This simple daily habit can reduce your diabetes risk by half, says doctor

India is facing a serious diabetes crisis. According to the ICMR–INDIAB study, over 101 million adults in the country are living with Type 2 diabetes. The situation may seem alarming, but doctors say nearly half of these cases could actually be prevented. The solution is not only in medicines or strict diets but in something much simpler—managing your weight in a healthy and consistent way.

Dr Pratyaksha Bhardwaj, a World Record Holder Dietitian and Weight Management Expert, explains that even a small drop in weight can make a big difference. “Losing just 5–10% of your total body weight can improve insulin sensitivity, balance blood sugar levels, and lower your diabetes risk by almost 50%,” she says. This means that if you weigh 80 kg, losing even 4 to 8 kg can have a big positive effect on your health.

Why belly fat is a big warning sign

Not all types of body fat are equally harmful. The fat that gathers around your stomach—called visceral fat—is the most dangerous kind. This fat wraps around your internal organs and blocks insulin, the hormone that controls your blood sugar. When insulin doesn’t work properly, your blood sugar starts rising, eventually leading to diabetes.

Dr Bhardwaj explains that belly fat is more than just a cosmetic issue. “Excess abdominal fat causes inflammation in the body, which worsens hormonal imbalance,” she says. “It puts pressure on the pancreas, forcing it to produce more insulin. Over time, this overwork can damage the pancreas and cause blood sugar levels to rise.”

This is why having a large waistline or belly fat is considered one of the earliest warning signs of diabetes risk.

The right way to lose weight and keep it off

Many people believe that crash diets or fasting are the fastest ways to lose weight, but doctors disagree. Rapid dieting can cause energy crashes, hormonal imbalance, and even lead to more fat gain later. Instead, sustainable weight loss through balanced nutrition and regular exercise is the key to long-term success.

Dr Bhardwaj suggests following a high-fibre, low-carbohydrate diet that includes lean proteins, healthy fats, and foods with a low glycaemic index. “These foods help stabilise energy levels and allow the body to use glucose efficiently,” she says. Foods like oats, lentils, brown rice, leafy greens, and nuts are great examples.

Exercise is equally important. Dr Bhardwaj recommends combining moderate daily walks with short strength training sessions. This mix not only helps burn fat but also improves the body’s ability to process glucose and maintain stable insulin levels. Even a 30-minute brisk walk, five days a week, can have measurable benefits.

Sleep and stress can affect your blood sugar

While diet and exercise are vital, Dr Bhardwaj warns that poor sleep and high stress can undo all your efforts. “When you don’t sleep well or live under constant stress, your body produces more cortisol, a stress hormone that raises blood sugar levels,” she explains.

Lack of sleep also increases cravings for sugary or fatty foods, making it harder to stick to a healthy diet. This can lead to a cycle of overeating, insulin resistance, and more weight gain.

To break this cycle, it’s important to focus on relaxation and mental health. Simple practices like yoga, meditation, or deep breathing can reduce stress and balance appetite hormones. Dr Bhardwaj also recommends limiting screen time before bed and maintaining a regular sleep schedule.

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Prevention is the best medicine

People with prediabetes or a family history of diabetes should take early preventive steps. Maintaining a healthy BMI (between 18.5 and 24.9) and keeping your waistline within recommended limits can delay or even prevent Type 2 diabetes.

Experts predict that by 2045, India could have the world’s largest diabetic population. This makes it crucial to promote awareness about weight management and lifestyle balance.

According to Dr Bhardwaj, prevention is much easier than cure. “A fit body isn’t just about looks—it protects your pancreas, slows its ageing, and keeps your hormones functioning properly,” she says. “You don’t need to lose a massive amount of weight to see results. Even small, steady changes in your daily routine can protect you from a lifetime of illness.”

In short, diabetes prevention begins with small, sustainable steps—healthy eating, regular exercise, proper sleep, and stress control. Managing your weight isn’t about perfection; it’s about consistency. By understanding how your body works and making mindful choices, you can protect your health and cut your risk of diabetes in half.