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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Good Nuts, Bad Nuts

Nuts and Diabetes: Choosing the Right Fats for Better Health

By John Fisher

Eating nuts can be an excellent choice for individuals with diabetes, offering a variety of benefits such as stabilizing blood sugar levels and providing essential nutrients. However, the choice of nuts and how they are prepared can make a significant difference. Selecting nuts that aren’t roasted in vegetable oils is essential for managing diabetes, as the type of fat in nuts and oils can impact inflammation and blood sugar control.

The Impact of Different Fats

When considering fats, we generally classify them as “good” or “bad.” Good fats, found in foods like nuts, avocados, and olive oil, support cellular function, protect heart health, and may help manage blood sugar levels. Bad fats, on the other hand—often found in fried foods, heavily processed snacks, and vegetable oils used in roasting nuts—can increase inflammation, which has a direct link to insulin resistance and type 2 diabetes.

Polyunsaturated fats (PUFAs), present in some oils like vegetable, soybean, and corn oils, can be problematic for people with diabetes when consumed in high amounts. Dr. Chriss, a specialist in nutritional impacts on metabolic health, explained during our interview, “While nuts can offer fantastic nutrients, the PUFA-rich oils they’re often roasted in can drive inflammation and potentially worsen blood sugar management. It’s crucial for diabetics to check labels and avoid these oils.” In my own experience managing diabetes, I noticed an improvement in blood sugar stability when I switched to dry-roasted or raw nuts, steering clear of those cooked in inflammatory vegetable oils.

Nuts and Their Benefits for Diabetics

Many types of nuts are particularly beneficial for people with diabetes because they contain “good” fats, fiber, and protein, all of which help stabilize blood sugar levels and support satiety, reducing cravings for higher-carb snacks. Some top choices include:

1. Almonds: High in fiber and magnesium, almonds can improve insulin sensitivity, making them a great snack for people with diabetes. Magnesium has been linked to improved blood sugar control, and almonds provide it in abundance.

2. Walnuts: Known for their omega-3 fatty acids, walnuts support heart health, which is critical for diabetics, who face a higher risk of heart disease. Omega-3s also have anti-inflammatory properties, counteracting some of the inflammation associated with diabetes.

3. Macadamia Nuts: Lower in PUFA fats than many other nuts, macadamias offer monounsaturated fats, which are more stable and less likely to oxidize, minimizing inflammation risks. I’ve personally found macadamia nuts to be a satisfying, diabetes-friendly snack due to their low carbohydrate content and mild impact on blood sugar.

4. Pistachios: These nuts are high in fiber and offer a source of protein, both of which can help stabilize blood sugar after meals.

Avoiding Vegetable Oils

When selecting nuts, checking labels for added oils is essential. Many commercially roasted nuts are prepared with vegetable oils, including soybean, sunflower, or canola oil, which can be high in PUFAs. While PUFAs are necessary in small amounts, excessive consumption can lead to an imbalance, increasing inflammation and potentially affecting blood sugar control negatively.

Roasting nuts in oils also increases the risk of oxidation, especially when oils are exposed to high heat. Oxidized oils generate free radicals, which can contribute to chronic inflammation. Instead, look for raw or dry-roasted nuts without added oils, or try roasting them yourself at home with a touch of heart-healthy olive or avocado oil.

The Good Fat Advantage

Nuts offer a wealth of monounsaturated fats and some omega-3 fats, known to be anti-inflammatory and beneficial for managing diabetes. Incorporating a variety of nuts in moderation can support satiety and reduce blood sugar spikes, providing both nutritional benefits and flavor variety for those managing diabetes.

In my experience, opting for raw or dry-roasted nuts has made a tangible difference in managing my blood sugar levels. By making small adjustments like this, diabetics can enjoy the benefits of nuts without the added risks associated with vegetable oils and bad fats. As Dr. Chriss noted, “Choosing whole foods in their most natural form can make a significant impact on managing diabetes long-term.”

Note: I have been under the care of a functional medicine doctor to help manage my Type 2 diabetes through dietary changes. By eliminating inflammatory foods—such as grains, dairy, processed foods, and processed meats—I have lost 30 pounds and significantly reduced my A1C levels. For privacy, the doctor’s name has been changed in this story.

This article was created with the assistance of AI, which transcribed a recording of my interview and helped organize the information into this story.

Hashtags: #DiabetesManagement #HealthyFats #NutritionTips #BloodSugarControl #AntiInflammatory 

2020 Diabetes Facts & Statistics

Diabetes costs the U.S. economy $295 billion per year, making it one of the country’s most expensive diseases. But the damage obviously extends well beyond dollars and cents. Diabetes is the 7th most deadly disease in the U.S., claiming over 80,000 lives per year and becoming a daily concern for millions more people.

Yet the roughly 9 in 10 Americans who don’t have diabetes probably don’t understand the full extent of the struggle. The same can be said of the over 1 in 5 people with diabetes who don’t know they have it.

To help spread awareness, WalletHub assembled an infographic filled with diabetes facts and statistics. These facts explore the physical and financial impacts of the disease as well as what folks are doing to fight back. We also surveyed a panel of diabetes experts about issues ranging from personal finance to public policy. You can find everything below.

6 Facts About Diabetes in 2020

• $294.6 Billion: Estimated medical cost of diabetes in the U.S. in 2019.
• $9,506: Average annual diabetes-related health care costs for patients.
• 2.3: Number of times by which a diabetes patient’s health care costs increase.
• 14 & 18 Years: Reduction in the average male and female type 1 diabetes patient’s life expectancy, respectively.
• 88 million: American adults have “prediabetes” (84% of them don’t know they have it).
• 70%: Chances of developing diabetes if both your parents have type 2 diabetes.

Are you paying for health or disease at the grocery store?

Choosing the right food prevents disease

SPOTSYLVANIA, VIRGINIA – (October 20, 2014) – According to the United States Census Bureau, supermarkets and grocery stores are a $466 billion industry. With nearly 65,000 stores nationwide, supermarkets are designed to meet the needs of those looking for the convenient foods to those who want to cook everything from scratch, and everything in between. With so many choices people can become overwhelmed and lose sight of the fact that what they put in their grocery cart can directly impact their overall health. Dr. Nimali Fernando, a pediatrician who founded The Doctor Yum Project, names five things you may be putting in your cart when you opt for unhealthy, processed foods.

“When it comes to feeding a family, there are choices we can make at the grocery store that can make us healthier AND save us money,” explains Dr. Nimali Fernando. “It’s time for us to stop considering the price per calorie of our food choices. Of course junk food may seem like the better value. But most Americans these days should consider the value of the nutrients per dollar and how full their food makes them feel. A banana has fewer calories than a bag of chips but delivers more satiation and nutrition at a similar price. Stocking your grocery cart with healthy fruits and vegetables doesn’t have to be expensive, and it’ll be worth it health-wise for both you and your children.”

When you reach for many quick, pre-packaged foods, you may be choosing foods that will be detrimental to your health. In fact, Dr. Fernando advises that you may be adding these five things:

1. Early onset of diabetes. The Centers for Disease Control and Prevention reports that around 16 percent of caloric intake for children and adults comes from added sugars. A typical teenager in America is ingesting 35-45 teaspoons of added sugar a day, and many pre-packaged foods and beverages they eat and drink contain high amounts of sugar. We are now seeing record numbers of type 2 diabetes in children, which can be much harder to manage than diabetes in adults.
2. Obesity. With the one third of children now overweight or obese, we should be less worried about how many calories our dollars buy and more focused on how many nutrients we can buy. Extra calories are leading to weight gain in children, leading them to have back pain, flat feet, and poor self image.
3. Constipation. Most processed and convenience foods are devoid of fiber, which could lead to trouble in the bathroom. Today, many children suffer from constipation that lasts for months or even years. Constipation can even lead to problems like bedwetting and chronic urinary tract infections.
4. Early coronary artery disease. The consumption of all the added sugars, according to the CDC, has been associated with cardiovascular disease, even among adolescents. In one study almost 100 percent of 10 year-olds in America already had fatty streaks in their coronary arteries. When we choose healthier options we are not just preventing heart disease in kids, we may be reversing the disease they already have.
5. Shortened lifespan. Some experts predict that this generation of children will be the first have a shorter life expectancy than their parents. This is due to the nature of their diet and sedentary lifestyle, which leads to illness. For instance, obesity now is the number one risk factor for cancer, and so much of our risk factor for cancer in adulthood is established in the first two to three decades of our life. If we can teach kids to make healthy choices from a young age, we are ultimately giving them the best chance for a long, productive life.
    

“The simple act of choosing healthy foods that contain vital nutrients and vitamins can make a serious impact in your long-term health and your children’s health,” affirms Dr. Fernando. “Teaching your children how to shop healthy will be essential to helping them maintain a long, healthy lifestyle.”

For more information or to make a donation, visit the site at www.doctoryum.com.

About The Doctor Yum Project

The Doctor Yum Project is a nonprofit organization that was founded by Dr. Nimali Fernando, a pediatrician. The mission of the organization is to raise awareness about the benefits of feeding children healthy foods and encouraging healthy lifestyles, thereby reducing childhood obesity and diet-related illnesses. They offer kids cooking classes, a cooking club, a preschool nutrition program, and more. For more information on The Doctor Yum Project, visit the website at:www.doctoryum.com.

Low vitamin D levels linked to prediabetes and prehypertension

Prediabetes and prehypertension have been associated with low vitamin D levels. In a recent issue of the journal Diabetes Care, scientists report a correlation between reduced vitamin D levels and prediabetes and prehypertension in adults. Both prediabetes and prehypertension are estimated to exist in at least one-fourth of disease-free adults.

Researchers analyzed data from 898 men and 813 women who participated in the National Health and Nutrition Examination Survey (NHANES), 2001-2006. Blood pressure measurements were obtained during examinations conducted upon enrollment, and blood samples were evaluated for glucose, serum 25-hydroxyvitamin D and other factors.

Prediabetes was defined as having a fasting serum glucose of between 100 and 125 milligrams per deciliter, and prehypertension was defined as systolic blood pressure of 120 to 139 mmHg and/or diastolic blood pressure between 80 and 89 mmHg. Prediabetes was 33 percent higher among those with vitamin D levels of 76.3 nmol/l (30.5 ng/ml) or less compared to those with higher levels. Prehypertension was evident in 61 percent of those with the lower vitamin D levels. Participants with undiagnosed diabetes and untreated hypertension had even lower vitamin D levels on average. Serum vitamin D levels tended to decline with increasing age and body mass.

When the risk of having both conditions was considered, those with low vitamin D levels had 2.4 times the risk of that experienced by subjects with higher vitamin D levels. 

It is reasonable that among those with prediabetes or prehypertension, vitamin D supplementation resulting in increased serum vitamin D levels may help reverse subtle changes in fasting serum glucose and resting blood pressure that may lead to more advanced disease states.

Alok K. Gupta, MD, Meghan M. Brashear, MPH and William D. Johnson, PHD. Prediabetes and Prehypertension in Healthy Adults Are Associated With Low Vitamin D Levels. Diabetes Care March 2011 vol. 34 no. 3 658-660.

FromUSANA Health Sciences usana@updates.usana.com