Did you know that type 2 diabetes can be prevented through simple lifestyle changes? Losing even a little weight by eating better and moving more can cut your chances of developing type 2 diabetes by half.

Here are our top 6 tips to help you stay healthy and prevent type 2 diabetes.

1. Lose weight if you are overweight

Excess weight is one of the main risk factors for developing type 2 diabetes. Even a small decrease in your weight, particularly your abdominal weight, can drastically reduce your risk of developing diabetes. Losing as little as 7 per cent of your body weight can help, according to research. Shedding one to two pounds per week is a realistic goal, and has a big payoff. In fact, a recent study found that every 2.2 pounds of weight loss reduces diabetes risk by 16 per cent.

2. Be more physically active

Research has shown that if you have a sedentary lifestyle, you have a higher risk of developing type 2 diabetes. Find some creative ways to gradually increase your daily activity until you get to at least 30 minutes of exercise five days a week. You could take up an exercise class, or try brisk walking, swimming, lifting weights, biking, running, jogging, or even dancing.

3. Cut back on carbs

Eating foods that are high in refined carbs and sugars causes an instantaneous spike in your blood sugars. Research has linked frequent added sugar or refined carb intake and diabetes risk. To reduce your risk of type 2 diabetes, replace foods such as pasta, white bread, mashed potatoes, sugary breakfast cereals, dessert, sweetened beverages and sweets with unprocessed foods such as whole grain bread and pasta, oatmeal, non-starchy vegetables like broccoli and mushrooms, legumes, Greek yogurt, and citrus fruits.

4. Eat healthy fats

Nuts and seeds contain healthy polyunsaturated fats that can help lower cholesterol, reduce your risk of heart disease and, when eaten in place of carbs or saturated fats, help prevent type 2 diabetes. Other sources of healthy fats include avocado, olive oil, safflower and canola oils, and oily fish, like salmon and tuna. And remember that fats are high in calories, so pay attention to your portion sizes.

5. Manage Stress

Stress can contribute to the development of diabetes by affecting your blood sugar levels and increasing inflammation in the body. Incorporate stress-reducing techniques into your wellness routine such as mindfulness, meditation, yoga, Pilates, or deep breathing exercises, to help manage your stress levels and reduce your risk of type 2 diabetes.

6. Quit smoking

Diabetes and smoking are two leading risk factors for cardiovascular diseases. Many studies have shown that smokers are at greater risk of developing type 2 diabetes than non-smokers or former smokers.

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