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

M

MeterTracker

Member
Messages
10
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?
 
CalmBasal said:
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?
Click to expand...
Thanks again, this is exactly the kind of structure I needed.


I’ve started making a few swaps this week — switched breakfast to Greek yoghurt and berries, and added short walks after lunch and dinner. Feels surprisingly manageable so far.


Protein goal will take some planning, but I’m already noticing I snack less when I include more chicken or eggs.


Do you track calories as well, or just focus on portion sizes and habits once the main routine is in place?
 
That’s really impressive, Antje — congrats on the 20 kg loss!

Focusing mainly on carbs sounds much simpler than tracking everything.
Did you just reduce the higher-carb foods in general, or do you still aim for a specific daily carb range?
 
MeterTracker said:
That’s really impressive, Antje — congrats on the 20 kg loss!

Focusing mainly on carbs sounds much simpler than tracking everything.
Did you just reduce the higher-carb foods in general, or do you still aim for a specific daily carb range?
Click to expand...
I heavily reduced the carbs, and increased fats and protein to satiety. This also got my lipid levels completely back in the green zone as a surprising side effect.
Not even aiming at weightloss (although I could use it with a BMI of around 35), but being diagnosed with diabetes and put on insulin, I found it much easier to dose for low carb meals, I'm lazy.

Mind, the weightloss came very gradually, I'm 9 years in now. But then, I didn't aim for weightloss, happily scrunching away on pork scratchings with aioli, fatty cuts of meat, and generous amounts of butter on my low carb toast.
 
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That actually sounds like a really sustainable approach. I like the idea of making changes that you can keep up for years rather than going all in for quick results. It’s encouraging to hear how consistent habits can pay off long-term.
 
Having been too fat all my life, 70-odd years, I am now too thin. I could do with more weight off belly and waist but the rest of me looks scrawny. All due to keto. A long spell 5 and a half months - in hospital, with no exercise has lost me all my muscle tone, and only I know where I am still carrying excess weight.
 
That’s quite a journey - sounds like you’ve really been through a lot.
Regaining muscle after a long hospital stay can be tough, but I imagine it’s worth rebuilding gradually.
Even small amounts of strength work or resistance bands might help bring some balance back.
 
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