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1. Sugar probably isn't your problem.
2. You need a 5 hour eating window with nothing on either side of that window other than water.
3. Swap your 2-day weight training with a much lighter load and do it 7 days a week.
4. Cut down your eating events. 2 meals only. Don't sip on coffee/tea/soda, each sip is an eating event and therefore an insulin spike.
5. After each eating event walk briskly for 10 minutes to keep your insulin from spiking.
6. Minimum of 15K steps a day.
The volume of food you eat could be a problem as well, but only you know that.
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