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

M

MeterTracker

Newbie
Messages
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?
 
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