31-Day Countdown: Can I Lose Weight and Tone Up in a Month?

[HayuBingeWatcher]

I’d really like to use them as a starting point to lose some of the weight I’ve recently gained and feel a bit more toned.
I’m 49, 5ft 5 and currently around 12 stone (168 lb). I’m also perimenopausal,
I already do some walking and use light weights recommend by a physiotherapist for shoulder and neck pain but I’d like to be more consistent and actually have a plan, I don’t usually eat breakfast, so I’m also wondering whether I need to change that or whether it’s perfectly fine to continue with water, I do drink a lot of water but I also drink maybe 5 cups of tea with a sugar in during the day as well and then I have dinner in the evening.

Is It possible to make a noticeable difference in shape and muscle tone in that time? What calorie intake would you recommend for someone my age, height and weight,
I’d just like to finish the 31 days feeling lighter, stronger and more toned, and ideally have created some habits I can actually stick with afterwards.
Would love to hear what has worked for other women around the same age, particularly those navigating perimenopause.

You can easily lose over half a stone in a month at the recommend rate of 2lbs a week, and you'll lose more if you really go for it. You don't sound like you've got a good grasp of what you're eating though - you don't mention lunch at all, and obviously cut the sugar in your tea as an easy starting point. I think if you total up your calories accurately (you'll need to weigh everything) you'll be surprised how much you're actually taking in. You can calculate your basal rate online but I doubt it's more than about 1000kcal a day.

Thank you, lunch is usually a protein shake, a pear or grapes.
i have t calorie counted so ill sort that out.

dinners are veg omelette or chicken salad I’m so bored of both, it needs to be easy to throw together so i can eat before 7pm

would 1000 cal a day be the amount to am for?

You need to use an app like myfitnesspal app which will log your food and macros and give you a daily calorie amount to aim for. You can also work out your daily deficit and tdee on www.tdeecalculator.net but bear in mind the body fat is at 15% and needs increasing as that is similar to an athlete otherwise the calories will be too high.
If you were really eating a protein shake, pear or grapes and veg omelette or chicken salad all day, you would have lost many stones by now so do you snack or drink alcohol?
Definitely cut out all the sugar in tea, all it will do is spike your blood sugar and make you crave more sugar and carbs, try sweeteners if you can't go without.