Mother and Daughter Walking Together With YMCA Weight Loss Program

Did you know that of the 88 million Americans who have prediabetes, less than 16 percent are aware they have it? November is National Diabetes Awareness Month, and the we are encouraging Pierce and Kitsap residents to understand their risks for prediabetes and type 2 diabetes and steps to take to prevent the disease. 

First, we invite you to take the 60-second American Diabetes Association’s risk test to find out if you’re at risk.

Next, we are sharing a handful of lifestyle changes that contribute to weight loss and some tips on how healthy living can decrease the risk for type 2:

Talk to Your Doctor
Use this moment as a reminder to talk to your healthcare provider about your diabetes risk factors. This is especially true if you have a family history or are overweight.

More Fruits and Veggies
Try incorporating more fruits and vegetables into your day! Eating a colorful array of healthy foods can have a huge impact on your overall health. There are some great fall recipes available including vegetables that are in season this time of year – get creative in the kitchen! Check out videos on YMCA360 to help support healthier habits and learn nutrition tips, including Healthy Swaps and Quinoa Salad featuring instructor Michelle. 

More Lean Proteins
Basic lifestyle changes – such as choosing fish, lean meats and poultry without skin - can contribute to weight loss and decrease the risk for type 2 diabetes. Check out some healthy and delicious ways to prepare these proteins at

Grain Power
There’s power in grain! Aim for whole grains with every meal. A whole grain sandwich filled with fresh veggies and lean meat is both filling and delicious.

150 Minutes of Movement
Small steps matter. Build up to 150 minutes of physical activity per week. You can start with a simple walk each day or check out our Y’s exciting group fitness class schedule. The key is to just keep moving!

Drink More Water
Basic lifestyle changes, like drinking water instead of drinks with added sugar, can contribute to weight loss and decreases the risk for type 2 diabetes. Carrying and refilling a reusable water bottle is an easy way to keep thirst (and sugary beverage temptation!) at bay.

If you’re at risk of developing type 2 diabetes, there is something you can do about it. The Y offers the YMCA’s Diabetes Prevention Program: Prevent T2 which helps participants achieve healthy eating, regular physical activity, and modest weight loss—all of which have been shown to reduce the risk of developing type 2 diabetes.