It is excellent that you have been identified with insulin resistance (or pre-diabetes), as this gives you every chance of preventing it from turning into type 2 diabetes. Insulin is the hormone that enables the sugar/glucose to go from the blood into the cells of the body. Insulin resistance means that your body is becoming increasingly unable to do this effectively, thus leading to an increase in blood glucose/sugar levels. Diabetes is when this number reaches a certain threshold.
There are a number of factors that can help to prevent the disease from developing:
1) Healthy weight and body fat. The research has shown that those in the healthy weight range are at less risk of developing type 2 diabetes than those who are overweight or obese. If you are overweight or obese, as judged by either BMI or by measuring your waist circumference (should be less than 88cm for females, 102cm for men) then starting to lose weight would be a good start. To do this you should increase your exercise and improve your diet.
2) Exercise. As with the above point, exercise will help facilitate weight loss, but exercise in itself helps to control blood sugar. Being active in as many ways as possible through your day is the best way. Aim for a minimum of 30 minutes a day of aerobic activity (eg walking, running, swimming, etc), but aim to build this to 1 hour a day if possible, as this is the recommended level for weight loss. If you currently are not exercising, see an accredited exercise physiologist for a tailored exercise program. Weights/resistance/Strength training is a great way to incorporate more muscle groups into your exercise.
3) Diet. Reducing your overall food intake will be beneficial in losing weight. Pay particular attention to highly sugared foods, such as soft drinks, cakes, biscuits (and other sweets). See a registered dietitian will be most beneficial.
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