What is Type 2 Diabetes?
Type 2 diabetes happens when your body has too much sugar (glucose) in the blood. This can happen if your body isn’t making enough insulin or isn’t using it properly¹.
If blood sugar stays too high for too long, it can cause problems with your heart, eyes, kidneys, and even your feet².
What is Pre-diabetes – and Who’s at Risk?
Before type 2 diabetes develops, some people are told they have pre-diabetes. This means your blood sugar is higher than normal, but not high enough to be called diabetes.
Others may not have pre-diabetes yet—but they’re at higher risk because of their age, background, weight, or health history³.
If this sounds like you, the good news is there’s something you can do.
The Good News
Whether you have pre-diabetes or are at high risk, now is a great time to take action. Losing just 2kg can lower your chance of getting type 2 diabetes by up to 30%ª.
Small changes – like moving more, healthy eating and setting a goal – can make a big difference to your health and how you feel.
Tips to Help You Keep It Up
+ Set Realistic Goals
Healthy changes take time – and that’s okay! Start small and take one step at a time. It’s easier to make little changes than to try changing everything all at once.
Writing down your goals and the small steps to get there in your Action Plan can help you stay focused and motivated. You’ve already made a great start – keep going at your own pace.
+ Get Support
Staying healthy is easier with support. Work with your doctor and health team to stay on track. Having a good relationship with your health professionals can help you for the long run.
You can also join Diabetes YOUnited, a free program from Diabetes Australia, designed for people with diabetes, pre-diabetes, and their families and carers.
+ Eat Smart
Eating regular meals with a mix of healthy foods can help you feel better and reach your goals. Aim to include foods from the five food groups each day.
Not sure where to start? Try the Healthy Eating Quiz from No Money No Time. It’s quick, easy, and gives you helpful tips based on what you eat.
+ Stay Active
Try to move your body every day. Being active is one of the best ways to keep weight off and lower your risk of type 2 diabetes.
Spend time outside in places like parks or gardens to boost your mood and help you stay strong and active.
You can also try cutting back on screen time. Instead of sitting, go for a walk or do something fun outdoors – even a little bit helps!
+ Self-Monitor
Weigh yourself once a week to see how you’re doing. You can also visit your GP or get a free health check at a SiSU Health Station.
Keep track of your progress with your daily checklist or activity planner. You can also use health apps or a pedometer to track your exercise and food choices. This helps you stay aware and in control of your journey.
+ Stay Informed
Keep learning about healthy food choices and how to cook simple meals. This will help you manage your weight and feel great in the long run
Check out our Resources for helpful tools and tips, or explore our event calendar. We’re always adding new ideas to help your stay on track and keep moving forward.
Sometimes it’s harder to stick with your goals – like eating well, moving more, or managing your weight – especially during holidays or events. If that happens, don’t worry – just focus on getting back on track!
The 2kg Challenge has all the resources to help you succeed. Whenever you need a boost, feel free to take the challenge again!
A supportive environment is important too! That’s why we’re working with local partners to make healthy choices easier in our community. Together, we’re helping each other get healthier.
Good luck, and remember – keep going, because you can do it!
1. https://www.diabetesaustralia.com.au/about-diabetes/type-2-diabetes/
2. https://www.diabetesaustralia.com.au/living-with-diabetes/preventing-complications/
3. https://www.diabetesaustralia.com.au/about-diabetes/pre-diabetes/
a. Hamman RF, Wing RR, Edelstein SL, Lachin JM, Bray GA, Delahanty L, Hoskin M, Kriska AM, Mayer-Davis EJ, Pi-Sunyer X, Regensteiner J, Venditti B, Wylie-Rosett J. Effect of weight loss with lifestyle intervention on risk of diabetes. Diabetes Care. 2006 Sep;29(9):2102-7. doi: 10.2337/dc06-0560. PMID: 16936160; PMCID: PMC1762038.