How I Lost 10kg Before 50 (And Kept It Off After 60)

Sometimes we think meaningful change requires us to do big things. But over time, I have realised something interesting: it is the tiny, consistent changes that actually work.

About ten years ago, I was 49 years old and around 10kg overweight. With a big milestone looming, I decided I did not want to be fat and fifty.

I decided to take things incredibly slowly. I did not tell a soul. I did not want the pressure of anyone else's expectations, and I certainly did not want to do anything drastic. I started researching, experimenting, and learning.

And do you know what? It worked.

By the time my 50th birthday arrived, I had lost that 10kg. There were no extreme restrictions or miserable gym regimes - just consistent, daily choices.

Looking back now from the other side of 60, those small changes completely transformed my life. More importantly, the weight has stayed off. Not because I have perfect willpower, but because those habits eventually became part of who I am.

Here is what worked for me:

I Stopped Looking for the Perfect Diet

One of the greatest lessons I have learnt is that there is no single magic eating programme. We all have different bodies, unique health histories, and completely different daily routines.

Instead of chasing the latest trend, I simply started paying attention to my own body. I focused on being mindful of what was on my plate and, most importantly, I learnt to stop eating when I was full. It sounds simple, but for me, it was a game changer.

I Chose Real Food

This was not an overnight change. I simply began filling my plate with more lean proteins, fruits, vegetables, and healthy fats (seriously, if I could eat an avocado every single day, I would!)

My rule of thumb became beautifully simple: if possible, eat foods that look as though they actually came from nature rather than from a tin, box, or packet.

People often think healthy eating equals restriction, suffering, and expensive, bland meals. But I still have a massive sweet tooth - and I always will. The difference now is that I choose quality over quantity. If I am going to have chocolate, I savour every single bite without guilt. Ironically, giving myself permission to enjoy treats made it easier to stay on track.

I Stopped Believing Everything Had to Happen Quickly

For years, I wanted weight-loss results yesterday.  I spent far too much time looking for shortcuts and hoping for quick fixes. The truth is that every shortcut eventually led me back to where I started. Slow progress may not be exciting, but it is sustainable. And sustainable is what matters.

I Found Better Ways to Handle Emotional Eating

I stopped letting the scale rule my life. Instead, I prepared for my weaknesses. As an emotional eater, I had to ask myself: What will I do instead of reaching for chocolate when I am stressed, upset, or frustrated? These days, I usually head for the beach and go for a walk. The fresh air clears my head, lifts my mood, and reminds me that food is not always the answer.

I Redefined What "Movement" Means

Not every day has to be an intense gym day. For me, some days it is a brisk walk outside. Other days, it is a serious session of housecleaning - washing windows and polishing floors definitely count! And some days, it is strength training with my trainer. The goal was never to exercise perfectly. It was simply to keep my body moving regularly.

This Is a Lifestyle, Not a Diet

The most important mindset shift I made was to stop calling it a diet. A diet implies an expiry date. You can restrict yourself for three months, but the moment you return to your old habits, you usually end up right back where you started.

The real surprise is not that I lost 10kg before I turned 50. The surprise is that more than ten years later, the weight is still gone. Not because I never eat chocolate, birthday cake, or fish and chips. Not because I am perfect. It has stayed off because these habits became part of my everyday life. I no longer feel as though I am "on a diet." I simply live differently than I did at 49. And that has made all the difference.

You will not get it right every single day. Life happens. Unexpected things pop up that are completely out of our control. In the past, a bad day would make me throw in the towel and promise myself I would "start again on Monday."  Now, I know a bad day is just a tiny hiccup. I dust myself down, extend myself some grace, and simply continue.

This journey is forever. It should not feel like a prison sentence. And you absolutely do not need to be hard on yourself.

A lifestyle change is forever, and it should never feel restrictive.

Always remember: be kind to yourself.

💌 Before You Go

Looking for a beautiful birthday wish, friendship greeting, or uplifting message to share with someone special?

Visit Frannie's Greeting Corner for a growing collection of heartfelt greeting cards designed to encourage, celebrate, and brighten someone's day.

👉 Browse Frannie's Greeting Corner

— Frannie ☕

If you have specific health conditions, always speak to your healthcare provider or dietitian to create a plan that suits your individual needs.