My Weight Loss Journey - How I Lost Weight in My 40s?

A little over a year ago, I was living a life that many would consider “normal”—working long hours at my office job, constantly surrounded by the tempting call of convenience food. There was always something sweet or salty nearby—snacks at meetings, vending machines loaded with chips and chocolate bars. At first, I ignored the growing weight I carried. I told myself I was just stressed, busy, and deserved a treat after a long day.
But then the tiredness set in. I wasn’t just physically exhausted, but emotionally drained too. Every day I looked at myself in the mirror and barely recognized the person staring back. My clothes were getting tighter, and I couldn’t climb a flight of stairs without getting winded. It wasn’t just the weight—it was my entire mindset.
What is covered in this document? My Story: The Start of My Weight Loss Journey
The Moment I Decided to Change
Choosing a Sustainable Diet
My Workout Routine
Staying Motivated Through Tough Times
How Food Culture in the USA Affected Me
The Results: Feeling Fit and Energetic in My 40s
My Advice for Anyone Trying to Lose Weight
1. The Moment I Decided to Change My breaking point came one day when I was in the office. I was sitting at my desk, scrolling through emails, when I suddenly felt a wave of exhaustion so heavy that I had to stop everything. That moment felt like a wake-up call. I realized I wasn’t just tired—I was unhealthy. The excess weight was slowing me down, not just physically but mentally. I couldn’t think clearly, and I was constantly battling brain fog.
Later that evening, I stood in front of the mirror in my bedroom, taking a long, hard look at myself. The woman I saw in the reflection was a shadow of who I used to be. I was sad, frustrated, and honestly, scared. I knew something had to change, and that was the moment I made a decision: I wasn’t going to let this define me anymore. I was going to take control of my life again and had last fun food :)
2. Choosing a Sustainable Diet: Step-by-Step When it came to changing my diet, I knew I had to make adjustments that would last. I focused on a balanced approach that wouldn’t feel restrictive or overwhelming. Here’s how I made it work:
Step 1: Eliminate Processed Sugars
Action: Cut out sodas, candy, pastries, and processed snacks.
Reason: Processed sugars were a big part of my weight gain. I switched to water, unsweetened teas, and fresh fruits for snacks. This step reduced my sugar cravings over time.
Action: Prioritize lean proteins, vegetables, fruits, and whole grains.
Reason: Whole foods are nutrient-dense and keep you fuller for longer. I started including more chicken, fish, quinoa, and greens in my meals while cutting out processed junk food.
Step 3: Plan Balanced Meals
Action: Follow a balanced plate approach—50% veggies, 25% protein, and 25% healthy carbs.
Reason: This balance kept me satisfied and provided essential nutrients. My meals became more structured with lean proteins like grilled chicken, and roasted vegetables with a side of brown rice or quinoa.
Step 4: Control Portions
Action: Reduce portion sizes but eat more frequently.
Reason: Instead of three large meals, I started eating 5 smaller meals throughout the day. This helped me avoid overeating and maintained steady energy levels.
Step 5: Cook at Home
Action: Prepare most meals at home using fresh ingredients.
Reason: Cooking at home gave me control over ingredients and portion sizes. I made simple dishes like stir-fries, salads, and grilled meats to avoid the temptation of fast food.
Step 6: Allow for Small Indulgences
Action: Have one small treat per week, like dark chocolate or a glass of wine.
Reason: Completely cutting out indulgences led to burnout in the past. By allowing myself a small treat once a week, I stayed on track without feeling deprived.
Step 7: Stay Hydrated
Action: Drink 8-10 glasses of water a day.
Reason: Staying hydrated helped me feel full and reduced snacking. Water became a key part of my diet, replacing sugary drinks and helping with digestion.
This step-by-step approach made my diet sustainable and realistic, allowing me to enjoy food while staying mindful of my health. It wasn’t about depriving myself but rather finding a healthy balance that worked for the long term.
3. My Workout Routine: Step-by-Step to Fitness 
When I first started working out, I knew I had to keep things simple and manageable, so I broke it down into specific steps. Here’s exactly what I did:
Step 1: Daily Walking
Duration: 30 minutes per day
Frequency: 5 days a week
I started with a brisk 30-minute walk every evening. This helped me get moving without feeling overwhelmed. It wasn’t about burning tons of calories at first, but more about establishing a consistent routine.
Step 2: Adding Light Jogging
Duration: 20-30 minutes
Frequency: 3 days a week
Once walking felt easier, I began jogging lightly. I’d jog for 1-2 minutes, then walk for 5 minutes. Gradually, I increased the jogging intervals and reduced the walking breaks.
Step 3: Incorporating Strength Training
Workout: Basic weightlifting
Frequency: 2 days a week
I started lifting light weights at the gym, focusing on exercises like squats, lunges, and dumbbell presses. I used lighter weights but did higher repetitions (10-12 per set). Strength training helped me tone muscles as I lost fat.
Step 4: Core Exercises
Workout: Planks, sit-ups, and leg raises
Frequency: 2 days a week (alongside strength training)
I added 10-15 minutes of core workouts after weightlifting. Strengthening my core made me feel more stable and confident during other exercises.
Step 5: Weekend Cycling or Hiking
Duration: 1-2 hours
Frequency: Once a week
On weekends, I switched things up with cycling or hiking to keep the routine fun. It helped build endurance and kept me motivated by doing activities outside the gym.
Step 6: Rest and Recovery
Rest Days: 2 days a week
I learned the importance of rest to prevent burnout and injuries. On rest days, I focused on stretching and light yoga to help with flexibility.
By following this structured routine, I slowly increased my fitness level, allowing my body to adapt without feeling overwhelmed. Each step built on the last, ensuring steady and sustainable progress.
4. Staying Motivated Through Tough Times Of course, the journey wasn’t always easy. There were many moments when I felt discouraged, especially when the scale didn’t seem to move. But I didn’t give up. I found motivation in the small wins—like the day I realized I could walk up a flight of stairs without gasping for air, or when I finally fit into a pair of jeans that had been hiding in the back of my closet for years.
I also found motivation in tracking my progress. I used a fitness tracker to count my steps and monitor my workouts. Every time I hit 10,000 steps or completed a workout, it felt like a little victory, and those small wins kept me going when the road felt tough.
5. How Food Culture in the USA Affected Me Living in the USA, we’re constantly surrounded by food. At work, it seemed like there was always a box of donuts in the breakroom or someone bringing in bagels or pastries. And let’s not even talk about the vending machines—I can’t count the number of times I grabbed a candy bar just because it was there.
But I realized that those little indulgences were adding up, and they were part of why I gained weight in the first place. So, I started to change my habits. I began bringing my own snacks to work—carrot sticks, hummus, apple slices with almond butter. It was hard at first, but the more I stuck to it, the easier it became to resist those sugary temptations.
6. The Results: Feeling Fit and Energetic in My 40s One year later, I can’t believe the transformation I’ve gone through. I’ve lost over 40 pounds, but more than that, I’ve gained confidence, energy, and a sense of control over my life. I wake up in the morning feeling rested and ready to take on the day. I can now go for hikes, bike rides, and even try new things like yoga without feeling like my body is holding me back.
I’ve reconnected with myself, and I feel stronger than I ever have—even in my 20s. Now in my 40s, I’m embracing life with a new outlook, and I couldn’t be more grateful for the decision I made a year ago.
7. My Advice for Anyone Trying to Lose Weight If you’re reading this and wondering if you can do it too, the answer is yes. Losing weight in your 40s isn’t easy, but it’s possible. You don’t have to do it all at once. Start with small changes—whether it’s adding more vegetables to your meals or taking a 15-minute walk every day. Those small steps add up, and before you know it, you’ll start seeing progress.
Consistency is the key, and remember, it’s not just about the number on the scale. It’s about how you feel. If you’re feeling stronger, more energetic, and more confident, that’s the real win.
" Consistency is the key." 
Clap here if you liked the blog