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)?!

Sadly not a good day today (well a brilliant day but not for weight purposes). We had brought a healthy picnic (sandwiches and fruit) but a couple of dogs got it whilst I went to the toilet and we bought sausages and chips. And I am currently having a Kir on the balcony.

But I did do 20min of sit ups, squats and push ups so am telling myself I have done reasonably.

I've not had a great day, pre menopausal, bloated and wanting chocolate!

Following this, it's become 3lb.

help please!

Eurgh, bad weekend of food choices as we were at a festival. I don't think I overate but the type of food has left me feeling sluggish. Did billions of steps but missed my pilates class, there's one on tonight but I'm undecided about going as I really need to get organised for holiday.

Basically I'm just a bit out of kilter and even had a chocolate twist for breakfast as I'm so knackered. Will pull it back...

@Stressybetty @EmmaH2022 @SandrasAnnoyingFriend .......

I bet you all are feeling bloated and sluggish because you are consuming too much sugar and carbs. They are soooooo addictive!! The only way to get on top of this is to go cold turkey and focus on eating natural, unprocessed food - primarily:

Lots of protein: eggs, lean meat such as chicken and turkey, fish and seafood.
Lots of vegetables, especially broccoli, beans, sprouts, carrots,, beetroot, asparagus.
Also legumes, especially lentils, as well as sweet potatoes.

The above will meet most of your body's carbohydrate needs, but if you feel you need more, stick to quinoa, lentils, oats, sweet potatoes and bulgur rather than bread, pasta, rice and chips. Even seemingly 'healthy' cereals such as low sugar granola have a huge amount of calories - around 500 per 100g!

For sweet cravings: apples, pears, berries, perhaps mixed with a tablespoon (full fat) Greek yoghurt. I always keep a cut mango in my fridge so I can feast on a spoonful here and there. Better than highly processed sweets!

Finally exercise. So important, and very motivating. I'd suggest you try the following (all free on YouTube):

Lucy Wyndham Read (especially if you are unfit or a beginner)
Rebecca Louise (a bit more energetic)
Growingannanas (Lots of varied workouts of all kinds and duration, mostly HIIT based - low and high impact - and with/without weights)
KayKay (similar to some of the Growingannanas workouts but slightly higher level and using heavier weights)

Talking of exercise with weights: VERY important, especially as we get older and enter the menopause. Caroline Girvan is one of the very best online weights trainers, but her workouts are tough! If you think you might be ready to have a go, start with her EPIC Beginners series.

And if all the above seems a bit overwhelming, remember how to eat an elephant....... one bite at a time 😁

Thanks @FlowerArranger - you've inspired me to try a YT workout (taking advantage of having the house to myself!). Going to try Growingannanas 20 min upper body with weights...right now!

I work out already because I need to for all kinds of reasons

it's so weird...

i was puzzled by the 4lb loss that happened without any effort and in turn inspired me to join this thread

bloat puzzles me less, even my eyes puff up in the humidity, so that I suppose makes sense

but the 4lb loss seemed to come right off my stomach. My jeans were very pleased! Now, the scale is showing an extra 3lb, come back on over a week, but the jeans are still happy? Bizarre.

@FlowerArranger you have inspired me, I will try a workout video tomorrow. How do those you recommend compare to pilates and ashtanga yoga (I try to do those when I have some time)?

I had an hour brisk walk today. And reasonably healthy dinner (shrimps, pasta, beans) but am drinking my second Kir Royal… I am on holiday!!

I'm glad I tried the Growingannanas workout yesterday - I definitely didn't do it properly (started with 3 kg weight but then had to drop down to 2 kg). I like the format of having a % countdown and knowing what is up next and the straightforward approach. There was too much floor work (especially planks) in that one for me as I've got a shoulder issue at the moment and supporting my entire body weight is too much - also my little dog decided to try these along with me, right under my face! I'll try a Lucy one today! I really, really like the idea of doing the EPIC beginners series but today proved I'm a long way off being able to do that...

I am so loving IF at the moment! I fasted until 6.45 pm (c. 22 hr fast) and broke my fast with a meal out with DH. I did chose healthier options (genuinely what I wanted) but I also had two glasses of wine and a G&T - zero guilt, zero 'I've ruined my diet'. On the booze front definitely didn't want more - not just because of calories/health but I don't want to drink more than that, the risk of feeling a bit less than ok the next day really, really isn't worth it anymore. I won't do this more than once a fortnight though.

@Transformatio - I'm glad you enjoyed the Growingannanas workout. I like Anna's calm and well thought out approach. Her workouts are very professional. I would suggest that you have a look through her back catalogue, which is huge, to find workouts that best meet your needs. Maybe these?

Also, I would simply substitute other exercises if there's one which you cannot do. For instance, in place of plans and the like you could try some of these abs exercises from Rebecca Louise, which are extremely effective:

I always choose my workouts the evening before, i.e. I scroll through the ones that seem appropriate to see what they involve. This way I can edit out anything that won't work for me.

Really stepped up the exercise this past couple of weeks as I'm afraid of loose skin hanging around.
Lost 3 pounds this week and 2stone 3 pounds total in 4 months.
I'm not a crazy bad eater anyway (pcos) so I'm just cutting the carbs and filling up on salads.fruit is my weakness and really does put weight on me weirdly so I'm limiting that for sure.

Thanks very much @FlowerArranger - I really appreciate your advice and suggestions.

I've been out of touch with this thread this week out of embarrassment. I'd intended to start calorie counting and had also intended to stop alcohol for a bit, neither of which I was able to do. We had two events this week that were festive celebrations and involve food and alcohol. I had hoped to just do my own thing around those events but my will power has been sorely lacking. So now I'm hoping to start on Saturday, we do have a final 3rd event on Sunday but it's in the afternoon and I can easily refuse alcohol in the day time as it makes me sleepy! I just need to work out what I'm going to do about the food. Do I call that my calories for the day or do I not eat the things on offer - I know the meal plan already and it's not healthy! Any ideas? It's a small group so my eating differently will be very visible.

duds I have found that claiming indigestion is a great excuse to eat less and eat light.

it depends if you like the food on offer on Sunday though!

i did a longer workout yesterday as I'm not able to do it tonight or tomorrow. I have noticed my thighs look less awful but my arse will take a very long time to change!

That made me laugh initially but i can see the sense in it, i will use that!

Well done on your exercise!

I had a work lunch and had pudding. Having calories on the menu is interesting. For the second time, I have been very surprised to see cheesecake is the lowest cal option.

I'm afraid I was very crap in having pudding, there were two people not having it

next week is going to be a challenge, with a lot of eating out with clients/at catered things. I would imagine the heat would put the kibosh on overeating though.

Snap! Anyone else get that message when you've taken too long to write a reply?Just lost it all. So annoying. Keeps happening since they did the upgrade thing but now takes longer to kick in...maybe that is a coincidence and it is my end. I must remember to copy what I've written if I'm taking an age!

I hope your celebrations have gone well so far @dudsville and you enjoyed that pudding @EmmaH2022 . I'm trying to really learn from my consistently slim friends this time round and have what I fancy on these occasions (which is changing as I change what I eat/drink as usual) and modify what I eat (or don't eat!) around it to compensate instead.

I watched a Mindy Pelz YT video on 20 hr fasting last night and as a result I'm going to tweak a few things - namely break fast with fat (e.g. avocado), more push on natures carbs (over processed); move eating window so I start fast 3 hours before sleeping (currently eat 5-9 pm approx so going to edge that down earlier).

I'm pretty sure I'm going to show a gain on the scales this week (mid cycle gain which seems to go on forever...) and I am probably going to shift back to weekly WI on Monday too. I know it happens but I don't want to be reminded of it on a daily basis anymore!

20 hour fasting or OMAD would be ideal.

I should ditch pudding as I find it difficult to adjust eating around indulgences.

Hey all!

Been reading everyone's update - can definitely relate to the general ups and downs of this lark.

I have lost 4lbs which I'm very pleased with. I have 10lbs to go before I am within a healthy bmi.

It is my birthday this month and I'm getting a folding electric bike. I am going to cycle to the supermarket every day to buy food and that will be my exercise.

I have hip dysplasia on my right side and am struggling with my mobility a fair bit recently. Apparently an electric bike still uses muscles and burns fat which is what I'm wanting.

Still plodding on here, 3 weeks no alchohol and coming up for 3 weeks on SW with nearly 9 pounds off. Excited this morning that I have dipped under 12 stone thank goodness. I'm finding the food side of things quite easy- I'm holding back on the carbs but having some, and surprised that weight is still coming off as in the past I've usually gone for low carb plans. Definitely don't feel hungry. Started a new weights programme this week which my gym put together for me and enjoying that. I have a few events coming up which will be tricky and I start a new job in a few weeks so will need to be very careful that stress doesn't tip me off track. Interesting about cheesecake @EmmaH2022 would never have thought that. I agree @Transformatio adjusting eating around the odd treat does seem to be what thin people do, but I'm not sure I am there yet. I'm exactly the same with alcohol, I just find it easier to have none than try to moderate/ stick to occasional. Otherwise it just creeps up. Need to get there at some point but I personally probably need to embed new habits first.

Just checking in. I'm interested in the 20 hour fast, wondering about narrowing my window a bit.

I've managed to stop the alcohol, but I'm only day 3 and it's become usual for me to have alcohol daily or every other day so it's still very early days on that front. I had to empty the house of it as my usual ability to not drink has gone out the window. I do find myself having the odd sweet thing, which isn't like me, so I think I'm working on reducing my body's craving for the sugar it's missing from the alcohol.

I'm all prepped witht he food shop for the return to dieting that I've been trying to start for about 3 weeks now. It's now August and my hope is to lose up to 16 pounds by christmas so I need to ge a move on with this as that's just .8 of a pound a week and I don't manage that easily. We have the last of our festive celebrations today and I feel in a better place to limit what I eat today.

I just did my TDEE calculation again and it's just over 1200 calories a day for 1lb a week loss. I've managed that before so that's given me a boost. It will be easier if I could stop alcohol for the most part. I'm hoping to use the weight loss as motivation for that!

@dudsville - might this help with the alcohol cravings:

Also, I find that cutting out all ultraprocessed food, especially carbs heavy foods, really helps. It's like all the shit in UPF triggers a kind of 'I must have more of this' response. Whereas eating unadulterated, whole foods make me feel satiated.

@dudsville the sweet cravings should pass in a week or so.

I've gained 0.4 lbs this week - it is a cycle rather than food/drink gain I think so actually pleased as I was showing a 2.0 lbs gain yesterday. So far I've lost 8.2 lbs in 5 weeks (2.2,1.2, 2.6,2.6,-0.4).

Well done in cutting out the alcohol @dudsville - that was my biggest issue too. I'm still allowing myself occasionally (max once a fortnight). It has left a void though, which I know will take time to fill (with the things I say I want to be doing instead...). Problems remain around DH's drinking but that is a big sticky topic.

I worked my way to to the 20 hr fast (some days I do 18 though) but 20 seems to suit me best. I've tried breaking my fast with an avocado the last three days (smashed with red onion on three rice cake thins) and that was surprisingly successful - really took the hunger away(after initial 20 mins) and then I'm eating my main meal 1-1.5 hrs later. Moving my eating window earlier is trickier. Yesterday managed 4.15 pm - 8.30 pm, I don't realistically think I'm going to get it earlier than 4-8 pm.

Exercise-wise I'm giving myself a pass for a few months, until I've lost more weight. I'm going to so a very short routine with weights, walk and get into the housework/gardening more. I really want exercise to be a main part of my hobby and social life in my fifties but one step at a time (and with my shoulder and foot issue I'm going to have to be patient).