Three readouts: waist and weight, blood sugar (HbA1c), and lipids, especially ApoB and a one-time Lp(a).
HbA1c is a three-month average of blood sugar. ApoB is a count of the particles that can lodge in artery walls. Lp(a) is a mostly inherited particle. You usually need it measured once.
How your body handles fuel, where it stores fat, and how much muscle you keep. Change the engine, and the three readouts often move together.
Plate
What is on it, and in what order. Half vegetables. One carb. Protein that stays.
Move
A walk after the meal, and enough muscle to keep. No gym required on day one.
Recover
Sleep that is regular enough to count. About 7 to 9 hours, same-ish time.
Calm
One small daily way to let stress out, so food is not the only valve.
Track
A few numbers, plus the wins the scale misses. The scale is not the scoreboard.
No banned foods. No drug inside this plan. You do not have to give up roti, sabzi, chai, biryani, or a burger on Saturday.
Risk often starts earlier and at a lower weight, so act earlier and act lighter.