Getting Healthy & Losing Weight
Posted by Do_it_My_Way-79@reddit | Xennials | View on Reddit | 122 comments
This is the year I have finally had enough of accepting middle age weight gain & low energy. Anyone else in the same boat?
I have about 80 lbs to lose & I started working out this week. It has been painful! I have been able to complete all I’m trying to do out of exhaustion but I need to practice discipline instead of just motivation. Mostly because my motivation is sorely lacking.
I got a CPAP last year so getting healthy can hopefully mean I lose that. I’m also tired of telling my 8yo I’m too tired & then feeling guilty about being a bad dad.
11 years ago I lost 50 lbs but that was age 35 & not 46. I also became a parent between then & now so there’s that.
I don’t really know if what I’m doing will work but at least it’s making me sweat, breathe hard & hate how I’ve let myself go.
Who else is taking control of their health this year?
LillyReynoldsWill@reddit
I've added vitamins and started getting treated for ptsd.
I put on a lot of weight over the last 2 years, and I'm trying to start a healthier diet.
My current exercise is taking my dogs for walks, not as easy as it sounds, they act like sled dogs, and I'm the sled.
orangesfwr@reddit
Start with developing new habits like dedicated time each day for exercise even of it is minor like taking a walk outside or lifting small weights. Once the habits are established you xan increase intensity. Then protect the new habits.
Also, the easiest time to resist bad food is when you are shopping. Once it is in the house it will get consumed during a moment of weakness. Don't let it in the house.
blessitspointedlil@reddit
Eat high fiber carbs, protein, and veggies, avoid saturated fats and low or no fiber carbs. Example whole wheat bread instead of white bread. Sweet potato instead of regular potato for fiber content. Make your own food to avoid the high fat of pre-made foods.
justbrowse2018@reddit
Working out does feel really good when it’s over lol. I think after a couple months of getting used to it you’ll have more energy and a little mental health improvement.
I just tell myself it can’t hurt me when I’m feeling lazy.
No-Bid-9741@reddit
Medically speaking, there’s no difference in ages. Calorie deficit plus resistance training equals weight loss. I started last year at 43, from 250 to 205. If you are serious, track calories, use a food scale, and eat basic foods. I eat chicken, green beans, air popped popcorn, and protein shakes. Good luck.
iRedFive@reddit
I’m trying to workout. Meet with a trainer Saturday mornings. Goal is to be 40-50lbs or lose enough body fat to be in military service shape for my age, 45. Want to be able to pass the physical test and maybe get off blood pressure and cholesterol meds. Goal would be to apply for a reserve officer program. But really using it as motivation to get in shape and healthy.
I also have a new kiddo I want to be able to keep up with. She turns 5 this year and want to be able to keep up for at least another 10-15 years.
The hard part so far is the eating habits. Especially since I finally got a Costco membership this last month and discovered their steaks!
I try to take it a day at a time and eat more of what I shouldn’t. But at least I give myself a clear path. It’s up to me to follow it.
Thanks for coming to my ted talk lol. Surprising how good it feels to share this to the Reddit void.
Beaverhuntr@reddit
Right on dude! A couple years ago I bought myself a Concept 2 row machine and use that thing 3-4 times a week doing row machine workouts. Good luck!
Alone_Measurement120@reddit
I started 2 years ago at 41. Down 70 lbs. Just remember "weight" isnt the whole picture. Ive had my ups and downs like evwryone. The one thing ive learned is diet os 85% of the battle. Learn portion sizes and increase protein intake. Cut out procrssed stuff and stop drinling your calories.
zombieshateme@reddit
Everything is different for everyone.information like it's food cousin the buffet take more of what ya like and less of what ya don't. Simple. Simple is never easy. You found your motivation you want energy to hang with your kid what makes you angrier ? Being tired? Or being tired? What hope to come across is you can be tired and have no play time or you can be tired because of play time whether that play time is gym spouse kid what ever time means for you. That's it. Simple. Simple is never easy.
SadAcanthocephala521@reddit
Much of the weight gain/loss depends on diet. carbs and especially foods high in starch are what you really want to limit.
Do_it_My_Way-79@reddit (OP)
I just wanted to say thanks for all the tips folks. A bunch of you gave me some good advice & other things to think about that I may not have realized on my own. I got this!
MarkHofmannsGoodKnee@reddit
I'm off to a good start. I have walked 10,000 steps every day for the last 4 weeks, cut out alcohol, and radically shifted my diet to protein and veggies.
I also started lifting dumbbells and doing squats like a madman so I can build up muscle mass and burn more calories at rest.
I'm down 20 lbs so far!
bananapanqueques@reddit
20lb over 4 weeks?
MarkHofmannsGoodKnee@reddit
Yes. I have 100 lbs to lose. The first 10-15 always come off fast when I try to lose and then it tapers.
EternalSunshineClem@reddit
It's wild because when you only have 10-15 to lose, it feels damn near impossible (spoken from experience)
MarkHofmannsGoodKnee@reddit
Love your username! I need to rewatch that film soon.
EternalSunshineClem@reddit
You should! It holds up surprisingly well
ButtonNo7337@reddit
Just wanted to say how awesome that is! Good job!
eastsidewiscompton@reddit
That's awesome, you're taking so many steps to improve today you and future you, keep it up!
Numinous_Octopodes@reddit
Dude, that cpap is gonna change your LIFE.
I started it last year—the subreddit is very helpful for getting started— and after a few months of better sleep, I suddenly found that I had the energy to work out! Who could’ve guessed?
Down about 60lbs with plenty more to go but still, I’m making progress.
Do_it_My_Way-79@reddit (OP)
I just wanted to say thanks for all the tips folks. A bunch of you gave me some good advice & other things to think about that I may not have realized on my own. I got this!
gnrlgumby@reddit
One thing I’ve found out in my 40s is that just diet and cardio is not enough. I also need to get in some weight training.
1friendswithsalad@reddit
Weight training is by far the biggest payoff of any workout regimen. There is a bit of a learning curve, but I’ve found it’s better for me both mentally and physically than focusing on cardio. As a woman, it has reframed me from working out to maintain my weight to working out to increase my muscle. And it makes almost everything so much easier when you are stronger.
It even has improved my skin!
Only downside is the shoulders on some of my clothes don’t fit right anymore. Oh well.
HoPMiX@reddit
I’d argue cardio is not really going to increase much in terms of longevity and you’re losing so much muscle to age that if you only have a limited time to exercise… resistance is more important. Point bejng a nutritional diet and resistance training if all you’re gonna need to feel like your 30 year old self again.
I’d also say don’t over do it OP. Start with really low weight and focus on getting your form and stamina back and save the hard days for the summer.
punknothing@reddit
Weight training has always been the best solution for me. I start lifting heavy and fat starts melting. Cardio never helped the same way. Eating right is simply a must.
un1c0rnsparkl3@reddit
Height? Current weight? If you’re able to tolerate it, try to eat 100g+, of protein, per day. It will help your energy levels. Try to get it all from Whole Foods. If you tend to drink your calories, try to only drink water, other than special occasions. I hope you succeeded! It’s, definitely, an uphill battle!
Do_it_My_Way-79@reddit (OP)
I’m 6’2” & 275.
un1c0rnsparkl3@reddit
Maybe, aim for 150g of protein. Try to keep your carbs at the same grams, or cut them in half. Whatever feels better, for you.
OpiumPhrogg@reddit
I have been pretty consistent with working out since last February when I decided I was going to do 50 kettle bell swings a day , I completed that and decided to commit to 100 kettle bell swings a day in March which I did but had to listen to my body and take a day or two off, I continued into April and May but started getting outside and all that more which lead into camping season so I did maintain a certain level of activity. For about the past 6 months I have been pretty consistent with doing a full body resistance band workout 3 times a week along with some kettle bell stuff 2 times a week. I don't keep much if any junk food in the house and at this point in my life I very rarely go out to eat because its just expensive crap no matter where you go. I feel good, it's kind of weird for me to actually feel muscles under my skin.
One thing that helped me stay motivated was to give myself goals and rewards. I told myself that if I completed 50 kettle bell swings every day for a certain period of time I would allocate a certain amount of money towards myself, whether I bought something (within budget) I have been wanting or I just set it aside to save up to get something bigger at the end of a couple of these reward cycles.
Consistency over time gives the best results! Keep at it.
PersianCatLover419@reddit
I did last year at 40. I was pre-diabetic-type 2, and lowered my A1C and cholesterol by going on the Pescatarian diet, exercising daily mainly cardiovascular with some lifting, cutting out sweets and desserts, and losing weight slowly, losing 15-20lbs, and I accomplished my goal and I did not want to have to go on a statin, metformin, or insulin.
I quit drinking alcohol in my late 20s and quitting soda helped. I just drink coffee with low fat milk, green tea, oolong, white tea, etc. Eating a Mediterranean diet as I grew up eating helps as well. I rarely eat red meat and eat it in low portions.
Talk to your doctor about this.
Also get a prostate exam, colonoscopy, and bloodwork as it is good to start in your 40s and have a baseline.
Jr5309@reddit
I lost almost 50 lbs using WW about 5 years ago. Just weighed myself yesterday and it’s almost all back :( Since I had success before, I’m using WW again. Starting the journey today. Good luck to you on your journey!
bityard@reddit
A lot of health and fitness subs are hot garbage, but I will recommend two as being particularly helpful and friendly: /r/fitness and /r/fitness30plus.
If you don't care about reddits, the single best place I've found for no-bs information is https://thefitness.wiki/. Really worth reading everything there.
OceanSun725@reddit
Most people our age are trying to get healthier and it's for sure a struggle! Something that has helped me is using a couple of different health indicators and not focusing on weight. Given all the messaging we got as we grew up it's hard to remember that bodies just come in different sizes and shapes and different things work for different people in terms of being healthy. I HIGHLY recommend the podcast Maintenance Phase, which is both super educational and fun with episodes like 'Is being fat bad for you?' and also things like the President's physical fitness test. Whatever you do I hope you're kind to yourself!
colcardaki@reddit
I lost around 70lbs last year, mainly just switching to the med diet, implementing portion control, and doing 3x/week gym sessions during lunch. This year I’m working on improving muscle.
mackattacknj83@reddit
Becoming vegetarian worked pretty good for me
prettyminotaur@reddit
Me. I just bought a peleton.
Do_it_My_Way-79@reddit (OP)
Yeah unfortunately I don’t have the budget for a piece of exercise equipment.
Caslon@reddit
If you've got a little to spare, Craigslist and Facebook Marketplace are packed with them. Also, you need anything fancy. I've been happily riding my $100 bike (which I got secondhand for 40) for more than 5 years now).
Do_it_My_Way-79@reddit (OP)
Well I do have a very nice Specialized road bike that used to be my dad’s. I want to get a bike trainer stand so I can use it during these winter months.
Aggravating-Berry299@reddit
Same boat. Been working from home since Covid and packed on the weight. You should get your kid involved: go for walks together, let him lift some (lighter) weights with you, let him help prepare healthier meals/snacks. It will do you both good and teach him some healthy habits. Good luck and stick with it! Celebrate small goals, it is harder to lose the weight at our age.
crincled@reddit
Yup. I’m on board using the better me app, eating at home more by cooking healthy and meditating a bit as well. Not drinking is pretty much out of the question for me lol
Ok-Orchid-5646@reddit
Me too! This is the year I am not letting personal shit caused by other people get in my way. Let's do this!
melodyomania@reddit
43 and I quit drinking soda in December.
MilStd@reddit
Talk to your doctor about your specific needs. Protein powder, creatine, and pre workout.
Bodies are made in the kitchen.
Get a body panel and work out if you need supplements.
handmemyknitting@reddit
Me! Started in October. 10 lbs down so far!
I walk 10,000 steps a day, work out 30-60 min a day, calorie deficit of at least 500.
It's so tough at first, but then the hard work pays off. I've lost 10lbs so far, but better than that I feel better! I have more energy, more mental clarity, more relaxed.
I got a dexa scan on the weekend and it was eye opening- still work to be done but I'm determined.
bucko787@reddit
I’m in the same boat! This post is motivation for me to get off my ass! Thank you, and stay with it.
justin81co@reddit
I got 20 lbs to lose, I want to climb a 14er and run a 10 under an hour
jtho78@reddit
No alcohol a year ago. This year is sweets and added sugar (this one is tough).
Weight lifting is up to six days a week at home. Weight bench, bowflex adjustable dumbbells with stand, Dumbells app, and Dumbbells podcast (rule of 3s).
CICO will be your best tool. I do 16:8 intermittent fasting most days eating between 12p-8p window. Mostly for more energy in the mornings and less late-night grazing. Check out r/intermittentfasting, for tips on losing weight with IF by shrinking the window and/or being calory deficit. Speak with your PCP first.
Honest_Flower_7757@reddit
Success is possible! I am in my early 40s and in actually better shape than I was at 30 (at least in terms of running pace at marathon distance, and now I incorporate way more weight training).
The key is to SCHEDULE the time to take care of you.
YOU are worth it. Put that shit in the calendar.
As for diet, I have no self control if I bring food into the home, so I use Trello to manage the family shopping list and very specifically don’t stray from it. I can say no in the store fine.
Say no in the store and make things easier on yourself.
balding_git@reddit
yup, 80lbs is about what i need too!
i got to this weight a few years ago, then my (now ex) started throwing shit at me like "who are you trying to look good for?" so i stopped and gained a bunch back.
i was walking until it got cold so i bought an elliptical off marketplace. i can walk 10k without breaking a sweat but im JUST now getting up to 15 minute sessions on this thing and im drenched so i think its a better workout haha
washingtonsquirrel@reddit
Yep. I did something I never imagined I would do and started taking a prescription GLP-1 (tirzepatide).
Within a week I was no longer wheezing at night. My shoes were falling off because my feet were no longer swollen. I was freed from the brain fog I’d been stuck in for years. And I no longer needed coffee to function in the morning.
I am so much more active now, because I’m not in vague, undiagnosable pain 24/7. And because my body is no longer convinced it’s starving, I excitedly reach for fruit and veggies the way I used to crave chips and candy.
Yes, I lost 30 lbs in 3 months, but that’s honestly been just the tip of the iceberg of benefits.
This decade has been a rough one, but I’m feeling hopeful for the first time in a long time.
eastsidewiscompton@reddit
That's super encouraging, I'm interested in these GLP-1 drugs, they seem pretty remarkable on several fronts. I hope you get what you want from them, congrats on the progress!
washingtonsquirrel@reddit
Thank you! Never imagined in our lifetime there would be a medication like this. I'm grateful it came along at such a pivotal moment in my health journey.
Now we just need to make it accessible to all who might benefit from it.
food_of_doom@reddit
I’m right there with you. I’m not sure what finally snapped but I signed up for a program and have started doing some hard work to turn things around. It’s never too late to get healthy! Best of luck to you!
OkBiscotti1140@reddit
Me! Although I cheated and started this fall. I’m down about 20 pounds by eating less and moving more and I have about 10-15 more to go. It sucks in the beginning but now it’s just normal. I still enjoy a hearty meal here and there but less often.
orangepaperlantern@reddit
I would love to lose about 50-60lbs. I had started weightlifting (adjustable dumbbells, 52.5lbs each max) almost 3 years ago, and stuck with it for about a year and a half, and maxed out my RDL at a total of 110lbs including my barbell attachment some time before that. In the last year and a half I’ve only lifted occasionally because of mental health and major life adjustments. I dropped just a few lbs when I started lifting but also gained a bit of visible muscle. I’ve since more or less maintained my weight since about 2020 +/- 5 lbs. Higher than I’d like to be, but I need to get back to lifting heavy and clean my diet up a bit. I’m mostly vegetarian/dairy free with a smidge of meat here or there. I don’t eat anything I don’t cook myself, and since last summer have barely eaten restaurant food a handful of times and never eat fast food. Portions are my issue. In the last 4 or so months I’ve been trying to walk more but have fallen off a bit more lately due to illness and it being dark early/light later outside.
heresmytwopence@reddit
I lost 110 lbs back in 2018/2019, got into running, started running half marathons and eventually marathons. Transformed my life in every way. My sleep apnea symptoms are nearly nonexistent and my wife and I can even share a bedroom again. I’ve gradually regained about 25 lbs and have committed to losing it again this year, though I’ll admit it’s a little less easy this time around.
The biggest advice I have is to focus on what you’re eating. No matter how much you exercise, your choices in the kitchen will make or break you. It’s less about what you take off your plate and more about what you add to it. Broccoli, beans and hardboiled egg whites were all game-changers for me. That and kicking the sugar habit.
Best of luck. You’ve got this!
Cool_Jelly_9402@reddit
I lost 50 lbs at 44. One suggestion- don’t consider your foods a diet but a whole lifestyle change. Diets are restrictive and super easy to break but slowly changing your eating habits can stick for life. I also didn’t restrict myself of anything. I just ate way less of the “bad” stuff
nmcgaghey73@reddit
I'm in the same boat lol. Pandemic certainly didn't help. 2020 I lost my dad and my dog within a 6 month period and fell into a bad cycle of excessive drinking and depression. I finally decided enough was enough a few weeks ago and got to it last week. About 10yrs ago I was working out a couple hours every day. Sat at 195lbs of pretty solid muscle. I started the diet part a couple weeks ago and drastically cut back on the drinking. Last week I weighed in at 227lbs. Tonight I'm down to 217. I can't lift what I used to due to a back injury, but I'm hoping and working towards getting close again. Little bit at a time. Good luck in your effort 🤘
hotandchevy@reddit
I do intermittent fasting. Not because I have a lot of faith in the idea that it does something to your metabolism or whatever the "science" is. I do it because I find it easier to skip breakfast than to eat tiny meals. I don't really like breakfast anyway. I just can't justify 3 regular meals a day of energy expenditure, so I have two instead. Luckily I'm not a snacker and I'm not overly affected by tummy rumbles. So it is working for me.
I drink coffee until about 1 or 2pm, sometimes I only eat dinner.
I like to cycle. I have never been good at running and now I'm older I just worry about my knees.
I stand all day at my desk, I threw out my chair. When I want to sit down I take a 5min screen break which is also good for you.
I'm getting there...
Vergatron1@reddit
Me too friend! I got 100lbs to drop. Got my lil home gym setup this week and have started out super slow. Everything hurts. But i just keep telling myself, “ok this is the hardest it’s ever guna be, so if i can through this workout, then it will be a little easier tomorrow”. Thinking one workout and one day of on point eating at a time, makes me feel less overwhelmed about the friggin mountain in front of me! I’m with ya in spirit from a small town in Canada 🇨🇦
ospreyguy@reddit
Down 40, 40 to go. It's getting tough...
Additional-Local8721@reddit
FYI, CPAP is known to add a few pounds, but don't let that discourage you. Take that extra energy you get from sleeping better and play with your son. Build some healthy habits with them as well. Ride bikes, run around the yard, play the drums. No one says exercise has to be running in a treadmill staring at a wall.
Ethel_Marie@reddit
You might ask your doctor about taking Metformin to help even out your blood sugar. I started taking it for that reason and over 3 years, I lost 100lbs. I'm nearing one year of keeping that weight off and I'm trying to lose more weight. It's really been a challenge and I'm trying to get back to the gym, but I just had surgery so it's rough.
Watch your diet as well. It's so important to make healthier choices.
izlib@reddit
I'm with you. In a similar boat, I lost 80 pounds in my mid 30s, and then after 2020 put most of it back on. I made the "mistake" of losing it in 5 months, so not long enough to build life long habits. I'm a lot more fit now than I was the first time around, but I have less free time due to kids and work obligations...
But I'm tired of being this way. I'm doing good so far. 9 down since the new year from diet alone. It's been too cold to go out an exercise, and I just refuse to exercise indoors. As soon as it gets back into the upper 40s I'm back on my bike an hour a day.
Impressive_Bat3090@reddit
Started in September and am down 25lbs! It feels great to finally take control of my health and have the determination to make better choices. It’s so nice to see I’m not alone!
Ok-Inspector6622@reddit
You can do it! Just remember it's a long haul thing if you get discouraged. It took me two years to lose 80lbs. For the longest time I felt like nothing was changing, then a bunch of weight came off, then a frustrating plateau, then a breakthrough, and the pattern repeats. As a very impatient person who wants everything NOW, it was so hard for me to stick to such a long term project. But so worth it. You've got this!
krissym99@reddit
Yes!! I lost 40 lbs at age 40, about 3 years ago. I got on the scale after avoiding it for years and I was genuinely frightened by the number. I'm 5'1" and was 175 lbs - and probably on my way to 200 with the amount I was eating.
Practical-Witness796@reddit
If you do lose weight and still have trouble losing fat around the belly and chest area (happened to me a couple years ago when I lost 60 lbs getting to my goal weight), it might be worth getting your testosterone levels checked. I’m 45yo and after starting replacement therapy, I not only lost stubborn fat faster just by lifting weights, but I had more energy to be more active as well. I don’t like running so I opted out of cardio beyond some long walks and some swimming here and there.
But yeah man, you got this. Get an app to track calories, go to google calorie calculator dot net to figure out your maintenance calories and what’s below maintenance, switch to high protein diet (.8g protein for every pound of bodyweight) so you can still eat a large volume of food and not be miserable,
And find exercise that you actually enjoy. Don’t worry about losing weight quickly, slow and steady wins the race. .5lbs lost each week adds up and you’re less miserable than if you do a crash diet.
DM me if you need to chat. Best of luck!
SteveEcks@reddit
I'll tell you this much: I'm tired of being tired and constantly upgrading pants sizes.
I'm about 30lbs over what I should be, but I'm taking a methodical approach. First was alcohol. I haven't gone sober perse, but I have drastically reduced (almost eradicated) my alcohol (read: beer) consumption.
Next step is my snacking. It's out of control.
Later on I'll tackle fried foods and cheese, cuz I know that shit is most definitely to blame. And when my really little one is in school I can give myself the time I need to work out/ get a little more physical and a little more intentional. I've given myself a window if time to not care. But I'm the next few years, I hope I can get serious.
Comfortable-nerve78@reddit
I’ve been at it for a year and a half. Got about 30 pounds I still need to lose but I’ve been running with the dog five days a week. We run 2 miles and I work in construction so I just got some fluff to get rid off. Oh yeah I got the type 2 also but I got that in real good ranges right now. The healthier I get the better I’m feeling I’m 46 but starting to feel pretty good.👍 The first month is rough stick to it, when you feel the change it’s a boost like you won’t believe.
cmgww@reddit
It has been said before but weight or resistance training is key. Cardio is good but for weight loss, building muscle is big. And you don’t need to have a bunch of weights to do it. Google “body weight training” and there is a TON you can do without weights, or maybe a set of dumbbells. Pushups, mountain climbers, crunches, dips using a chair, etc. Diet of course, try to cut back on sugar and refined carbs. I’ve stayed just under 200 lbs, by this and general activity (10,000 steps goal, doing stuff with my kids)…I was 190 in HS. But up to nearly 220 in my mid 30s. Lots of good advice on here, and don’t sleep on the right supplements. I take beet root for cardio health, NAD for aging support, Vitamin D3 and K (need them both for adsorption), and zinc….make sure you don’t have any interactions and buy from reputable sources. I’m 45 and hardly feel it except for some low back pain and joint aches. Best of luck!!
myco_lion@reddit
I cut waaaaay back on my sugar intake and went gluten free last year. Lost 20lbs immediately and now I'm less than 10lbs.from my high school weight. I can wear most of my old jeans and shorts from back then again as well. Can't wait for warmer weather so we can get back out hiking. Gotta get your health under control by mid 40s or it gets a lot harder so these are my first steps.
Pankosmanko@reddit
I started dieting again in November and I’ve lost 20 pounds. Just tracking calories, that’s it
Altruistic-Tank4585@reddit
I read, you lose weight in the kitchen and get fit in the gym
Winwookiee@reddit
if you crash on this, Don't stop! You might have to cut down on the "amount you want to do". Probably the most common failures at weight loss is trying to go too hard too fast. It's a marathon, not a sprint. If you need to do a little less, keep that little bit less, don't just stop all together.
FollowingNo4648@reddit
Same. I started working out in the morning and it fucking sucks. My body doesn't know what's going on and I'm literally soooo tired during my workouts. I get zero energy from it and I am not refreshed at all. I'm also eating a lot healthier too and that sucks as well. There is nothing fun about being healthy but I have to stick with it if I want to lose at least 20 lbs bu the summer.
eulynn34@reddit
In August I was over 360 pounds and my by bloodwork showed my glucose and A1C was through the roof. Doc said "You were pre-diabetic before, now you're just diabetic" and wanted me to start some medication.
Suddenly, I was prescribed a bunch of crap and expected to do things like monitor my blood sugar... I never picked any of it it up. Fuck all of that.
I decided that since my appointment got pushed 3 months, I could give myself 3 months to make some changes and see what happens. If my shit is still fucked-- fine... I'll accept it-- but for now I was in total denial.
I totally change my diet. Basically no refined sugar, cutting way back on carby stuff, and generally eating way less overall-- fortunately, my wife is amazing and makes real food for us-- all I have to do is not cheat. This time I'm motivated and failure is no longer an option, I have to do this.
3 months pass and I lose 40 pounds. I go back in and get bloodwork done-- Glucose and A1C back in the normal range. Things look much better overall. I told the doc I was not going to take any medication, and my plan was to lose 100 pounds and go from there. She was cool with that plan and set up an appointment to return in 3 months.
Today, I'm at the -60 pound mark, doing great. All my pants are falling off me and I really don't miss eating garbage because I feel so much better. Now I eat a big salad and I feel the power of the sun inside me instead of tired and shitty. I don't have daily painful acid reflux that keeps me awake at night. I sleep better and snore less. It's amazing to transform.
I have a long way to go and I'd love to get to -70 by the time I go back in February-- but at this point, as long as "line go down" I'm taking it.
When the chips are down, you're the only thing you've got. Don't break yourself, eat right, and try to move around a little. You can do it.
Spartan04@reddit
Me. I'm one of those people that was out of shape most of my teenage years and into my early 20s. Then once I graduated from college I started working out and watching what I was eating and I got to a healthy weight and maintained it into my mid 30s. But since then it's slowly crept back up thanks to a variety of factors and now I'm at about the same weight I was in my early 20s. Ugh.
I'm trying to do it again. Hopefully it'll be like it was back then and once I see some initial results it'll self reinforce and I'll be more motivated.
tommy0guns@reddit
Goals, mindset, and accountability! The weight loss is not really a goal, more like a side effect. The CPAP and energy thing is where the meat and potatoes is. Speaking of which. Food. Diet means nothing. YOUR diet means everything. Convince yourself some things are gross or not worth it…while other things are amazing. You can’t overdose on broccoli, yet fries and beer will set you back.
I’m working on reducing alcohol, but still being social. Setting exercise milestones, like maintaining a mile pace. Fast food is out, maybe once every couple weeks. Heavy on veg. Less red meat. Cravings still need to be satisfied, not eradicated. Basically getting energy, sleep, and nutrition in line. This will add up to overall health. Supplement some vitamins.
repo_code@reddit
I haven't had a drink in 2025 yet, after averaging 4-5 units a night give or take for the past couple years.
Hoping this will improve my health on a couple of fronts.
Don't drink that much. It turns out that's too much.
night-swimming704@reddit
I went from 2-3 drinks a night to 2-3 drinks a week and am down 15 pounds in a month. 15 to go for my target weight and about to start actually exercising.
Normal_poops@reddit
Best decision I ever made. Haven't had a drink since January 2, 2023.
eastsidewiscompton@reddit
That's really great, it's going to improve your whole damn life friend! Keep it up!
Mamaofrabbitandwolf@reddit
7 years ago I lost 160 pounds, i have gained about 60 back after Covid and kids. This year I too decided I need to put my health first to be a better parent. I’m here with you my friend. For me my eating is healthy and low calorie but getting physical is so hard for me!
Do_it_My_Way-79@reddit (OP)
Yeah Covid is what has really done me in. It really amplified depression that I have dealt with my whole life. Then my dad died right after Christmas in 2020. I just let myself go after that.
Mamaofrabbitandwolf@reddit
Yeah tackling the depression is a big one. Last year I dropped some good weight but it was all stress depression starvation but it came back once i was a little happier then boom depression back and still fat lol
Bronska@reddit
I havent started my mid-40s fitness journey yet, but reading these comments is great motivation!!
I hate the gym so I just signed up for adult ballet classes and barre starting next week.
CaptinEmergency@reddit
Thank god GLP-1 peptides are available for research purposes. Very affordable and life changing. From what I hear anyway..
Chico_Bonito617@reddit
Dude get your testosterone tested. I bet you it’s low.
DO NOT SEE YOUR PCP!!!!!
Go see a urologist about this, they are the ones who specialize in that.
emozolik@reddit
I’m 44 and hopefully I take it seriously this year. So far I’ve cut out all alcohol and I’m eating a smarter breakfast. Adding in additional calorie cutting and a gym membership over time. I’ve put on a good 50lbs since the pandemic started and I’m really feeling out of shape. I used to be able to bench 320, leg press 800, run a mile in 8 min, and was working toward a marathon. My shoulders likely won’t support heavy lifting again but I’d sure like to revisit a marathon. Longest distance I’ve run so far is 16 miles
Deletedmyotheracct@reddit
I'm down 55 pounds over the past 10 months and turned 40 a few months back. Working out is great but take it slow especially if you haven't really moved in a while. I really could even truly ramp up lifts and cardio until like 4 months ago after I had some weight off and my body was used to moving. But the most important thing is diet. You lose weight in the kitchen. You get fit with exercise but it's almost impossible to solely exercise away weight. I use the Loseit app and track every thing I eat, and it's worked well.
wheres_the_revolt@reddit
My husband (48) and I have been on a fitness and health journey for the past year or so. My advice is to start slow and steady. Walking is an incredible way to start out, take your kids (have them ride a bike next to you) or dogs, and try to hit 10k steps a day. We added in some cardio and core strengthening videos from YouTube about 6 months in. We also got a rowing machine (concept 2 by erg), and I cannot sing its praises loud enough. Rowing is a total body workout for strength and a cardio workout at the same time, bonus points it’s low impact on your joints.
But the whole point is whatever you do, keep doing it! You got this!
eastsidewiscompton@reddit
Fuck yeah, that's awesome! I'm on the same path, I'm down from 255 at my heaviest to 210 this morning, it took me like 2 years. These things were the biggest help for me:
-Doing anything is better than doing nothing. If you don't have 90 minutes but you have 10 that's great! I used to give myself passes all the time because I "didn't have enough time" for a workout. Turns out I usually did, maybe you do too!
-I stopped lifting weights to reach "max" and started lifting to increase flexibility and maintain muscle mass. I'm reading everywhere the direct connection between maintaining muscle mass and extending the quality of life as far as it'll go, keeping muscle on the body is critical.
-I put down my fork after 3-4 bites. This one shocked me when I made it a habit. I was raised where you better eat fast and you better clean your plate, and I've been overweight my whole life. When I started putting the fork down, having something to drink and relaxing, I realized how little food I need to actually feel satisfied, compared to how much I would eat because it was there to eat.
I'm rambling. I'm happy for you OP, you can do it!
xt0rt@reddit
Yep, same and I'm finally at a place to start(after my restart in life). I'd like to lose 20lbs and just be generally more healthy.
Best of luck to you on your journey!!
blueberry_pancakes14@reddit
I want to loose about 65 - 75 lbs. It depends on how I feel when I get close and how I look, but a specific target number is good to have to aim at. I just reserve the right to re-evaluate when I get closer. If I look and feel great at 65 lost, then sweet, I'm done, if not, keep going, but too much more than that would be too much.
Small, attainable, varying short term goals with longer term goals.
I'm going to Japan in April, I want to loose twenty pounds by then, I'll feel better, walk even better, and it will just be good. I'm going to see Ghost in concert in August, I want to be in better shape and feel better for that. I'll hit Christmas and the New Year quite possibly where I want to be, or at least well on the road there, don't really care which as keeping it up and keeping it off is more important than speed of losing it. Then I'll hit 40 in June solidly where I want to be.
January is just being aware of what I'm eating, cutting out most snacking unless confirmed I am actually hungry, paying attention to portions, making better choices overall. Ten minutes a day of exercise of my choice: rowing machine, treadmill, weights, resistance, VR fitness. If I can't find the time for ten minutes of something... what am I even doing? I allow myself one float day of I didn't get home until bedtime or whatever, because stuff does happen.
February is hardcore month. Tracking the calories, probably not eating enough in general let alone for the increased activity (real exercise 5x times a week), no soda, no alcohol, no candy, just going all in. It's only one month, it's a short month, and it ends with girl's trip to the coast for me.
March and beyond- hybrid. Watching it, maybe tracking calories, but eating more of them in general, 3x - 4x exercise a week, with at least 2x of those being "real," continuing to watch portions and just make better choices.
I've done hardcore before, and the problem was it really worked. I lost 50 lbs. So now I want to do that again. Except, it's not sustainable at all, and I hated every second of my life doing it. But it worked, and I saw results, little changes were too slow and I didn't see results. Hence, a compromise, one short month of hardcore as a quick boost, then medium core, which is much more realistic for me. Medium I can sometimes slack as life forces it, but I'm still not doing bad overall so it will come out in the wash.
jjmawaken@reddit
I've been in a struggle with it since 2020. I lost a good amount of weight in my mid 20's but gained a lot of it back after getting married and having kids. I've lost some of the weight I gained during covid but still about 10 pounds over it. Would honestly like to lose another 50 beyond that.
Captain_Roastbeef@reddit
Pay attention to joint pain. If you start having pain in joints you either have bad form or are over doing it.
OldNefariousness5548@reddit
Highly recommend a Fitbit! I have the thin watch one and just seeing how I’m doing each day has automatically creased my steps. Second thing I recommend is podcast and YouTube danjohnuniversity. He has great advice for our age group. I recommend his easy strength for fat loss video to lots of people. The easy strength program Has helped me lose the first 15lbs and doesn’t burn you out. Slow steady improvement of strength and lose a pound or two a week . Good luck!
RJRoyalRules@reddit
In addition to working out regularly, a big help for me is also using a calorie tracking app. I lost 20 pounds this year almost entirely by being more mindful about what I was eating.
cataholicsanonymous@reddit
Hell yeah, LoseIt for the win! I cannot lose weight without tracking my food. My estimates are always way off and I make excuses... if it's there in front of me, it's a truth that I can't ignore. Down 4 lbs since New Years 💪
RJRoyalRules@reddit
100%. Without the tracker I was doing stuff like eating a little bag of trail mix every day at work. "It's trail mix, it's healthy!" Meanwhile it's like 220 calories per bag!
cataholicsanonymous@reddit
I feel you. And as a shorty, that's like 1/6 of my daily calorie target 🥲
real_actual_tiger@reddit
Reformer pilates classes help me more than any other exercise. It's the only exercise I look forward to doing, which is very unlike me. Working out was always a chore for me before. But the relief of stretching everything out during pilates class has me hooked and motivated. It's great for mobility, stretching, strengthening, and maintaining balance. I'm heavy and I've lost 45 lbs since I started four years ago. I have severe arthritis in my knees and one ankle. I have much less pain than I used to. Men do pilates, too btw, if that's a concern. It was invited by a man, in fact. Long story short, as a fellow fat, broken old person I highly recommend reformer pilates.
KnowItAllNarwhal@reddit
Keep at it, the most important thing is find something that you can do consistently, i found something that works and am getting healthier and have more energy down 50 in 2 years and similar age. Diet is most important for weight loss, so look at trying to eat better, simple stuff less eating out more making from scratch etc..
Keep at it, stay motivated
Reasonable-Wave8093@reddit
Great start! Consistency counts & cooked veggies
Vagsticles@reddit
Why cooked?
Reasonable-Wave8093@reddit
Better to digest
Vagsticles@reddit
Ahh. I guess I'll just finish this salad im eating around the corner then haha
lucky_hooligan@reddit
The volume of raw fruits and vegetables helps so much with hunger, there's no way I'd cut them out.
Reasonable-Wave8093@reddit
salads are good too (esp when its hot), but cooked veggies are so good for bringing the digestion back to life, which is key! I recommend Kimberly Snyder’s first book, Rainbow Plant Life, youtube vids by Healthy Vegan Eating & Cooking for Peanuts👍
onions-make-me-cry@reddit
I did this in 2023. 70 lbs gone by April 2024, and so far I've kept it off. Good luck! It feels great every day.
ilovepi314159265@reddit
Yep! I got serious in November and have made great progress. I've been super consistent at staying active (apart from the last week-ish which was a snow storm and my bday...) but staying at maintenence or in a deficit in my calories. Would love to be making quicker progress, but I'm really focusing on sustainable changes.
oldermuscles@reddit
Two years ago I finally got fed up with how I felt. I was overweight and depressed and suffering from severe insomnia. I started slow by going on daily walks and doing pushups and air squats, and cutting out fast food and added sugar. Over time I have increased my discipline and now lift at the gym 5 days a week and start each morning with a 30 minute jog. The gains are slower in middle age, but I feel exponentially better than I did two years ago. Progress over perfection. Believe in yourself. You can do it!
TacosAreJustice@reddit
Some advice:
You didn’t gain it in a day, week, month… and you won’t lose it that quickly either.
Calories in is the number one way to lose weight… highly recommend paying attention to what you eat in a day. Then look at the stuff you can cut… and then replace some bad habits with better habits. Apple and peanut butter is a decent snack vs a granola bar or whatever…
You don’t have to be perfect, just try to do a little better…
Build healthy habits, and get healthy… don’t just diet.
Exercise is great! Walk, lift… break a sweat.
Ambitious_Jelly8783@reddit
100%. I have about 30-35 lbs to lose.
I did my general checkup last july, and I had a checkup with the ear and knose doctor because my wife sent me due to snoring.. I was told I could get a CPAP, but that would just work out the symptoms or lose weight. I lost 18 lbs by october, stopped snoring, and everything was much better. Went abroad for 15 days vacation, then came back, november and december passed, and I am back to square one.
So Im with you 100%. Fuck this midlife weight. No diet. Eat healthy and smart. Cut out alcohol, it's not helping anything, and I am just motivated to get back in shape. I'm so sick of feeling too big for my skin, I have never been thin, but not like this.
I purchased a Fitbit last year, and believe it or not, it helps motivate me to sleep better and exercise. It's kind of like beating a game.
superschaap81@reddit
Started roughly 3 years ago myself, at 40yo. I got back into playing beer league hockey and have slowly made healthier life choices along the way. Regular gym goer now, lost about 20 lbs. and going for strength training now. Quit smoking coming up on 2 years and am doing dry January this year and if all goes well, going to just keep not drinking.
What you are doing WILL work. You will start feeling 100% better with more energy and it become easier the more you do it. Good for you, keep it up!
SickOfNormal@reddit
IF you are really 80lbs overweight - the best idea is to get walking! Get the steps to 10,000 minimum a day. And LIGHT lifting. Get the body warmed up over 3-4 weeks. While doing this, clean up the diet. Then hit is hard in 30 days - Going GUNG HO right away isn't always smart.
Good luck - You will feel like a new person in 6 months to a year! And it will be worth it.
Penelopeslueth@reddit
I made some changes after a health scare last year and learning of my best friend’s heart failure diagnosis just before that. I wanna be around for my kids and eventual grandkids.
gnrlgumby@reddit
One thing I’ve found out in my 40s is that just diet and cardio is not enough. I also need to get in some weight training.
cloudydays2021@reddit
Hey, congrats! It’s not easy but I can tell you from experience - once you get a routine down and start to feel the effects, you’ll be motivated to keep it up.
And don’t forget - a workout routine or gym membership is awesome but there’s so much movement you can get in daily that doesn’t feel like exercise, but it’s good for the body and mind. Things like playing catch with your kid, or going on an easy hike, taking a nice long walk in your neighborhood, or if the weather is crappy - taking a long walk around the mall, etc. Small things like that get easier the more you do them!
You got this! It’s the best gift you can give yourself and your family
EternalSunshineClem@reddit
Good for you, friend! You got this