Six Weeks to a Healthier Me: My Aggressive Pre-Surgery Weight Loss Plan

I'm 56 years old, weigh 125kg, and in less than six weeks, I'm scheduled to have hip replacement surgery. I've got high blood pressure and type 2 diabetes. I want to lose 10–15kg before the operation—not for vanity, but because it could change everything.

This is more than a short-term fix. It's a line in the sand. I'm using these six weeks to reset my body, health, and mindset. It's the start of a bigger transformation.

Why the urgency?

Keto and intermittent fasting have worked for me in the past. So that's the base of my plan. Add some gentle daily movement and simple structure, and I have a path I can follow. It's going to be strict, but it's achievable.

The Six-Week Strategy

1. Go Very Low Carb (Keto)

• Under 30g net carbs per day
• No bread, pasta, rice, potatoes, or sugar
• Base meals around:
  • Eggs
  • Meat, fish, and poultry
  • Leafy greens and above-ground veg
  • Cheese and healthy fats like olive oil and avocado
• No fruit except maybe a few berries now and then
• No processed "keto" snacks that hide carbs

I’ll prep simple meals in advance so I never have to think about it.

2. Intermittent Fasting (18:6)

• Eat between 2 pm and 8 pm
• Fast for the remaining 18 hours
• During the fast:
  • Drink water, black coffee, and tea
  • No milk, no sweeteners
• Two meals per day, no snacking

Fasting suits me. It keeps things simple and cuts calories without counting.

3. Gentle Daily Movement

I can't do heavy workouts, but I can:

• Walk 30 minutes a day, broken into 10-minute blocks if needed
• Do gentle mobility and stretching exercises
• Use resistance bands or bodyweight for strength without stressing my joints

The goal is consistency, not intensity. Movement also helps blood sugar and sleep.

4. Hydration, Electrolytes, and Sleep

• At least 2.5 litres of water per day
• Add salt, magnesium, and potassium to avoid keto flu
• Sleep 7–8 hours a night – recovery starts with rest

Weekly Goals and Adjustments

Week 1:

• Expect a 2–3kg drop (mostly water weight)
• Feel sluggish for a few days, that's normal
• Stay strict, stay hydrated

Week 2:

• Start to feel better
• Energy and mental clarity improve
• Walks get easier

Weeks 3–4:

• Weight loss is slowed to 1–2kg/week
• Routines feel automatic
• Possible plateau? Tighten portions or widen the fasting window if needed

Weeks 5–6:

• Final push
• Stay consistent
• Optional 24-hour fast once a week for an extra boost (only if feeling strong)

Tracking Progress

• Weekly weigh-ins (Friday mornings)
• Blood glucose tracking daily
• Blood pressure monitoring twice a week
• Log meals, movement, sleep, and mood

If something isn’t working, I won't mindlessly follow any plan that's not helping me.

Post-Surgery: Keeping the Weight Off

This isn’t a diet. It’s a long-term shift. After the op, I plan to:

• Stick with low-carb, high-protein meals
• Keep an eating window (maybe 10 am–6 pm, depending on recovery)
• Keep walking and build in light strength training as I heal
• Stay off the processed stuff
• Continue tracking my health data

I want to come out of surgery healthier than I've been in years. That means:

• Reversing my type 2 diabetes, or at least keeping it well-controlled
• Possibly reducing or eliminating blood pressure meds
• Having the energy and mobility to do more with life

Final Thoughts

This six-week plan is just the start. I'm not trying to be perfect. I'm trying to be consistent. If I mess up one day, I'll return to it the next. No excuses.

The goal is simple: Lose 10–15kg, make surgery safer, and lay the foundation for a longer, healthier life. I haven't mentioned the mental health aspects yet, I will expand on that in a separate post.

Time to get to work.