The Primary goal of weight loss is slowly being achieved with [just] sub 100 weights being seen more often.
Erg times are ok
PB at park run 33:09. A 2 minute improvement over my previous. More importantly I think it felt good.
Just got blood tests back from the doc.
Blood sugar dropping (should be less than 6.0) was diebetic with 8.0 in April '25, 7.9 Mar '26, 7.1 now. So good to see on the way down.
Cholesterol however is a rising issue. Should be less than 5.6.
Was 6.0 in Apr'25, 6.0Mar'26, 6.2 now.
To get the weight and sugar to go down I had to give up potatoes, pasta, rice, ice cream, chocolate, milk & alcohol. (With the occasional relapse)
Now apparently I have to give up dairy - milk, Yoghurt, Ice cream, cheese, butter, cut fat off meat.
One wonders what's next.
Thanks for sharing those numbers. Based on what you've provided:
Age: 63 years
Weight: 100 kg
Fasting glucose: 7.1 mmol/L (this is in the diabetes range if confirmed on repeat testing)
Total cholesterol: 6.2 mmol/L (elevated)
LDL cholesterol: 4.0 mmol/L (higher than recommended for most people)
No current medications
These results suggest it would be worthwhile to discuss treatment options with your GP, because both blood sugar and LDL cholesterol are above desirable levels. Many people benefit from lifestyle changes, and some also benefit from medication depending on their overall cardiovascular risk.
Diet priorities
Eat more of these
Plenty of non-starchy vegetables (broccoli, leafy greens, cauliflower, zucchini, capsicum)
Beans, lentils, and chickpeas several times a week
Oats or barley for breakfast
Fish (especially oily fish) 2–3 times a week
Skinless chicken, tofu, or other lean proteins
Unsalted nuts in moderate portions
Olive oil instead of butter
Limit these
Sugary drinks and sweets
White bread, white rice, and refined breakfast cereals
Pastries, cakes, and biscuits
Bacon, sausages, salami, and fatty red meats
Butter, cream, and large amounts of cheese
Deep-fried takeaway foods
Sample day
7-Day Meal Plan
Day
Breakfast
Lunch
Snack
Dinner
Monday
Porridge made with rolled oats, topped with blueberries and chia seeds
Wholegrain sandwich with grilled chicken, tomato, lettuce, and avocado
Small handful of unsalted almonds
Grilled barramundi with steamed broccoli, carrots, and a small serve of brown rice
Tuesday
Plain Greek yoghurt with strawberries and walnuts
Lentil and vegetable soup with a slice of wholegrain toast
Apple
Roast chicken breast with mixed vegetables and green beans
Wednesday
Two poached eggs on wholegrain toast with grilled tomato
Tuna salad with mixed greens, cucumber, capsicum, and olive oil dressing
Carrot sticks with hummus
Lean beef stir-fry loaded with vegetables, served over a small portion of brown rice
Thursday
Overnight oats with unsweetened milk, cinnamon, and raspberries
Chickpea salad with cucumber, tomato, spinach, feta, and olive oil
Pear
Baked salmon with asparagus and roasted pumpkin
Friday
Wholegrain toast with avocado and a boiled egg
Leftover salmon salad
Plain Greek yoghurt
Chicken and vegetable curry made with tomatoes and spices, served with cauliflower rice or a small amount of brown rice
Saturday
Porridge with sliced apple and cinnamon
Turkey or chicken wrap on a wholegrain wrap with salad
Small handful of mixed nuts
Grilled lean lamb with a large Greek salad and roasted vegetables
Sunday
Omelette with spinach, mushrooms, and tomato
Bean salad with tuna and olive oil dressing
Kiwi fruit
Roast skinless chicken with Brussels sprouts, carrots, and sweet potato
Shopping list
