Hi Nicole

You don't mention whether you had a fasting test or not. According to SA guidelines, a fasting laboratory glucose(done in the morning after fasting for 8 hours) is considered normal if it is less than 6.1, pre-diabetes if it is between 6.1 and 7, and diabetes if it is 7 or more. Normally we would want two abnormal results, or one abnormal result with associated symptoms like tiredness, weight loss, drinking lots of water and passing too much urine. The other way to test glucose is to do a glucose tolerance test where you go to the lab fasting and they give one 75grams of glucose to drink in water and then test your glucose levels after 2 hours. The cut off for diabetes is a level of 11.1 or higher at 2 hours and normal is less than 7.8. Between these two levels is considered pre- diabetes.With regards to diet, there are a few options and these include a low fat diet, low carb(difficult to do long term) diet or Mediterranean diet. This would address the quality issue, but to help further to lose weight, you need to lower the quantity as well, as the as  best way to reduce weight is to cut down on total calories, more so than the type of calories, for your body can only burn so many calories a day, and if you eat less than this, then weight loss will occur.  Exercise requirements for weight loss are a lot and entail about 60-90 minutes every day.