If you want to resolve your Type 2 diabetes and reduce your risk for cardiovascular and kidney complications, a new study in the journal Diabetologia provides a roadmap.

When researching the effect that diabetes remission has on long-term health outcomes, the scientists found that it reduces the risk of chronic kidney disease by 33% and cardiovascular disease by 40% (even if eventually the diabetes returned).

They also identified the most effective ways to reverse Type 2 diabetes, or to keep prediabetes from progressing.

Study participants, who had diabetes for an average of six years and were obese, reduced their daily intake to 1,200 to 1,800 calories, depending on their weight. Total fat made up less than 30% of their calories; saturated fat was less than 10%.

They increased physical activity to 175 minutes a week, including brisk walking and moderate-intensity activities — that's anything that makes your heart beat faster and makes you breathe harder, though you can still talk. This improved their weight and fitness, as well as blood sugar and LDL cholesterol levels.

If you've been diagnosed with prediabetes or diabetes, it's never too late to get the benefits of improved nutrition and physical activity to reverse diabetes and to protect you from serious complications.

For step-by-step guidance on upgrading your nutrition and activity level, check out our book "You on a Diet" and Dr. Mike's "What to Eat When Cookbook."