your health care team can work with you to find the best treatment approach and stay healthy.

Reversing prediabetes is a marathon and not a sprint, and the timeline is different for everyone.

It may take a few years to overhaul your lifestyle and see positive results completely, but it will be worth it. Stay consistent, and see your doctor regularly. Your doctor can discuss how long it may take to reverse prediabetes based on your medical history.

How WellMed can help

At WellMed, your health is important to us. If you have prediabetes, we can create a personalized treatment plan that helps you manage your blood sugar levels. WellMed is dedicated to providing quality health care with a strong focus on prevention.

Contact WellMed today at (888) 781-WELL or visit our website to find a doctor near you.

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