Realistically - what can I do in 9 weeks?!

[JackOBothSides]

We’ve unexpectedly been able to book a holiday in the sun, in nine weeks time. I haven’t been in a bikini for about five years and I was about a stone lighter then but still felt chubby.

I’m now 53, been through earlyish menopause, and have a BMI of 29.5 (so just below obese) I have issues with blood sugar so fasting is not good - or rather, I can’t start with it, but can work up to it iyswim?

Both my core and my limbs feel weak, and my belly fat is terrible. I’ve done Jillian Michaels before and will dig out her 30 shred, which I enjoy. I have a running machine and may also start C25k for the millionth time…

What can I realistically achieve? Any advice gratefully received!

Who knows? It's all so personal, isn't it? But I would think you could lose a stone in nine weeks, if you're determined, and if you work hard.

Good luck, OP - I hope you do well, and feel sleeker and fitter for your holiday.

You could manage a stone, thats only 1.5lbs a week so not fast but not slow either so it could be sustainable

I found the app Fiit great - you follow along recorded workout sessions, and can choose a plan ie fat loss / strength building / flexibility. Great to avoid the faffing of going to gym and the confusion of what to do. It's just over £100 for a year so much cheaper than the gym. Our circumstances are different but I lost a stone in about 2 months using that and reducing sugar.

And that was two years ago - I kept off the weighr and have exercised regularly ever since and renew my subscription every year.

If you want to add an easy thing in, I have phases of doing what was termed "core" when I did rowing at uni.

Front plank as long as you can, working up to 90s or so. I'd try and push to 30s as a starting point if your core is weak.

Then side plank on both sides, 30s each. Starting with 15 if you need to.

Total time commitment 2-3 minutes. Every day. It has an effect quite fast.

Maximum really would be 2lb a week but 1lb is more realistic. Generally week 1 is the highest loss and then it settles into a routine.

Go to a TDEE calculator online and enter your details, then anything you eat below your BMR calories will be deficit and should result in a loss.

Reducing carbs helps because carbs are high calorie and affect your insulin/sugar levels. You can eat a lot more food if you replace pasta/potatoes/bread with green veg/mushrooms/cauliflower so you will be less hungry overall which helps you stick to the diet and not give in to biscuits and chocolate.

Full fat options for yoghurt, cheese, and cottage cheese are better. Higher in protein, more filling and not drastically higher in calories so make better use of your allowance.

I've lost just under 2 stone in 19 weeks- seems much harder to lose it post menopause and I've been incredibly sensible at this- although I do still drink on a Friday and Saturday night. I've had next to no sugar (apart from wine on Friday/Saturday) gluten free in my case, very little white carb , only 1 takeaway and an awful lot of tinned fish and salad and porridge and oat cakes with hummus and tomatoes!! I I've drink much more water and green tea and done 10,000 steps plus virtually every day - got a lot more than you to lose though- still need to lose another 3 and a half stone

Thank you everyone for the ideas - lots to think about!

I would be really happy to lose 9lbs over the 9 weeks, if I was also a bit more toned. A stone would be marvellous - but honestly, post-menopause every ounce lost represents days and days of suffering and hunger! Ten years ago I could have done it through sheer willpower but not these days, I don’t think. I shall try though

If you can, I would look at doing some weights. You should be able to get some dumbbells off Market Place and look at strength training. Joe Wicks has a series on YouTube called 21 days of strength and it takes things slowly but gave me results.

Get as much walking in as you can and keep as active as you can, but taking things too quickly can lead to injuries so don’t go too crazy too quickly and I hope you enjoy your holiday