What the Research Shows

The Diabetes Prevention Program, or DPP, is a large research study. It followed more than 3,000 adults with prediabetes. Prediabetes means blood sugar is higher than normal, but not yet type 2.

The adults joined a lifestyle program. Over about three years, it cut their type 2 risk by 58 percent.

The study set small goals. Each person tried to lose 5 to 7 percent of their body weight. That is a modest change, not a huge one.

They also aimed for about 150 minutes of moderate activity each week. That is about 30 minutes on five days. Moderate activity is like a walk where you breathe a little harder.

Two people with the same start may get different results.

The 58 percent is an average across many people. Think of the class average on a test. It does not show your own score.

Your doctor can tell you about programs near you.

Key takeaways

• The Diabetes Prevention Program cut type 2 risk by 58 percent over about three years.
• Its goals were modest: 5 to 7 percent of body weight and about 150 minutes of moderate activity each week.
• An average across many people does not predict your own result.

Try it

Pick one activity that makes you breathe a little harder, and note the minutes you do it this week.