Regular exercise can reduce belly fat, even with stable overall weight. This does not mean weight loss should be ignored. Instead of focusing solely on the number on the scale, people with prediabetes may benefit from strategies that affect how fat is distributed in the body. Some diets can help. Polyunsaturated fatty acids, found in Mediterranean diets rich in fish oil, olive oil, and nuts, may reduce visceral fat. Studies have shown that people who reversed prediabetes without losing weight naturally boosted this hormonal system while reducing the impact of other hormones that raise glucose levels. These findings offer practical guidance. The study found that individuals who reversed prediabetes without weight loss tended to shift fat away from abdominal organs and toward subcutaneous areas, even when their overall weight did not change. Natural hormones, similar to those targeted by drugs like Wegovy and Mounjaro, also play a significant role. These hormones, particularly GLP-1, help pancreatic beta-cells secrete insulin when blood sugar levels rise. However, new research challenges this prevailing assumption. For years, people diagnosed with prediabetes—a condition that can affect up to a third of adults depending on age—have been advised to follow a healthy diet and lose weight to reduce their risk of developing diabetes. It promotes chronic inflammation and disrupts insulin function—the hormone responsible for regulating blood sugar. When insulin doesn't work properly, blood glucose levels rise. On the other hand, subcutaneous fat—fat located directly under the skin—can support a healthy metabolism. Research shows that prediabetes can enter a remission state, where blood sugar levels return to normal, even without weight loss. In fact, about a quarter of participants in lifestyle change programs were able to normalize their blood sugar without losing weight. Not all types of fat have the same impact on health. Visceral fat, which surrounds internal organs deep in the abdomen, is particularly harmful. As diabetes rates continue to rise globally, many people with prediabetes struggle to achieve weight loss goals. New results published in the journal Nature Medicine suggest a different path. This type of fat secretes hormones that help insulin work more efficiently. Most surprisingly, this type of remission provides the same level of protection against future diabetes as remission achieved through weight loss. According to the study, the explanation lies in where the body stores fat. Weight loss still supports overall health and reduces the risk of diabetes. Nevertheless, research indicates that blood sugar control should be a primary goal, regardless of weight changes. For a long time, preventing diabetes has been closely linked to one primary goal: weight loss. This guidance has been dominant for decades. However, the results have been mixed.
