In 366 days I will be 50 and I want to be in the best shape of my life. Who's with me?

[FitBeforeFifty]

I am currently overweight, at 12st 5lb, and a BMI of 27. I am perimenopausal, addicted to sugar, and a bit of a coach potato. I WFH and snack A LOT.

Last week I went on holiday and wore swimwear for the first time in years. I felt like crying when I saw the reality of what I am doing to my body with too much sugar, booze and not enough exercise. I've been kidding myself that it's ok, but it isn't.

In 366 days I will be celebrating my 50th birthday. I feel as if this is my last chance to properly get a grip on things and reverse some of the damage I've done before it gets even harder.

These are my goals for the next 12 months:

• get to 10 stone and the middle of a healthy BMI


• stick to fasting / OMAD / no snacking (I know this works for me, I just fall off the wagon too easily due to WFH / boredom)


• stick to a lower-carb (not no-carb) WOE, again I know this works for me


• daily yoga / barre (I use DownDog app, but not often enough!)


• 10k steps per day

I don't want to be fat at fifty. I don't want to be a menopausal cliche with a big gut and a load of excuses as to why I've still not shifted the weight and am still on the sofa mainlining wine and biscuits every evening.

This feels doable - anyone want to join me and be fit and fabulous at fifty (and beyond)?!

Monitor your food intake with MyFitnessPal and see how many you currently eat. You need a deficit of 3500 per week to lose a lb a week.

So if the calories you need to stay the same are 1800 then you need to drop below 1300 per day to reliably lose weight.

Than you, I'm using nutracheck, my maintenance calories are 2100 to 2300

Wow, I assume you're very young and very active 😀 mine is much lower, between 1550 and 1600 so I have to drop below 1200 to lose weight even with 30mins spinning most days. The joys of menopause and sedentary but stressful/manic job.

Nooooo I'm not really! I'm 45 and light/moderately active. I do 13k steps most days (maybe not on my long office days, but maje up for it at weekends often getting 17 -20k). I do have my 2 old ponies to look after too, mucking out etc. Abd have just (today!) Started a workout (short, very very short).

Although maintainence calories are higher the more overweight you are too.

Ponies need tons of energy.

any TDEE calculator gives me too many cals.

Bugger. Well I'm going for 1800 this week. If I dont lise I'll adjust to 1600 and so on

Bemyclementine you are naturally way more active than I am though.

I commented on page 1 and am definitely up for this but have had some issues over the last few weeks so haven’t been on SM. So, I’m now 9 months to the big 50 & need to get my arse in gear.

I weighed in yesterday at 12st 11lb and more frightening was my waist measurement which I’m too embarrassed to share, I definitely have been in denial and have got to act so this doesn’t impact on my health.

Im logging everything on MFP which has worked for me in the past. I’m determined to do this steadily and make permanent changes not just do a few weeks and give up, so a big part of this for me is going to be managing nights out and events properly as I think I just lose all track of what I’m eating and drinking or get depressed I can’t have treats- there has to be an effective way of dealing with this. Any suggestions?

Minnie hello! You sound very determined!

re the nights out, are you a fasting person? That might help cancel things out.

I am debating signing up for Jessica Smith Lift and Shift. I'm a bit hesitant because I have found when I do lots of weight training, my appetite increases. There's a money back option though.

also it means the scales will be confusing for a while. Perhaps it's the sort of workout that's better after losing some weight. I don't know.

@EmmaH2022 - if you want to train with weights, why not try Caroline Girvan. She's the best and she's free.

Focus on eating lean protein and vegetables to keep calories low. I never eat before my workout, so I'm automatically doing intermittent fasting.

@MinnieLatte plan ahead for big nights out. Make a decision up front, are you going to be 'on it' in which case eat before you go and stick to diet drinks alternating with spirit & diet mixers (less sugar and lower calories than wine or beer).

Or plan a 'cheat day' eat really week then week before and plan to be super on it the week after. I sometimes think the odd day like this helped my weight loss as it reminded the body I wasn't starving it but that might just be my imagination. But in practice I find holiday weight and blow out weight doesn't stick about if you get back on it quickly. Don't let it loiter for more than a couple of weeks.

I'm at 15.5lb to target and want to get it down below the stone asap as that will be a big step.

Not gaining after 4 weeks holiday is VERY imressive @Middledazedted !!!

Well done on getting started @Bemyclementine !!!

Hi @MinnieLatte , not being able to have any treats sounds unmanageable. Could you factor one/some in to your weekly calorie allowance? I have a daily guide but keep to the weekly total overall as it allows me to have the occassional curry and very low calorie days. And I second what @EmmaH2022 said. I've started having long fasts between last and first meals, so my minimum is the 16:8, but I've started going up to 21 hours. I'm flexible with it and am not starving myself, just doing the genuine check in re hunger and then thinking about what I need.

Interesting the mixed reception for the TDEE. Mine sadly has me on 1168 a day (8176 a week) for a 1lb a week loss and that perhaps should be lower but I think in the long run this will get me there as it's such a change in calorie intake. This process has been highlighting to me just how much I've been eating for habit or pleasure but not need. Last week I came in just under the allowance for the week, about 150 calories, and I could have had a little something but just didn't as I don't want the notion of eating up to my allowance because I can.

@MinnieLatte I agree with the planning approach fir nights out, decide ahead of time if you are drinking ir not, if you are eating well, or having a night off. It's not an issue i have often, so when I do go out fir a meal or whatever I usually just have what I fancy. Its such a rare occasion it has littke impact. 🤣

Thanks @dudsville I am feeling good and more in control. I'm going to do a couple of weeks on 1800 and see how I go, I can readjust if needed. I'm really keen for this to be on term and sustainable. I can lose weight very quickly on very low calories but it never stays off, obviously!

Those doing IF, do you go straight into 16 hours, or build up? I'm a bit of a grazer so it's a struggle for me. I managed 14 hours day 1, but then was starving this morning so ate my Greek yogurt and fruit, at barely 14hours again.

@FlowerArranger I did the first workout yesterday and good grief I know about it today!

@FlowerArranger

You have a very definite set of stuff you like, which is good.

So you'll understand when I say Jessica Smith is like having a friend in the room, so if I'm going to do more on weights, I will stick with her. She has kept me moving for years and years now, which is quite a feat!

I inadvertently did 16 hours of no eating today. I love it when that sort of thing happens! Interesting to read about people's experience with calories. My slim sister gets the rage about calories because she thinks people are focusing on the wrong thing, whereas slim mum was obsessed with calories in her younger days.

again, the sugar factor is big. Mum loves her sugar, sis doesn't care about having it. So one had to count and the other not?

I think calories counting is useful early on as it makes you think and make conscious choices about what you eat.

You weigh up the calorie count against alternatives you might have instead.

In my experience no chocolate cake has ever been worth it's calories opportunity cost. Cheese cake however sometimes is, but it is very rich and can happily have a taste and then hand the rest over to my other half.

I love salads and vegetables which are low in calories, have lots of flavour and fill you up.

Once you've been watching your food for a while it becomes normal and just the way you eat. It is sustainable as long as you don't unreasonably cut out food groups that you miss.

I'll have a slice of pizza if I crave it, but I'd have it with a big salad and it would be just one slice.

If I buy treats they tend to be portion controlled, so choc ices and individual ice creams instead of a tub. Individual graze boxes. It grab bags etc. it makes it easy to have something and then stop. It also retrains you on what a portion is.

Calorie counting is just a tool to be more mindful about food before it goes in your mouth

LOL...... which series are you doing? Caroline has an Epic Beginners programme, which is a good way of easing in. I think I did it twice when I first started out, before I tackled Epic...

Her workouts are tough, but ultimately really rewarding, enjoyable even - and so worth it😁

@Bemyclementine , I eased into IF. I started with something like 12:10 just to get used to the idea of not eating outside of a window. The more drastic 20hr overnight fasts have been more of a thing just since last week when it was suddenly possible following on from trying a fast day and feeling that was ok. I don't imagine doing many of those, but since then the 20 hr overnight fasts have been a natural progression.

May I join? I am 50, peri-menopausal, 11.2 stone or thereabouts, most of it around my middle:( I need to lose at least half a stone and keep it off. Just back from holiday and at my heaviest. I am also veggie which makes low carb diets tough:(

I have begun IF this week - again!- and am trying to get more protein at every meal. The menopause is an absolute bitch; I was 9 stone only a few years ago.

Hi @JaneFondue ! I had someone warn me, don't gain weight when you're older as it's harder to lose. I did not listen. It is an absolute bitch.

And low carb is one way, and a lot of folks here do it so you can get lots of good tips. I don't, but I'm happy with the content of my diet and it's how i would eat normally, just less whilst I lose weight.

I was told that weight loss in my 40s would make my face saggy, which is a bit scary.

I joined the Jess Lift & Shift (paid for programme). For me, it will be tough, but I need to commit to doing something structured as I'm so lazy and undisciplined. I realise it might mean confusion on the scales in the short term but in the long term, I think it's a good idea.

Still at 7lb down - out of 47! - but might not weigh myself till after month 1 of the programme. I'm not sure. Measurements are probably important, I should take those!

7/47 is fab @EmmaH2022 , that's like a 6th of your goal!

My mum says the same thing about the face, I haven't put much on if anything on my face so it's not a concern of mine but it would give me pause to really think what I wanted to lose if that was the case.

I think you're right about postponing weighing if you're starting a new programme. I remember doing the 30 day shred once. I changed shape and was stronger and everything but there was no movement on the scales.

I'm just plateau-ing at the moment, BORING! I'm hoping I get a whoosh at some point, but my stomach remains much less conspicuous, which is a great step forward... ho hum!

Just checking in after achieving a milestone - this morning I moved down into the next stone category 😊

I've lost 11 1/2 lb in 5 1/2 weeks. I know it'll be slower now but at least I'm making progress.

13 1/2 lb to the target I've set myself, which will put me inside the healthy range but may want to lose a little more to be further into the healthy range. We'll judge it when I get there.

I'm built up my use of a spinning bike to 5-6 times a week for 30-45mins. Not bad from a starting position if zero exercise 😊

Trying to stay healthy in my 50's

@dudsville I think a plateau can often be followed by a nice correction if your on it 🤞I think the body can rebaseline and that is a positive.

My tummy is in the horrid flabby stage because at my age it takes bit longer for the skin to retract. But i'm welcoming it as it is a good sign of the fat I've lost 😊