How I Lost 20 Pounds After 40—and Kept It Off
Before and after losing 20 pounds after 40
How I lost 20 pounds and kept it off!
Ten years ago, I made a life-changing decision: I was tired of struggling with my weight.
For as long as I could remember—since my teenage years, in fact—I had been caught in a constant battle to lose weight.
The cycle of dissatisfaction with how I looked and the endless diets that never seemed to work left me drained.
But here’s the truth I discovered: diets don’t work.
So instead of chasing quick fixes, I shifted my focus to building a healthier, more sustainable lifestyle.
And over time, I lost 20 pounds.
Not through crash diets, detoxes, or hours of exhausting cardio, but by making small sustainable changes that were right for me.
Here are the steps that made the biggest difference and helped me lose weight and keep it off as a woman over 40.
I’m not saying this will work for everyone, this is just what works for me:
1. Mindful Eating
I stopped obsessing over calories and started paying attention to what my body needed.
I switched to 4 to 5 small meals a day (breakfast, lunch, dinner and two snacks in between) - bigger breakfast and lunch, and smaller dinner.
Eating became less about restriction and more about nourishment.
I focus on enjoying foods I love in moderation while prioritizing whole, nutrient-dense meals that made me feel energized.
I focus on eating lean protein (mostly plant based but I also do eat chicken and fish). I drink lots of water.
I eat lots of fruits and veggies, and aim for half my plate veggies for lunch and dinner.
2. Staying Active
Consistency is key.
Yoga and walking became my go-to forms of movement.
I do short (20-minute) yoga sessions most days of the week.
I’ve also added strength training (twice a week) as post-40 maintaining muscle mass is super important.
When I can I go to dance class, as dance is my first love!
Exercise is not a short-term quick fix, but something to do for a lifetime.
It’s part of my weekly routine—something I genuinely look forward to.
3. Managing Stress
I manage my stress through yoga, exercise and other relaxation techniques, generally prioritizing self-care.
When I give myself permission to pause and breathe, I find it easier to stay on track.
Managing stress and anxiety, especially post-menopause, is not easy but super important!
4. Progress Over Perfection
The biggest lesson? It’s not about being perfect.
I focused on progress, patience, and balance.
Over my weight loss journey, some weeks my weight would go up and other weeks it would go down, but overall the trend was down till over a year I lost 20 pounds.
Every small step I took added up to lasting changes.
The Takeaway
If you’re over 40 and ready to take control of your health, remember: you don’t have to overhaul your life overnight.
Small, sustainable steps can lead to big, lasting results.
Weight loss doesn’t have to mean sacrificing your happiness or constantly feeling deprived.
It’s about finding what works for you and building a lifestyle that supports your goals.
Ready to Get Started?
Have questions or need some guidance? I’m here to help!
Check out my 8-week Accountability Coaching Program to see how it can help you!
Your journey to health and happiness starts with one small step.
Let’s take it together. ❤️
IN CASE YOU DON’T KNOW ME…
I’m Karin, a certified Yoga Teacher and Wellness Coach.
I help women over 40 live healthy, happy and pain-free!
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