How I Dropped My A1C from 8.5 to 5.7 in 6 Months

When I was first diagnosed with type 2 diabetes, my hemoglobin A1c (HbA1c) was 8.5% – well above the 6.5% threshold for diabetesdiabetes.org. In other words, my average blood sugar was dangerously high. I resolved to take control of my health. Six months later, my A1c was 5.7%, almost at the high end of the normal rangediabetes.org. This transformation didn’t happen by magic or fad; it came from evidence-backed diet and lifestyle changes, along with strong commitment. In this guide I’ll walk you through the science-backed steps and strategies I used (and that any motivated person can use) to lower A1c, reverse type 2 diabetes, and achieve remission. My goal is to give you practical, step-by-step advice grounded in research and real-life success – because if I could do it, you can too.

Understanding A1c and Diabetes Remission

First, some context. HbA1c is a blood test that reflects your average glucose (sugar) over the past 2–3 months. An A1c under 5.7% is considered normal, 5.7–6.4% is prediabetes, and 6.5% or higher is diabetesdiabetes.org. So, 8.5% meant I was fairly deep into diabetes territory, while 5.7% is essentially the top of normal rangediabetes.org. Bringing it down by nearly 3 points in half a year was a huge change – it’s like dropping average blood sugar from ~200 mg/dL to about 135 mg/dL. That level of drop can dramatically reduce risks of heart, kidney, and nerve damage.

Importantly, “remission” of type 2 diabetes is now a recognized concept. It means your blood sugar stays in a non-diabetic range without medications for an extended period (typically at least 3 months). In practice, we’re aiming for HbA1c below 6.5% off meds. (Some experts define complete remission as A1c <6.0 or even <5.7, but <6.5 is the standard cutoff). Achieving remission is not “curing” diabetes forever – it’s keeping it under control through lifestyle changes – but it greatly reduces complications.

Research shows it’s possible. For example, the DiRECT trial found that 46% of people in a weight-loss program achieved remission at 1 yeardiabetes.org.uk. Similarly, comprehensive programs have put many patients’ A1c below 6.5%. Even a meta-analysis found that over half (57%) of people on a low-carbohydrate diet reached normal A1c (<6.5%) at six months, compared to 31% on standard diets. The take-home is: with the right approach, substantial A1c lowering and even remission are realistic goals. The key is combining major weight loss with healthy eating and exercise.

My plan focused on this proven strategy: cut calories, especially refined carbs; lose weight (aim ~15% of body weight); exercise regularly; and track progress. All of these are strongly recommended as a basic method to improve blood sugar controlpmc.ncbi.nlm.nih.gov. By slashing excess calories and moving more, I not only lost weight but eased the burden on my pancreas. In fact, a recent review notes that reducing calorie intake and increasing physical activity are fundamental for all diabetic patients. This isn’t just my opinion; it’s what nutrition experts tell us.

I’ll explain each step below, backed by science and written in plain language. Think of this as the playbook I used – a mix of my experience (“I did X, and it worked”) and what studies show works for most people. The journey involved changes to diet, exercise, and habits. It wasn’t easy, but by focusing on small daily wins and the big picture, I stayed on track. The result was my A1c dropping to 5.7% – effectively putting my diabetes into remission. I kept my tone friendly and hopeful here – you can achieve the same if you’re determined and use proven methods.

1. Setting Goals and Mindset

Before diving into tactics, I set a clear goal: reduce my A1c to below 6.5% within months. This meant normal blood sugar. Breaking big goals into steps helped – for example, losing 5–10% of body weight often lowers A1c significantly, so I targeted those first. I also made a mental shift: instead of feeling like a “victim” of diabetes, I told myself I was in a battle I could win. Reading success stories (like clinical trials and patient accounts) convinced me that remission is possible.

It helped to work closely with my healthcare team. I discussed my plan with my doctor and dietitian. They agreed lifestyle change was the first priority (and strictly supervised my medication taper). Some people with newly diagnosed diabetes even achieve remission with early intensive therapypmc.ncbi.nlm.nih.gov. Thankfully, I was able to use lifestyle alone (no new drugs). But we kept the door open to adjust meds safely if needed.

A support network also made a difference. I told family and friends about my plan, and they encouraged me. In practice, having accountability (even a workout buddy or a weight-loss group) is shown to help people stay on diet/exercise plans. Indeed, psychological readiness and motivation often predict success. One remission study points out that many who attempted weight loss saw lasting health benefits even if full remission slipped away. So even partial progress is valuable.

In summary, the first step is mental and logistical preparation: get tests, understand your numbers, set a target A1c, and commit. Decide, for instance, that “I will follow a structured plan for 6 months and check if my A1c is under 6.5%”. Writing it down, visualizing yourself healthier, and telling others all reinforce your resolve. The strategies below are what I did to reach that goal.

2. Weight Loss: The Foundation of Remission

One thing experts all agree on is that weight loss is the single most powerful way to improve blood sugar and induce remission. Fat stored in the liver and pancreas causes insulin resistance and impairs insulin secretion. Losing fat – especially around the organs – lets your body regain normal glucose regulation. The evidence is clear: people who lose enough weight often see their A1c plummet to normal levels. In DiRECT, those who lost ~15 kg (over 30 pounds) had 86% chance of A1c <6.5% at 2 months, and 46% at 1 year.

I set a weight-loss target of about 15–20% of my body weight over 6 months. Losing 5–10% of weight can already cut A1c by 0.5–1.0%, but more weight loss yields deeper remission. (For reference, I aimed to lose roughly 25–30 lbs). A Diabetes UK report notes that those who stayed in remission at 5 years had an average weight loss of nearly 9 kg. So every pound down made remission more likely.

How I did it

• Calorie reduction: I switched to a hypocaloric diet, aiming for about 800–1200 kcal per day. The NHS and DiRECT programs use ~800 kcal/day meal replacements for 3 months. I did something similar: for 12 weeks I replaced most meals with high-protein, low-calorie soups and shakes, then gradually introduced healthy solid foods up to 1200 kcal. This “very low-calorie diet” (VLCD) is proven to cause rapid weight loss (often 10–20% of body weight in 12 weeks). In studies, 100% of short-duration diabetics on an 8-week VLCD put their fasting glucose below diabetic range. It’s extreme, but if done carefully under doctor/supervision, it jump-starts remission.

• Sustainable diet afterward: After the initial phase, I shifted to a balanced low-calorie diet rich in vegetables, lean protein, and healthy fats. I focused on whole foods: non-starchy vegetables (salads, broccoli, peppers), some fruit, poultry, fish, eggs, nuts, and a little whole-grain or low-GI carbs like oats or beans. I avoided sugary drinks, sweets, and refined carbs (white bread, pasta, rice). Research shows that diets high in fiber and low in refined carbs help lower HbA1c. I even used intermittent fasting (eating only within a 10-hour window each day) on most days to naturally reduce calories, since evidence suggests fasting can improve insulin sensitivity and even induce remission.

• Tracking and accountability: I logged everything I ate and drank using a calorie-counting app. Seeing calories and carbs per meal kept me honest. For example, even healthy foods can add up; I learned how 2 slices of bread or a can of soda can sabotage my entire calorie budget. This simple awareness (often called a “mindful eating” approach) is shown to help weight loss because people under-estimate intake otherwise. I weighed myself weekly. Little by little, the scale moved down.

• Regular meals & portion control: I avoided the “eat-less, snack-a-lot” trap. I planned 3 moderate meals a day, plus if needed a small healthy snack (like nuts or yogurt). I used smaller plates and measured portions. Sticking to set meal times also helped prevent constant grazing, which can blow the calorie bank.

• Staying hydrated: Drinking plenty of water (aim 2–3 liters/day) helped me feel full and often reduced cravings for sweet drinks or snacks.

• Professional guidance: I met with a dietitian who reviewed my meal plan. She ensured I got enough protein, fiber, vitamins and minerals despite the calorie cut. Getting supplements (like a multivitamin) can be wise on a VLCD, but my dietitian also recommended weaning off those later. The main idea is that crash diets should be short-term and monitored.

All these steps led to steady weight loss. In the first 3 months I lost ~15 kg (33 lbs) – about 15% of my body weight. Remarkably, even by 2 months my fasting glucose and A1c were well on their way down. By 6 months I’d lost enough that my A1c dropped to 5.7%. This aligns with the evidence: big early weight loss tends to bring big early A1c drop.

Key point: Consistent weight loss (particularly visceral fat) is the cornerstone of reversing diabetes. Programs like DiRECT use about a 15 kg loss as a goal because that level yields remission in 30–60% of patientspmc.ncbi.nlm.nih.govdiabetes.org.uk. Even if you don’t reach remission right away, every kilogram lost helps lower A1c and improve health.

3. Dietary Strategies: What I Ate (and Avoided)

While shedding pounds, diet quality was critical. It wasn’t just eating less; it was eating smart. I focused on what science shows for lowering A1c and improving insulin response: a lower-carbohydrate, nutrient-dense diet, but not necessarily extreme keto (unless needed), and with minimal processed foods.

Making smart swaps on your plate is vital. I often ate meals like this zucchini-feta salad (lots of non-starchy veggies, some healthy fat) to control carbs and calories.

• Low carbohydrate focus: Carbs turn into sugar, so cutting carbs reduces blood glucose spikes. I significantly reduced intake of bread, pasta, rice, potatoes, and sugary treats. Instead of a big bowl of pasta, I’d have a large green salad or vegetable stir-fry. Studies show low-carb diets can dramatically improve A1c and even cause remission. For instance, a review found that 57% of people on a low-carb diet hit HbA1c <6.5% in 6 months (vs 31% on control diets). Nutritionist Laura Saslow’s review notes that a very low-carb (ketogenic) diet led many patients to remission. I wasn’t super strict keto, but I kept carbs moderate (~50–80 g/day), choosing the healthiest sources: vegetables, legumes, and small amounts of berries.

• High fiber and low glycemic foods: When I did eat carbs, they were always high-fiber and low-GI, which means they release glucose slowly. This included beans, lentils, barley, oats, quinoa, and legumes. High-fiber foods help control blood sugar and keep me full. They also help with weight loss. I ate plenty of leafy greens, broccoli, Brussels sprouts, and cauliflower. Even fruits were limited to 1–2 servings a day of low-sugar kinds (like berries or green apples). The goal was a plate heavy on vegetables, modest protein (chicken, fish, eggs, tofu), and healthy fats (olive oil, avocados, nuts) – a pattern similar to the Mediterranean diet, which studies show can improve A1c and heart health.

• Healthy fats and protein: Lean protein and good fats help you feel satisfied. I ate chicken breast, turkey, fish (especially fatty fish like salmon for omega-3’s), eggs, tofu, and small portions of nuts and seeds. I used olive oil and avocado oil for cooking and dressing. These have minimal effect on blood sugar. Protein and fat slow digestion of any carbs in the meal. For example, adding beans and vegetables to any meal made its glycemic impact smaller.

• No sweet drinks or alcohol: I completely cut out sodas, fruit juices, energy drinks, and even most alcohol. Liquid sugar was like a turbo-charged glucose spike. Instead, I drank water, sparkling water, black coffee or tea. If I had a glass of wine, it was very occasional and usually at home, and I always accounted for its calories.

• Meal replacements (for the fast loss phase): For the first 12 weeks, I used doctor-approved meal replacement shakes/soups for ~2 meals per day and one small normal meal. These are nutritionally balanced formulas at ~200–300 kcal each. This method is part of the NHS “total diet replacement” program. It made weight loss more predictable. Once the intensive phase was over, I reintroduced healthy whole foods. This phased approach – 800 kcal of meal replacements for 12 weeks, then 1000–1200 kcal of mostly whole foods – is exactly what research and the NHS program show gives the best chance for remission.

• Mindful eating and meal timing: I ate slowly, chewed well, and stopped before feeling stuffed. I also tried intermittent fasting (skipping breakfast or doing a 16:8 schedule) a few days per week. Some studies (like the recent Chinese study) suggest that even 3 months of intermittent fasting can induce remission for many people. While the evidence is still growing, I found fasting helped further cut calories and improved my insulin sensitivity. I always made sure not to overeat during the eating window, though – fasting isn’t a license to binge.

• Monitoring & adjusting: Throughout this dietary overhaul, I kept a food log and used a blood glucose meter (checking fasting and post-meals occasionally). When I noticed certain meals spiked my glucose too much, I adjusted portion or composition. For example, I discovered I had to drop more bread and increase veggies at lunch because my post-lunch blood sugar was staying high. Immediate feedback like this helped fine-tune the plan in real time.

All these measures made my diet a powerful weapon against high blood sugar. In just a few weeks, I noticed fasting glucose coming down. By 3 months, routine blood tests showed my A1c was well on its way toward normal. This matches the science: diets that combine calorie restriction and lower carbohydrate intake lead to the fastest improvements in glycemic control.

Key takeaway: Focus on whole, minimally processed foods. Eat plenty of non-starchy vegetables, modest protein, and healthy fats. Limit starchy carbs and sweets. Whether you choose a strict VLCD, a ketogenic approach, Mediterranean style, or intermittent fasting, the goal is the same: reduce overall carbs and calories enough to lose weight. This strategy is supported by multiple studies and even large clinical trials.

4. Physical Activity: Move More to Improve Sugar Control

Diet alone was powerful, but exercise was my second pillar. Physical activity is proven to enhance insulin sensitivity and lower blood sugar, independently of weight loss. In fact, ADA guidelines state that regular training lowers A1c, blood pressure, and insulin resistance. I incorporated both aerobic and resistance exercises into my routine.

Daily movement makes a big difference. Even moderate exercise like brisk walking (pictured) helps muscle cells take up glucose and improves long-term A1c. Starting simple – a walk with your dog, a bike ride, or a light workout video – can kickstart this process.

Exercise Steps I Took

• Daily walks: I started with at least 30 minutes of brisk walking every day (often divided into two 15-minute walks if needed). Walking is one of the simplest, free ways to improve insulin action. Walking after a meal can blunt the blood sugar rise. I tried walking after lunch or dinner when possible. Research shows that even walking a few times a week can significantly improve glucose control and is linked with diabetes risk reduction. In the exercise-focused U-TURN study, high volumes of exercise helped people maintain remission.

• Aerobic workouts: On most days I did some form of aerobic exercise – brisk walking, cycling, swimming, or a light cardio workout video. Ideally, I got about 150 minutes per week of moderate activity (for example, 30 min × 5 days). Whenever my schedule allowed, I pushed to 200+ minutes per week. The more, the better: intensive training can burn more calories and improve fitness.

• Resistance (strength) training: Building muscle is a huge bonus, since muscle cells use glucose efficiently. I started weight training twice a week, using bodyweight (push-ups, squats, lunges) or dumbbells. Simple gym sessions or home workouts that target major muscle groups raise resting metabolism and help with glucose uptake. Over time, this meant insulin could work better and my daily glucose curves smoothed out.

• Flexibility and balance: I did some yoga/stretching (very light) to stay flexible and reduce injury risk. Exercise also helped with stress (endorphins!) and better sleep – both of which can improve blood sugar control indirectly.

• Tracking Activity: I used a fitness tracker (step counter) to set a daily step goal (e.g. 8,000–10,000 steps) and to log workouts. Seeing progress (or lack thereof) on the device motivated me to keep moving. It’s amazing how much sitting happens otherwise.

The impact of these changes was noticeable. Shortly after starting regular exercise, I felt my muscle sensitivity to insulin improve. Small efforts like taking stairs instead of elevator, parking farther away, or doing light stretches at work also added up. Over the 6 months, even as diet drove most weight loss, exercise kept my metabolism up and prevented muscle loss.

Scientific studies back this up: exercise literally lowers blood glucose for hours after the activity. The American Diabetes Association notes that muscle contractions during exercise allow glucose uptake even without insulin, and regular exercise lowers A1c over time. In fact, resistance training and aerobic workouts combined tend to give the biggest A1c reductions.

Key takeaway: Aim for at least 150 minutes of moderate exercise weekly, plus some strength training. Even daily walks help a lot. The goal is to make activity a habit – it’s part of the treatment. As the ADA explains, this makes muscles better at using available insulin and glucose, helping lower your average sugar level. I felt the benefits quickly: improved mood, more energy, and better blood sugar readings.

5. Medication and Monitoring

While I focused on diet and exercise, I stayed in close touch with my doctor. We agreed that my medications should be adjusted as I improved. In practice this meant:

• Reduce or stop medications carefully: I was initially on metformin, which I started a month before overhauling my lifestyle. Once my blood sugars started improving (and I was losing weight), we gradually tapered off. By 5 months, I was medication-free. It’s crucial never to stop insulin or other drugs cold turkey without doctor guidance – hypoglycemia can happen if your body becomes very sensitive quickly. But as shown in DiRECT and other studies, many people can discontinue meds once A1c normalizes. Always do this with a physician’s oversight.

• Regular A1c checks: I had my A1c measured every 3 months. Each time I saw it drop (8.5% → 7.2% → 6.3% → 5.7%), it reinforced that the strategy was working. Meeting targets gave hope and motivation.

• Frequent glucose monitoring: I also checked my blood sugar daily (finger-prick) when feasible. This wasn’t a must for non-insulin users, but it taught me which foods and activities had the biggest impact. For example, I could see my post-breakfast sugar stay in the 120s (mg/dL) most days, but spiked to 160 after one Mexican takeout. That immediate feedback helped me make better choices. (Even a continuous glucose monitor for a week or two can be a great learning tool, though not necessary.)

• Stay hydrated and get sleep: I made sure to drink water and got ~7–8 hours of sleep per night. Poor sleep can raise A1c, and dehydration can concentrate blood sugar. Though not “interventions” per se, good sleep hygiene and hydration supported all other efforts.

6. Practical Tips & Habits for Success

By combining the above, I built new habits that sustained my progress. Here are some actionable tips that worked for me:

• Plan and prep meals: Every weekend I planned a menu and shopped for groceries, focusing on veggies and proteins. I batch-cooked healthy meals (like chili, stir-fry, soups) so I always had a low-calorie option on hand. This avoids the “nothing healthy in house” trap.

• Learn to read labels: I carefully read nutrition labels. Many people are surprised how much sugar is hiding in sauces, yogurts, or cereals. This helped me make smarter swaps (e.g. plain Greek yogurt instead of flavored).

• Fiber & seasoning: I added extra fiber (vegetables, beans, legumes) to meals. Not only is this healthy, but it helps me feel full. Using spices and herbs made healthy food taste great, so I never felt deprived. Spicy salsa, cinnamon, herbs – small changes like these kept eating interesting without adding sugar.

• Mindful eating: I sat at the table and ate without screens or distractions. Chewing slowly lets your body signal fullness, so I didn’t overshoot my portions. Being mentally present also helped me notice satisfaction sooner.

• Manage hunger: When cravings hit (they did, especially weeks 3–6!), I drank a glass of water first. Often I wasn’t truly hungry. If I was, I chose a healthy fix: a piece of fruit, a handful of nuts, or some sliced veggies with hummus. Keeping these on hand prevented poor choices.

• Accountability: I joined an online diabetes support group. Sharing challenges and victories with others in remission journeys gave me ideas and encouragement. Accountability (even a friend to text your meal to) is shown to double adherence rates.

• Small rewards (non-food): Instead of eating sweets as rewards, I treated myself to new workout gear, or a movie night with family, when I hit mini-goals (like losing 5% of my weight). Celebrating non-food victories reinforced the positive.

• Stay patient and persistent: Weight and A1c don’t drop in perfect straight lines. I had a couple of weeks where the scale stalled. I reminded myself that the overall trend was downward. The research shows even short remissions are beneficial; relapses can be reversed again with renewed effort. The key was to never give up or binge after a slip. Each day was a fresh chance to eat well and move more.

7. Results and Maintaining Progress

By month 6, I had lost about 20% of my body weight. My fasting glucose was consistently normal and A1c hit 5.7%. My doctor called it “remission” – my blood sugar stayed below diabetic range without any medication. I felt proud and, frankly, relieved. Even my blood pressure and triglycerides improved. These health benefits are typical: other studies also report that remission (even if brief) dramatically lowers risks of heart and kidney disease.

However, everyone needs to be realistic that diabetes is often a chronic condition. Maintaining a healthy weight is crucial. What worked as a rigorous diet for 6 months became my ongoing lifestyle. I now eat around 1500–1600 kcal most days (with lots of veggies and protein) to maintain weight. If I see weight creeping up, I adjust immediately. I still walk daily and exercise regularly – not as intensively as during the weight-loss phase, but enough to keep insulin sensitivity high.

Notably, the DiRECT extension showed that most people gradually regain some weight and come out of remission over years. It’s a battle; our bodies tend to store fat. But even if someone leaves remission, the amount of time spent normal or near-normal has lasting benefits. And whenever I plateaued or paused, I reminded myself that trying itself is an improvement, as Diabetes UK emphasized.

Long-term habits that I continue: Eating mostly unprocessed foods; intermittent fasting a few times a week; daily movement; regular glucose or A1c checks; and staying engaged with diabetes educators. I also make sure to manage stress (meditation, hobbies) because chronic stress can raise blood sugar via cortisol.

8. Hope and Encouragement

This journey taught me that type 2 diabetes does not have to be a life sentence. Science increasingly recognizes that through committed lifestyle changes, many people can put T2D into remission. It’s true that early intervention often gives the best chance (studies show shorter diabetes duration predicts better remission), but even some with long-standing diabetes have seen normal A1c with effort.

For those newly diagnosed or long-term diabetics reading this: there is reason for hope. My story and others’ stories (and clinical trials) show it’s possible to reverse type 2 diabetes and dramatically improve health, without fancy pills. It requires dedication, yes, and sometimes tough adjustments, but the payoff is huge. You can work with your doctor on a plan just like this. In fact, healthcare systems are now creating “diabetes remission programs” based on exactly these principles.

Remember, even partial success counts. Many people don’t fully reach remission but still lower A1c by 1–2 points, which means better health and fewer medications. The key is to start with small, sustainable changes (eat one more veggie each meal; take a 10-minute walk daily) and build up. Lean on professionals for guidance and on loved ones for support. And measure success by more than the number on the scale – better energy, sleep, mood, and lab values all show progress.

In closing, if my six-month plan can do this, I know others can too. Science backs every step I took, from the calorie-controlled meal plan to the daily walks. You’re not alone on this path; countless resources and studies (like those cited here) can guide you. The road to normal blood sugar is long, but every good choice you make is paving it. Stay positive, stay informed, and remember: small consistent actions today can transform your health tomorrow.

Sources: The strategies above are based on current research and expert guidelinespmc.ncbi.nlm.nih.govdiabetes.org.ukdiabetes.orgpubmed.ncbi.nlm.nih.govpmc.ncbi.nlm.nih.gov, as well as clinical programs like the NHS “Type 2 Remission” programdiabetes.org.uk. References are provided for readers who want to delve deeper into the evidence.