Weight loss is sometimes a conflicting subject. We are caught between the battle of knowing we should love ourselves at any size and at the same time just feeling that negative self talk creep in as you begin to dig out your summer clothes from last year only to realise they now feel that little bit tighter.
You just want to feel good, and look good too, and there is nothing wrong with wanting that for yourself.
I also know that you don’t want to have to diet like it’s 1999 with restrictive eating habits, you have been there and done that.
Weight loss in your 40’s and beyond is just harder, there is no denying that.
BUT…..
It IS still possible, so it you are tired of yo-yo dieting, and wondering why what used to work no longer does.
So let’s get straight to is as these are the steps that I am currently working on. As someone with PCOS and is also in the throws of midlife, I now gain weight VERY easily and it becomes far harder to get it off.
So when I know I want to place a little more intention on my health and to lose weight these are the exact steps I will be taking.
Here are 15 real, doable steps to help you lose 15lbs—and keep it off—in a way that works with your hormones, energy levels, and actual real life.
Because crash diets, 1200-cal meal plans and cutting out carbs forever?
They’re not it. Not anymore. Not for us.
1. Start with your why.
Not just “I want to lose weight.” Dig deeper. How do you want to feel in your body? Focus on the feeling, focus on the energy levels, think about what would be different with your life if you looked and felt the way you wanted to. Don’t skip this step as this will become your anchor, especially on the days when you think that nothing is happening.
2. Set a realistic goal.
15lbs in 2 weeks? Nope. Aim for slow, sustainable fat loss: 1-2lbs a week (sometimes less, and that’s ok!).
3. Know Your Baseline Calories + Macros
You need the right balance of protein, carbs and fats. But you also need to know how much food you should be consuming for weight loss. Because cutting it too low can cause a loss in precious muscle mass which then results in down regulating your metabolism. Find your Basal Metabolic Rate (BMR) and then reduce it by 10-20 % to find your weight loss calories.
4. Prioritise protein.
Aim to get 30% of your total calories from protein. This helps you feel fuller, build muscle, and boost metabolism.
5. Track (for awareness, not obsession).
Tracking your food is annoying, I know! But doing it even for a short time can be a game-changer for making more informed choices. Every time I track my food I lose weight because it simply makes you more aware. It doesn’t have to be forever, but tracking can help bring awareness to eating habits and behaviours.
6. Strength train 1-2 x a week.
More muscle = better metabolism, stronger bones, and more shape and definition aka looking more ‘toned’. And nope, it won’t make you bulky.
7. Heart Health Training at least 1 x a week.
This means training your cardiovascular system. Heart health is important too, we just don’t want to overdo this one when it comes to midlife. Elevate your heart rate for 20-60 mins at least once a week. This could be a run, cycle, spin class, HIIT, dancing, swimming, anything of your choosing.
7. Walk more.
Don’t underestimate daily movement. Aim for 8-10k steps a day if you can. Every little bit counts. If you are already doing that then consider adding weighted walks to you arsenal.
8. Sleep like it’s your job.
Your hormones, hunger and recovery all depend on it. 7-9 hours is the sweet spot. A good night sleep will help you to stick to everything else.
9. Don’t skip rest days.
Recovery is where the magic happens—physically and mentally. Time out and allowing the body to rest, recover and reducing cortisol is a good thing.
10. Be mindful of alcohol.
It can really mess with your sleep, appetite and progress (plus, empty calories add up fast). I know, I’m not happy about this one either. So work on being mindful of your consumption and save it for more occasional than a regular thing.
11. Hydrate, hydrate, hydrate.
You knew I’d say it. Aim for 2-3L a day to help with energy, digestion and appetite control.
12. Eat more fibre.
Think veggies, beans, whole grains, seeds. Helps with digestion, fullness, and blood sugar balance and keeps ya regular if you know what I mean. Aim for 25g per day. You can get a good idea of this if you track your foods for a couple of weeks.
13. Manage stress.
Not easy, I know—but cortisol can absolutely affect fat loss. Journaling, walking, deep breathing, cortisol reduction strategies (I’ll have a whole post on this coming soon)—whatever works for you.
15. Be patient (and kind to yourself).
This is about progress, not punishment. Small steps really do lead to big results. One off-track meal doesn’t mean you’ve failed.
This is exactly the kind of approach I teach inside Better Body Coaching. So if you are ready to get started but need a little support in putting together and sticking with all of the above. Check out out.
It’s not about restriction. It’s about building sustainable habits that actually fit your life and your season of life. And while the list may seem long they are meant to be built up over time so that they become just that thing that you do.
If you’re ready to stop spinning your wheels and finally feel good in your body again—without starting over every Monday—come and join us.
💛 Click here to learn more about Better Body Coaching
We keep things real, we keep things doable, and most importantly—we make sure you’re not doing this alone.
Here’s to feeling strong, confident, and in control again.
Emma x
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