My Weight Loss Program

 

Losing It the Right Way: A Personal Journey to Healthier Living

How I’m Taking Control of My Weight to Manage Type 2 Diabetes and Build a Sustainable Lifestyle

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By John Fisher (assisted by AI)

At 5 feet 8 inches (1.73 meters) and 180 pounds (81.6 kg), I recently realized my Body Mass Index (BMI) is 27.4, placing me in the overweight category. Having been diagnosed with Type 2 diabetes, I know that losing even a small amount of weight could significantly improve my health. My goal is to lose 10% of my body weight—18 pounds—in four months, averaging a little over 1 pound per week. But this isn’t just about numbers—it’s about creating a lifestyle I can live with.

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What Actually Causes Weight Loss?

Weight loss boils down to calories in versus calories out. If you eat fewer calories than you burn, your body begins to use stored fat for energy. But it’s not just about eating less—it’s about eating smarter. That means eating nutrient-dense foods and moving more throughout the day. My plan is simple: eat the right types and amounts of food and stay active.

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My Plan to Reach 162 Pounds

Target weight: 162 lbs (73.5 kg)

Target BMI: 24.7 (healthy range)

Weekly goal: ~1.1 to 1.2 pounds

Estimated daily calories: ~1,600–1,800 per day

Key elements of my plan:

• Plan and track meals with a food tracking app

• Weigh myself daily to stay aware of progress

• Exercise three times weekly, with a mix of weight training and outdoor work

• Stay accountable to my daughter, my diabetes coach, and a friend who exercises with me

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Identifying My Weight Loss Obstacles

Through self-reflection, I’ve noticed some habits that make weight loss harder:

• Eating irregularly and binging after fasting

• Snacking on nuts too frequently (4+ times/day)

• Putting too much on my plate and going back for seconds

• Eating too fast

• Late dinners (after 8 pm)

• Too little vegetable intake compared to protein

• Eating while driving (habit, not hunger)

• Being less active in winter

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Making Healthier Choices

1. Daily Nutrition Goals (out of ~1,700 calories):

• Protein: 25–30% (100–130g)

• Fat: 25–35% (45–70g)

• Carbs: 40–50% (160–225g), focusing on fiber-rich and low-glycemic carbs

• Vegetables: 3x the amount of protein by volume

2. Exercise Plan:

• Weight training 2x/week

• Gardening and walking in summer

• Quick workouts or stretching in winter

3. Support & Accountability:

• Daily check-ins with my daughter

• Weekly calls with my diabetes coach

• Regular encouragement from an exercise mentor

4. Tracking & Reflection:

• Daily weigh-ins: Pros—real-time feedback. Cons—daily fluctuations may frustrate.

• Food tracking: Increases awareness and supports planning

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Conclusion (with Health Disclaimer)

This is more than a weight loss plan—it’s a step toward reclaiming my health and building a lifestyle I can live with. Getting to 162 pounds will support my diabetes management and reduce other health risks. It’s not always easy, but it’s worth it.

⚠️ Important Health Note:

This plan reflects my personal health journey. It is not intended as medical advice. Everyone’s needs are different—please consult your doctor, registered dietitian, or certified coach to design a plan that’s right for you.

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Keywords: weight loss, diabetes, calorie deficit, healthy eating, exercise plan

Hashtags: #WeightLossJourney #Type2Diabetes #HealthyHabits #FitnessOver40 #MindfulEating

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