2. Lower Your Weight. If you're overweight, you might not have to lose as much as you think to make a difference. In one study, people who had prediabetes and lost 5% to 7% of their body weight (just 10-14 pounds in someone who weights 200 pounds) cut their chances of getting diabetes by 58%.
Ideally, two to four hours before a workout, eat a meal that is rich in complex carbohydrates (think oatmeal or brown rice), moderate in lean protein (think chicken or low-fat and fat-free dairy foods), lower in fat (think nuts and oils) and fiber (think broccoli and cauliflower) and includes plenty of fluids (think water or low-calorie beverage).
You may even want to wait up to 2 hours after eating a large meal. That being said, donât exercise on an empty stomach. A carb and protein rich snack (less than 200 calories) 30-60 minutes before your workout can help ramp up your blood sugar and give you an energy boost to really kill your workout.