There are at least 20 million people living with diabetes in America today, and the sad thing is that preventing and curing prediabetes and type 2 diabetes naturally is possible with a balanced diet and basic exercise.

According to a report published in the New England Journal of Medicine, if they manage to lose just 10 pounds by eating a healthy diet and exercising regularly, such as walking, their risk of developing the disease drops by an astonishing 60 percent. (May 3, 2001).

 Pre-diabetes

This term means that you are at risk of developing type 2 diabetes as well as heart disease. The good news is that if you have pre-diabetes, you can reduce your risk of developing type 2 diabetes and even return to normal blood sugar levels if you follow the guidelines in this article. 

Type  2 diabetes

Formerly called adult-onset diabetes, this is the most common form of diabetes. This form of 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 it is often associated with today's modern lifestyle of fast food, stress, and lack of exercise. Being overweight and sedentary significantly increases the chances of developing type 2 diabetes. Conventional treatment includes taking diabetes medications, daily aspirin, and controlling blood pressure and cholesterol with prescription medications.

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 take right away in your daily life that will make a huge difference in your condition.

Strength Training - Researchers reported a 23% increase in glucose intake after four months of strength training. Improved glucose metabolism is an important benefit of regular strength training, as poor glucose metabolism is associated with adult-onset diabetes. Today, you don't have to live in the gym to build functional muscle. Short High Intensity sessions once a week are all it takes to improve glucose metabolism and lose weight.

The strength training technique I use requires only twenty to thirty minutes per week. Gone are the days of the five-day-a-week program of 6 to 12 sets per body part, where the method never worked. A short, intense strength-training workout once a week will raise your metabolism more than you 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 followed by the time it takes to recover and strengthen is all that is needed to increase functional lean muscle and improve glucose metabolism.

Nutrition – The way to lose body fat and maintain muscle is to have a lifelong eating program. Quality food and more energy output are your go-to essentials. Bulk foods that fill you up and not fill you up, foods low in fat and sugar. It should be ideal, not refined.

Small frequent meals should be consumed throughout the day, each containing some protein, to maintain muscle and energy levels. Foods with vital vitamin and mineral supplements should also be taken daily. A high-quality broad-spectrum vitamin and mineral supplement should also be taken daily. As before, get calories from high-quality foods, but if you can't, use a blender to make skim milk blends with the additives you want to use, as long as you keep the calorie count for your daily total.

Now use these blender mixes and solid foods in your daily diet. Spread it over many small meals a day instead of the traditional three meals a day. The way to track weight loss is to buy a calorie counter and record your daily calorie intake for a week.

Exercise – Fat is burned from the body when cells are oxidized to release energy in the form of exercise. When exercise is done slowly or moderately, most of the energy is taken from fat stores.

The key to effective aerobic training that burns maximum fat is not intensity, but long-term consistency. It doesn't matter if you run a mile, run a mile, or walk a mile, you'll burn exactly the same amount of calories. By far the best exercise for fat loss is brisk walking on the treadmill indoors or outdoors. Other aerobic activities are the treadmill, bike, mountaineer or other training equipment located inside or outside the Gym.

You can do a lot to reduce your chances of getting diabetes. Exercising regularly, reducing fat in your diet, and losing weight can help reduce your risk of developing type 2 diabetes.