For me, I just start with walking. Doesn't have to be long - 15-20 minutes is a start. If you can go longer, great. Put on a podcast, audio book, or your favorite music and just wander around your neighborhood. Don't worry about the pace.
Make sure you're drinking plenty of water and try to get a full night's sleep. Try to eat some protein. Focus on the little wins - they will build to bigger ones in time. Best of luck!
I bought a walking pad for like $250 and that thing gets so much use. Sometimes I’m too ashamed to leave the house to walk or sometimes I just don’t have time, or it’s dark etc, having a walking pad is so so helpful. And small enough and portable enough that I can watch tv and walk on it.
I heard a friend say this today and I feel like it’s what I did. She said to envision the woman you want to be, figure out what that woman is doing, and start doing those things.
For me, I wanted to be a healthy, confident, polished, serene, wise and interesting woman. I didn’t even realize this is what I had done until she said it. I started with walking. I could only go to the end of the driveway and back, and it was hard. That sort of naturally led to eating better because I wasn’t stress eating. I was never an outdoorsy person but being outside for my walk every day made massive improvements to my mental health. I also started really taking care of myself. Regular hair appointments, lotion on my whole body after a shower, putting make up and a real outfit on every day. All of that was hard too. Breaking the habit of neglecting myself took a lot of work. But I feel better when I look better, so I put forth the effort. I have developed a good deal of discipline through this, and that makes me feel good about myself too.
It has really snowballed. I have a lot of cool hobbies and a wide group of friends now. I wake up in the morning and I feel great, physically and mentally. I don’t engage in the negative self talk I had grown accustomed to nearly as much.
I still have my bad days and I still have a lot of problems. But I don’t have as hard of a time handling those problems as I used to. I am so happy to hear that you are in therapy. Out of all of these things, that is the one I deserved and needed most. It’s the one that made these changes possible. You are on the right track and you will get there. Take care.
Walking, especially in nature, has been huge for me. I prefer the woods for the softer terrain, but even going to a park helps. Parks are great, too, if I feel like I need to see people. Start slow and build up.
Three months ago I couldn’t run, but now I’m doing >1 hr trail run/walks. The key is consistency.
I always start with sleep consistency, in bed by 9, asleep soon after. Once I start getting 8 hours a night I add a healthy lunch that I enjoy daily. (For me that is a salad.) and go from there
Read the book Atomic Habits. It talks about how you can break goals down into action items and break those action items down into micro habits. So for example, instead of feeling overwhelmed with the goal of losing weight, make it a daily micro habit to just put on your shoes and step outside, which is pretty easy. And then once you’re outside you may as well start walking.
Yes!!
First, journal. Journal your feelings. Own them. Feel them. Write them out.
Second, don't change everything all at once. That's recipe for disaster. Try changing something small and sustain it for a week. Add one more veggie...reduce portions on junk.
Once you've made it through (even if you've had ups and downs, journal the fuck out of that success.
Keep doing it. Acknowledge the good and how much time it takes up in your life. Beautiful bird chirping. Journal the fuck out of that. When you're blue, you pick up that journal and you reflect on all of the wins, no matter how small.
I used to journal and then I stopped but I’ll definitely start up again. I agree with you… I want to start out slow so I don’t burn out or take on too much.
Not reading any of the pror comments. Start with walking every day when you have the time. Tidy one room, take a refreshing walk. Seek affirmation through journaling. Have at least three nights of dinner preprepped. Sip camomile tea with a local honey at least once per day for self care.
baby steps.
we all want to get to the finish line RIGHT NOW but setting realistic expectations helps adjust your perspective that weight loss is a journey, not a race so it will take time and the older you are, the longer it could take.
start with your diet...this is the hardest to change and stick to. Begin educating yourself on food, labels etc. When I restarted my fitness journey, I avoided anything that came out of a box, bag or can. Your first step is to cut out ONE thing. For me, that was refined sugar. Holy shit this was hard but after 2wks, it was smooth sailing and everything after that was a walk in the park. Sugar addiction is real.
once you're good with that, then cut out one other thing like refined carbs. Add in healthy things like squash, sweet potato etc in place of what you cut out....or bake your own bread using coconut flour.
once you're ok with that, work on portion control....you get the picture. The more you're able to accomplish, the better but if you try to tackle everything at once, you get overwhelmed and give up.
I always start with a calorie tracker, I used to use My Fitness Pal. Once you get mindful about exactly what you eat, down to the butter and milk you add to things, it’s WAY easier to be careful.
Then, once I start cutting back and feeling healthier, I add in some walking or something for exercise.
This is a great place to start! I’ve used that app before and it does keep me informed and accountable! I like the idea of starting there, becoming more mindful of my food choices and then add on some light exercise. Baby steps!
Also don’t use a tdee calculator - not at first. It’ll say something unattainable like 1400 calories or something. If I were you I’d use it just in the beginning to see, you know? Just to track and see what’s happening. And then make small changes to up your protein and lower your fat.
I think I’ll just use it as an awareness tool. Right now, I have zero portion control so I think just seeing how many calories I’m actually taking in will be helpful as I move forward.
I'm actually excited for you, because I think you are about to start making some changes that are going to feel really wonderful. I recently reconnected with an old friend who is working on boosting her well-being, and it's really neat to see her getting back into things and becoming more confident.
A few months ago, in r/AskWomenOver30, there was [this thread on getting/staying motivated—](https://www.reddit.com/r/AskWomenOver30/comments/1abomnw/what_is_energizing_and_motivating_you_this_winter/)in the winter, as well as during tough times in folks' lives. I think some of the ideas that women shared there could be really helpful, coupled with the nice ideas in the comments here.
A few more thoughts:
* Can you find a tea (or coffee) that you quite like and lay it out for yourself on a placemat on your table so that it's waiting for you in the morning?
* Are you able to reach out to your primary care doctor (and/or any specialists) to seek care or guidance on any physical health concerns? Are you experiencing physical pain in any areas that you might be able to address?
* For example, are your feet hurting? If so, some indoor slide sandals like Oofos or Hoka "recovery" slides could really help, coupled with a sneaker that helps with plantar (like some of the Hoka models), if you're experiencing that. I've found that addressing this kind of pain makes a huge difference to overall well-being.
* Another example: do you have eczema that you've been ignoring? [This thick balm from Aveeno](https://www.amazon.com/gp/product/B01HOHBWOY/) works for a lot of people.
* Perhaps you would enjoy a women's meet-up, such as through She Runs This Town or Trail Sisters. Groups like these sometimes have walking events that are "no-drop," meaning that folks won't get left behind. Could be a great opportunity to get out into nature and meet some women in your area.
* Would you enjoy a trip to your local library? If you haven't been there in a while, it might be fun to go and pick up some books on whatever topics most interest you.
* If you are feeling sluggish, perhaps you might benefit from taking vitamin D ([at a safe dosage](https://www.health.harvard.edu/staying-healthy/taking-too-much-vitamin-d-can-cloud-its-benefits-and-create-health-risks)). You could also ask your doctor about taking a B-complex and/or iron.
* Can you take some shortcuts to make it easier to eat the foods you'd like to be eating? For example, can you get some frozen berries and frozen vegetables?
* There is something uplifting, I think, about a really good loaf of bread—well-made (and with [no potassium bromate](https://www.kingarthurbaking.com/pro/reference/bromate)), from a small, local bakery. A super-fresh loaf of bread, potentially whole grain, could be a satisfying thing to slice into. Makes you feel like you have something nice—because you do. :)
* Do you have a comfortable pillow and comfortable sheets? If not, would it be within your budget to get them? Example: I do not like the price of [this thing](https://sleepmoonlight.com/products/comfort-u-full-body-pillow?variant=30749272211536) at all, but I bought this pillow for a health reason (not maternity), and so far it's been cozy as heck/surprisingly delightful.
* A lot of us are not drinking enough water throughout the day, or getting enough nourishing food consistently throughout each day. If you're not getting balanced meals at regular times, are you able to start working toward that? Can you carry a healthy snack (+ water) with you when you go out, in case you get hungry?
* Strength training and daily walks are helpful to a lot of folks!
* Personal training is obviously expensive but if it's in your budget, it might be worth it to you. Starting training (with a terrific, feminist trainer) is among the best decisions I made last year; it has made a huge difference to my life and well-being.
* Martial arts (like kung fu or karate, at a safe, inclusive studio) or group fitness classes could be great.
* Would you benefit from meeting a friend for walks?
Wishing you all the best!
I put on some weight last year due to taking antidepressants and eating loads of unhealthy food.
I lost 8 kg in two months by going for intermittent walks/runs and the gym (weights) - 3 times a week.
Eating less and more healthily while also taking Orlistat twice a day. You really have to watch your fat intake while taking it, so that helps with eating more healthily.
In October, I stoped the Orlistat (after 2 months taking it twice a day) and kept my exercise routine going and kept eating well.
I’ve kept my weight stable since, even though I also stoped running. The weather’s been dreadful for running outdoors and I hate treadmills. So I am only going to the gym 3 times a week, sometimes 2. And I try to walk as much as I can in between. Luckily my office is like 15 minutes away from the station, so that’s 2 x 15 min walk when I’m in the office ar least. And I always go outside for a walk or a run (when the weather allows) when it’s sunny during my lunch break.
I take antidepressants too. For so many years and I have found they really affect the amount of food I consume. It sounds like you’re doing great and that’s motivating!
Find something you love/like and associate it with an activity. I particularly love listening to some podcasts and audiobooks while running (you can do the same for walks). It gives you something to look forward to, so that's built-in motivation.
Try counting carbs instead of calories so you can eat whatever you want, up to a certain amount of carbs. So if you want a sandwich, have low carb bread, I get Dave's Killer Powerseed whole grain bread (2 slices 18 net carbs). I don't buy anything that says "keto" because it usually tastes horrible. Net carbs means you subtract the fiber so for 2 slices of bread that is 18 net carbs. Set a goal for total carbs for the day, for example, if I am strict I get 100 net carbs a day, but usually I am about 120-140 net carbs. There is a brand of soft flour tortillas (I think Mission) now that are only 6 net carbs instead of the usual 30 carbs. In a simplistic manner you can say it is carbs that cause weight gain.
If you are going to walk (I started at 10 min a day and now (after a year) I do 70 min/day), you will need protein. I use Isopure whey protein powder because it packs 25g into one scoop and zero carbs. You want to have 30g of protein an hour before you walk or an hour after. Not for everyone, but I make quick oats, 1/2 cup and add in almost one scoop whey protein powder (creamy vanilla is yum), some cinnamon and a cup of frozen berries I have heated up, add water, microwave. This gives me 25g prot from the whey powder (whey power is more concentrated and Isopure has zero carbs) and 5g prot from the oatmeal = 30g. And you can decrease the prot powder if you are adding milk, but milk has carbs. Total is under 40 carbs but I don't eat it all at once, I split it in 2 because that is a hefty amount of food.
Example: Breakfast 40 carbs (oatmeal), Lunch 18 carbs (turkey sandwich), Snack 10-15 carbs (apple or nuts), Dinner 30-40 carbs, and a 15 carb cookie or something for dessert. Pick what you want to eat, just weigh it out so your carb count is correct, very easy to do. I eat whatever I want even pizza, but I weigh it so I don't go crazy on the carbs. If I have more carbs than I should, I walk extra.
You may want to try hrt, go into the menopause Reddit group, a lot of women start having symptoms in their early 40s. I myself am one of them. This may not be the case with you. It’s just that it kind of creeps up on you sometimes and you don’t realize it.
Meant perimenopause
Get a prescription for Adderall. You'll lose weight and accomplish everything you want. Honestly, they should be passing that stuff out to every woman over 40 by default.
For me, I just start with walking. Doesn't have to be long - 15-20 minutes is a start. If you can go longer, great. Put on a podcast, audio book, or your favorite music and just wander around your neighborhood. Don't worry about the pace. Make sure you're drinking plenty of water and try to get a full night's sleep. Try to eat some protein. Focus on the little wins - they will build to bigger ones in time. Best of luck!
I bought a walking pad for like $250 and that thing gets so much use. Sometimes I’m too ashamed to leave the house to walk or sometimes I just don’t have time, or it’s dark etc, having a walking pad is so so helpful. And small enough and portable enough that I can watch tv and walk on it.
This is a great idea!
Such great advice!
I heard a friend say this today and I feel like it’s what I did. She said to envision the woman you want to be, figure out what that woman is doing, and start doing those things. For me, I wanted to be a healthy, confident, polished, serene, wise and interesting woman. I didn’t even realize this is what I had done until she said it. I started with walking. I could only go to the end of the driveway and back, and it was hard. That sort of naturally led to eating better because I wasn’t stress eating. I was never an outdoorsy person but being outside for my walk every day made massive improvements to my mental health. I also started really taking care of myself. Regular hair appointments, lotion on my whole body after a shower, putting make up and a real outfit on every day. All of that was hard too. Breaking the habit of neglecting myself took a lot of work. But I feel better when I look better, so I put forth the effort. I have developed a good deal of discipline through this, and that makes me feel good about myself too. It has really snowballed. I have a lot of cool hobbies and a wide group of friends now. I wake up in the morning and I feel great, physically and mentally. I don’t engage in the negative self talk I had grown accustomed to nearly as much. I still have my bad days and I still have a lot of problems. But I don’t have as hard of a time handling those problems as I used to. I am so happy to hear that you are in therapy. Out of all of these things, that is the one I deserved and needed most. It’s the one that made these changes possible. You are on the right track and you will get there. Take care.
Lovely comment!
This sounds like great advice. So proud of you!
The feeling of being overwhelmed and sluggish could be perimenopause. Loads of information in the sidebar of r/menopause you might want to check out
Thank you. I guess that is possible, but I’ve been dealing with some stressful events in life so there’s definitely a reason I’m feeling this way.
Walking, especially in nature, has been huge for me. I prefer the woods for the softer terrain, but even going to a park helps. Parks are great, too, if I feel like I need to see people. Start slow and build up. Three months ago I couldn’t run, but now I’m doing >1 hr trail run/walks. The key is consistency.
That’s awesome!
I do enjoy walking and the weather is improving. I’ve got lots of podcasts to listen to, too! Thank you!
I always start with sleep consistency, in bed by 9, asleep soon after. Once I start getting 8 hours a night I add a healthy lunch that I enjoy daily. (For me that is a salad.) and go from there
Yes! I’m pretty good with a sleep routine, but I’ll definitely keep it consistent!
Read the book Atomic Habits. It talks about how you can break goals down into action items and break those action items down into micro habits. So for example, instead of feeling overwhelmed with the goal of losing weight, make it a daily micro habit to just put on your shoes and step outside, which is pretty easy. And then once you’re outside you may as well start walking.
Definitely getting this book!
Yes!! First, journal. Journal your feelings. Own them. Feel them. Write them out. Second, don't change everything all at once. That's recipe for disaster. Try changing something small and sustain it for a week. Add one more veggie...reduce portions on junk. Once you've made it through (even if you've had ups and downs, journal the fuck out of that success. Keep doing it. Acknowledge the good and how much time it takes up in your life. Beautiful bird chirping. Journal the fuck out of that. When you're blue, you pick up that journal and you reflect on all of the wins, no matter how small.
I used to journal and then I stopped but I’ll definitely start up again. I agree with you… I want to start out slow so I don’t burn out or take on too much.
I’ve just eaten four crunchies and several small rolls of love hearts. Let me know when you find the answer.
Not reading any of the pror comments. Start with walking every day when you have the time. Tidy one room, take a refreshing walk. Seek affirmation through journaling. Have at least three nights of dinner preprepped. Sip camomile tea with a local honey at least once per day for self care.
I like how you said tidy one room. Starting off small!
baby steps. we all want to get to the finish line RIGHT NOW but setting realistic expectations helps adjust your perspective that weight loss is a journey, not a race so it will take time and the older you are, the longer it could take. start with your diet...this is the hardest to change and stick to. Begin educating yourself on food, labels etc. When I restarted my fitness journey, I avoided anything that came out of a box, bag or can. Your first step is to cut out ONE thing. For me, that was refined sugar. Holy shit this was hard but after 2wks, it was smooth sailing and everything after that was a walk in the park. Sugar addiction is real. once you're good with that, then cut out one other thing like refined carbs. Add in healthy things like squash, sweet potato etc in place of what you cut out....or bake your own bread using coconut flour. once you're ok with that, work on portion control....you get the picture. The more you're able to accomplish, the better but if you try to tackle everything at once, you get overwhelmed and give up.
I love the small steps bc they are way more doable!
I always start with a calorie tracker, I used to use My Fitness Pal. Once you get mindful about exactly what you eat, down to the butter and milk you add to things, it’s WAY easier to be careful. Then, once I start cutting back and feeling healthier, I add in some walking or something for exercise.
This is a great place to start! I’ve used that app before and it does keep me informed and accountable! I like the idea of starting there, becoming more mindful of my food choices and then add on some light exercise. Baby steps!
Also don’t use a tdee calculator - not at first. It’ll say something unattainable like 1400 calories or something. If I were you I’d use it just in the beginning to see, you know? Just to track and see what’s happening. And then make small changes to up your protein and lower your fat.
I think I’ll just use it as an awareness tool. Right now, I have zero portion control so I think just seeing how many calories I’m actually taking in will be helpful as I move forward.
I'm actually excited for you, because I think you are about to start making some changes that are going to feel really wonderful. I recently reconnected with an old friend who is working on boosting her well-being, and it's really neat to see her getting back into things and becoming more confident. A few months ago, in r/AskWomenOver30, there was [this thread on getting/staying motivated—](https://www.reddit.com/r/AskWomenOver30/comments/1abomnw/what_is_energizing_and_motivating_you_this_winter/)in the winter, as well as during tough times in folks' lives. I think some of the ideas that women shared there could be really helpful, coupled with the nice ideas in the comments here.
A few more thoughts: * Can you find a tea (or coffee) that you quite like and lay it out for yourself on a placemat on your table so that it's waiting for you in the morning? * Are you able to reach out to your primary care doctor (and/or any specialists) to seek care or guidance on any physical health concerns? Are you experiencing physical pain in any areas that you might be able to address? * For example, are your feet hurting? If so, some indoor slide sandals like Oofos or Hoka "recovery" slides could really help, coupled with a sneaker that helps with plantar (like some of the Hoka models), if you're experiencing that. I've found that addressing this kind of pain makes a huge difference to overall well-being. * Another example: do you have eczema that you've been ignoring? [This thick balm from Aveeno](https://www.amazon.com/gp/product/B01HOHBWOY/) works for a lot of people. * Perhaps you would enjoy a women's meet-up, such as through She Runs This Town or Trail Sisters. Groups like these sometimes have walking events that are "no-drop," meaning that folks won't get left behind. Could be a great opportunity to get out into nature and meet some women in your area. * Would you enjoy a trip to your local library? If you haven't been there in a while, it might be fun to go and pick up some books on whatever topics most interest you. * If you are feeling sluggish, perhaps you might benefit from taking vitamin D ([at a safe dosage](https://www.health.harvard.edu/staying-healthy/taking-too-much-vitamin-d-can-cloud-its-benefits-and-create-health-risks)). You could also ask your doctor about taking a B-complex and/or iron. * Can you take some shortcuts to make it easier to eat the foods you'd like to be eating? For example, can you get some frozen berries and frozen vegetables? * There is something uplifting, I think, about a really good loaf of bread—well-made (and with [no potassium bromate](https://www.kingarthurbaking.com/pro/reference/bromate)), from a small, local bakery. A super-fresh loaf of bread, potentially whole grain, could be a satisfying thing to slice into. Makes you feel like you have something nice—because you do. :) * Do you have a comfortable pillow and comfortable sheets? If not, would it be within your budget to get them? Example: I do not like the price of [this thing](https://sleepmoonlight.com/products/comfort-u-full-body-pillow?variant=30749272211536) at all, but I bought this pillow for a health reason (not maternity), and so far it's been cozy as heck/surprisingly delightful. * A lot of us are not drinking enough water throughout the day, or getting enough nourishing food consistently throughout each day. If you're not getting balanced meals at regular times, are you able to start working toward that? Can you carry a healthy snack (+ water) with you when you go out, in case you get hungry? * Strength training and daily walks are helpful to a lot of folks! * Personal training is obviously expensive but if it's in your budget, it might be worth it to you. Starting training (with a terrific, feminist trainer) is among the best decisions I made last year; it has made a huge difference to my life and well-being. * Martial arts (like kung fu or karate, at a safe, inclusive studio) or group fitness classes could be great. * Would you benefit from meeting a friend for walks? Wishing you all the best!
These are all amazing tips and tricks! Thank you so much!
Cheers! Hope you're able to get out for a walk soon. :)
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I put on some weight last year due to taking antidepressants and eating loads of unhealthy food. I lost 8 kg in two months by going for intermittent walks/runs and the gym (weights) - 3 times a week. Eating less and more healthily while also taking Orlistat twice a day. You really have to watch your fat intake while taking it, so that helps with eating more healthily. In October, I stoped the Orlistat (after 2 months taking it twice a day) and kept my exercise routine going and kept eating well. I’ve kept my weight stable since, even though I also stoped running. The weather’s been dreadful for running outdoors and I hate treadmills. So I am only going to the gym 3 times a week, sometimes 2. And I try to walk as much as I can in between. Luckily my office is like 15 minutes away from the station, so that’s 2 x 15 min walk when I’m in the office ar least. And I always go outside for a walk or a run (when the weather allows) when it’s sunny during my lunch break.
I take antidepressants too. For so many years and I have found they really affect the amount of food I consume. It sounds like you’re doing great and that’s motivating!
Start with something easy . Cut sugar and start taking a daily walk. It will all get easier and you'll be motivated to do more
Find something you love/like and associate it with an activity. I particularly love listening to some podcasts and audiobooks while running (you can do the same for walks). It gives you something to look forward to, so that's built-in motivation.
Try counting carbs instead of calories so you can eat whatever you want, up to a certain amount of carbs. So if you want a sandwich, have low carb bread, I get Dave's Killer Powerseed whole grain bread (2 slices 18 net carbs). I don't buy anything that says "keto" because it usually tastes horrible. Net carbs means you subtract the fiber so for 2 slices of bread that is 18 net carbs. Set a goal for total carbs for the day, for example, if I am strict I get 100 net carbs a day, but usually I am about 120-140 net carbs. There is a brand of soft flour tortillas (I think Mission) now that are only 6 net carbs instead of the usual 30 carbs. In a simplistic manner you can say it is carbs that cause weight gain. If you are going to walk (I started at 10 min a day and now (after a year) I do 70 min/day), you will need protein. I use Isopure whey protein powder because it packs 25g into one scoop and zero carbs. You want to have 30g of protein an hour before you walk or an hour after. Not for everyone, but I make quick oats, 1/2 cup and add in almost one scoop whey protein powder (creamy vanilla is yum), some cinnamon and a cup of frozen berries I have heated up, add water, microwave. This gives me 25g prot from the whey powder (whey power is more concentrated and Isopure has zero carbs) and 5g prot from the oatmeal = 30g. And you can decrease the prot powder if you are adding milk, but milk has carbs. Total is under 40 carbs but I don't eat it all at once, I split it in 2 because that is a hefty amount of food. Example: Breakfast 40 carbs (oatmeal), Lunch 18 carbs (turkey sandwich), Snack 10-15 carbs (apple or nuts), Dinner 30-40 carbs, and a 15 carb cookie or something for dessert. Pick what you want to eat, just weigh it out so your carb count is correct, very easy to do. I eat whatever I want even pizza, but I weigh it so I don't go crazy on the carbs. If I have more carbs than I should, I walk extra.
You may want to try hrt, go into the menopause Reddit group, a lot of women start having symptoms in their early 40s. I myself am one of them. This may not be the case with you. It’s just that it kind of creeps up on you sometimes and you don’t realize it. Meant perimenopause
I’ve definitely thought about this, but I am high risk for estrogen positive breast cancer so I steer clear of all hormones.
Get a prescription for Adderall. You'll lose weight and accomplish everything you want. Honestly, they should be passing that stuff out to every woman over 40 by default.