Today there are several million people living with diabetes in America. The sad part is that, for them, it could have been prevented by proper nutrition and living a healthy lifestyle.

"Pre-diabetes" means that you are at risk of falling prey to type 2 diabetes and also heart disease.

Type 2 diabetes

Formerly called adult-onset diabetes, this is the most common form of diabetes. Type 2 diabetes usually begins with insulin resistance, a condition in which the body cannot use insulin properly. People can develop this type of diabetes at any age and is usually associated with today’s lifestyle of fast food, stress and insufficient exercise.

Being overweight and inactive dramatically increases one's chances of developing type 2 diabetes. Traditional treatment includes taking diabetes medication, daily aspirin and controlling blood pressure and cholesterol with prescription drugs.

But with modest weight loss and moderate daily physical activity, you can delay or even prevent type 2 diabetes and lead a normal life. Let's look at a few steps you can use right now in your daily life that could make a big difference to your condition.

Discover how to support healthy blood sugar - click here.

Strength Training – Researchers have reported a 23% increase in glucose uptake after four months of strength training. Because poor glucose metabolism is associated with adult-onset diabetes, improved glucose metabolism is an important benefit of regular strength training.

Nowadays you do not have to live in a gym to put on functional muscle. Short high-intensity sessions performed once a week can improve glucose metabolism and help you lose weight.

The strength training technique I use requires just twenty to thirty minutes per week. Gone are the days of the five-days-a-week program with 6 to 12 sets per muscle group - that method has never worked. One short, intense strength-training workout a week will elevate your metabolism more than you ever thought possible.

The two main components of this technique are the intensity of the exercise and the recovery after the exercise. Infrequent, short, high-intensity weight-training sessions, followed by the required amount of recovery time are what you need to increase lean muscle and improve glucose metabolism.

Nutrition – The key to losing body fat and retaining muscle is to maintain a good nutrition program for life. Quality food that provides energy should be your focus. They should be foods that are nourishing without filling you out, especially foods that are low in sugar.

Small, frequent meals should be consumed during the day, each containing some protein and a moderate amount of carbohydrates to maintain muscle and energy levels. You should also consider taking a high-quality, broad-spectrum vitamin and mineral supplement daily.

Knock up some healthy smoothies in your blender to enjoy between meals during the day. Spread out your nourishment with several small meals a day instead of rather than the traditional three meals a day. To keep track of your weight loss, buy a calorie counter and record your daily calorie intake for a week.

Exercise – You burn fat from your body when food is oxidized to release energy when you exercise. When you exercise slowly to moderately, most of the energy is produced from your fat stores.

The key to effective aerobic training that burns off maximum fat is long-term consistency, not intensity. It doesn’t matter if you run a mile, jog a mile or walk a mile; you will burn exactly the same number of calories.

The best exercise by far for losing fat is fast walking, either indoors on the treadmill or outdoors. Other aerobic activities are cycling, climbing and swimming.

You can do a lot to lower your chances of getting diabetes. By exercising regularly and reducing the amount of fat and carbs you eat can help you reduce the risk of developing type 2 diabetes.

Discover how to support healthy blood sugar - Click here.