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).
Research shows that eating before exercising is not ideal. The best time to work out, he says, is before you eat. A post-exercise nutrition program helps recovery and minimizes muscle damage, Virgil says.However, if your schedule demands you eat first, Vigil suggests waiting an hour or two after your meal before exercising.That will allow the stomach to empty out.Of course, that rule changes if you've overeaten. post-exercise nutrition program helps recovery and minimizes muscle damage, Virgil says. However, if your schedule demands you eat first, Vigil suggests waiting an hour or two after your meal before exercising. That will allow the stomach to empty out. Of course, that rule changes if you've overeaten.