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48 y/o, 115kg, normal blood sugar – looking to improve health

M

MeterTracker

Newbie
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4
Type of diabetes
Don't have diabetes
Treatment type
I do not have diabetes
Hi all,
I'm 48 years old, 180 cm tall, and weigh 115 kg. My blood sugar levels are within the normal range, and I haven't been diagnosed with diabetes. But I know the extra weight puts me at risk, and I’d really like to take action before any issues develop.

I’m hoping to hear from others who’ve been in a similar situation — how did you start making changes? What helped you stay consistent?

Thanks in advance for your tips and support!
 
I’m 40 and went through a similar “prevention first” phase. What worked for me was keeping things boring and consistent:

Calorie deficit (~−500 kcal/day) with plenty of protein and veg.

Steps + strength: 8-10k steps/day + 2× week full-body resistance.

Sleep 7-8 h; alcohol mostly weekends.

Track weekly: weight, waist, average steps, sleep, resting HR/BP.
A few questions to tailor ideas: 1) typical day of eating? 2) steps now / injuries? 3) sleep & alcohol? 4) any recent BP/lipids/HbA1c?
 
Thanks, that’s super helpful. Rough answers:
  1. Breakfast is usually toast + jam; lunch a ham/cheese sandwich; dinner pasta or a takeaway 3-4×/week. Lots of coffee, 2-3 beers Fri/Sat.
  2. Steps ~5,000/day (desk job), no injuries.
  3. Sleep ~6.5 h on weeknights.
  4. Spring GP check: BP 132/84, total cholesterol “a bit high”; never had HbA1c. Waist ~112 cm.
    Happy to tweak food first - any simple swaps you’d prioritise?
 
Great — easy wins first:
Food swaps

Breakfast: swap toast/jam → Greek yoghurt + berries + nuts or 2–3 eggs + wholegrain toast.

Lunch: base it on protein + veg (tuna/chicken/salmon + salad/soup).

Dinner: keep carbs to a fist-sized portion; plate half veg, quarter protein, quarter starch.

Drinks: water/tea/black coffee; save alcohol for ≤2 nights/week (max 2 drinks).

Aim 120–140 g protein/day to help satiety.

Movement & sleep

Add a 15–20 min walk after lunch and dinner → nudges you towards 8–10k steps.

2×/week strength: goblet squat, push-up (incline if needed), hip-hinge/RDL, row, overhead press, plank (2–3×8–12).

Target 7–8 h sleep; phone out of the bedroom helps.

Track weekly: weight, waist, average steps, sleep, resting HR/BP. Post back in a week?
 
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