Can You Reverse Prediabetes? What the Numbers Mean and How to Get Back to Normal

Written by Naurah Gaspard, DNP, FNP-C, FNP-BC · Medically reviewed by Cherlie Joseph, MSN, FNP-BC · Updated November 2026

Yes, many people can bring prediabetes back to a normal blood sugar range. Losing 5% to 7% of your body weight and getting about 150 minutes of activity a week cut the risk of type 2 diabetes by 58% in the landmark Diabetes Prevention Program, and by 71% in people over 60. Prediabetes means an A1c of 5.7% to 6.4% or a fasting glucose of 100 to 125 mg/dL.

What prediabetes means

Prediabetes means your blood sugar is higher than normal but not high enough to be type 2 diabetes. According to the CDC, about 115 million US adults have prediabetes, and 8 in 10 of them do not know it. It usually causes no symptoms, so a blood test is the only way to find out.

Test	Normal	Prediabetes	Diabetes
A1c	Below 5.7%	5.7%–6.4%	6.5% or higher
Fasting glucose	Below 100 mg/dL	100–125 mg/dL	126 mg/dL or higher
2-hour glucose tolerance test	Below 140 mg/dL	140–199 mg/dL	200 mg/dL or higher

A diabetes diagnosis usually needs two abnormal results unless symptoms are clear. Our guide to the A1c test explains what can skew results, like anemia.

Can prediabetes really be reversed?

Often, yes. "Reversing" prediabetes means getting your A1c below 5.7% and fasting glucose below 100 mg/dL. In the Diabetes Prevention Program, a large NIH-funded study, people who lost 5% to 7% of their starting weight through healthier eating and more activity lowered their risk of developing type 2 diabetes by 58% compared with placebo. That is 10 to 14 pounds for someone who weighs 200 pounds.

Not everyone gets back to normal, and that is okay. Even if your numbers stay in the prediabetes range, slowing or preventing type 2 diabetes protects your eyes, kidneys, nerves and heart. Your risk factors matter too: family history, age and ethnicity cannot be changed, but weight, activity, sleep and eating habits can.

A practical plan to lower your blood sugar

• Aim for 5% to 7% weight loss if you carry extra weight. Slow and steady (about 1 to 2 pounds a week) is easier to keep off.
• Move about 150 minutes a week. Brisk walking counts. A 10- to 15-minute walk after meals helps blunt blood sugar spikes. Add strength training twice a week, since muscle uses glucose.
• Build better plates. Fill half with non-starchy vegetables, a quarter with lean protein, and a quarter with whole grains, beans or starchy vegetables. Swap sugary drinks, sweet tea and juice for water or unsweetened drinks.
• Go for fiber. Beans, lentils, oats, berries and vegetables slow sugar absorption.
• Sleep 7 or more hours and get checked for sleep apnea if you snore loudly; poor sleep raises blood sugar.
• Join a CDC-recognized lifestyle program. The National Diabetes Prevention Program is a year-long program (in person or online) that teaches these skills, and many health plans cover it.

Do medications help prevent type 2 diabetes?

Lifestyle change is the first step, but medication can help some people. The American Diabetes Association says metformin can be considered for prediabetes, especially for adults ages 25 to 59 with a BMI of 35 or higher, people with higher A1c or fasting glucose, and women with a history of gestational diabetes. It is generic and inexpensive.

For people with obesity, FDA-approved weight loss medications, including GLP-1 medicines such as Wegovy and Zepbound, lead to more weight loss, which also improves blood sugar. These are approved for weight management, not specifically for prediabetes, and coverage and prices vary, so check manufacturer sites for current pricing. Whether any medicine is right for you depends on your health history and labs.

How often to recheck

If you have prediabetes, the ADA recommends checking blood sugar at least once a year. Many providers recheck an A1c 3 to 6 months after you start making changes, since A1c reflects your average blood sugar over about 3 months. The ADA recommends screening all adults starting at age 35, and earlier for adults with overweight plus another risk factor, like a parent or sibling with diabetes, high blood pressure, PCOS or a history of gestational diabetes.

A nurse practitioner licensed in your state at OurTopClinic can review your past results, order an A1c or metabolic panel, and talk through next steps.

Frequently asked questions

How long does it take to reverse prediabetes?

It varies. Many people see A1c improvement within 3 to 6 months of steady changes, since A1c reflects about 3 months of blood sugar. Larger changes in weight and activity usually bring bigger improvements.

Can you reverse prediabetes without losing weight?

Weight loss is the strongest tool, but more activity, better sleep, more fiber and fewer sugary drinks can improve blood sugar on their own. Some people with prediabetes are not overweight, and these habits still help.

Is an A1c of 5.7 bad?

An A1c of 5.7% is the starting point of the prediabetes range. It is an early warning, not a diagnosis of diabetes, and it is a good time to make changes and recheck in a few months.

Sources

• CDC: National Diabetes Prevention Program
• CDC: Prediabetes, Could It Be You? (National Diabetes Statistics Report data)
• American Diabetes Association: Prevention or Delay of Diabetes, Standards of Care in Diabetes 2026

Keep reading

• What does an A1c test show?
• Insulin resistance: signs, causes and how to improve it
• Early signs of type 2 diabetes
• Browse all conditions and treatments A to Z

This article is for general education and is not a substitute for medical advice. Treatment, including any prescription, is decided by a licensed provider after reviewing your health history. OurTopClinic is not for emergencies; if you have a medical emergency, call 911. OurTopClinic serves adults located in Florida, New Mexico, Oregon and Washington. Learn more at ourtopclinic.com.