How to Stay Consistent and Lose Weight in Midlife

Apple Podcast - Spotify

Welcome, friends! I get a lot of questions about what I do in a day—what I eat, how I exercise, how I stay consistent. I love sharing because I’ve been exactly where many of you are, struggling to find a rhythm that works. After over 14 years of refining my habits, I’ve created a lifestyle that keeps me healthy, supports my hormones, and allows me to live with energy and joy.

If you're a midlife woman trying to lose weight, struggling with belly fat, or wondering how to make Trim Healthy Mama work for you, this post is for you. Let’s dive into my daily routine and the strategies that have helped me create lasting habits.

The Power of Small, Sustainable Habits

For years, I was an all-or-nothing person. I’d dive into a new diet, fitness plan, or life change full throttle—only to burn out in a few days. Sound familiar? I had to learn that consistency isn’t about perfection. It’s about progress, about stacking small, sustainable habits that add up over time.

I love the concept of the 1% increase—making small improvements each day rather than overhauling everything overnight. This has been a game-changer in my fitness, nutrition, and overall well-being.

My Morning Routine: The Foundation for My Day

Mornings set the tone for my day, and I protect them fiercely. Here’s how I start each day on the right foot:

1. Quiet Time & Journaling

• Before anything else, I take an hour for quiet time—no phone, no social media.
• I journal, set intentions, and release any stress from the day before.
• I incorporate a Bible study, focusing on my identity in Christ and God’s promises.

2. Hydration & Liver Support

• I start my day with a liver-supporting tonic (currently with Essentials amino acid powder).
• I used to do collagen in my coffee, but now I add it to my kefir smoothie instead.

3. Gentle Morning Movement

• I walk around the house, check in with my family, and do a few light chores before transitioning into work or exercise. 

Exercise: A Flexible but Intentional Plan

I work out every day, but I don’t do the same thing every day. Here’s what my routine looks like:

• 2-3 times a week: Strength training (lifting weights)
• 1 time a week: Yoga (mobility and flexibility are crucial in midlife!)
• 2-3 times a week: Pickleball for fun and high-intensity cardio
• Exercise snacks: Short movement breaks throughout the day—like hopping on my vibration plate or using resistance bands for quick strength work.

Pro Tip: If you're struggling with consistency, habit stack your workouts! Lay out your workout clothes the night before, schedule your exercise time, and make it part of your daily rhythm.

Nutrition: Keeping Trim Healthy Mama Simple

I follow the Trim Healthy Mama (THM) approach, with a strong focus on protein, fiber, and balanced macros. Here’s what my meals look like:

Breakfast (Usually an E or Crossover Meal)

• Leftovers from the night before
• THM Protein Strong Pancakes
• Lemon Cream Oats
  
• Kefir smoothie with added fiber

Lunch (E or S, Depending on the Day)

• A big salad with protein
• Leftovers from dinner
• Something warm in winter (like soup or chili)
• Always include a fermented food (sauerkraut, kimchi, kefir)

Afternoon Snack

• Essentials with veggies or fruit
• THM Food Peace Preloader (FPP) with granola or goji berries
• Something crunchy—I love texture!

Dinner (S or Crossover)

• A lean protein + two veggies (super simple!)
• Sometimes a casserole or chili
• Fermented foods or sour foods with every meal
• My kids get added carbs (sourdough, rice, quinoa)

Evening & Hydration

• Once dinner is done, I don’t eat again—this helps with digestion and metabolism.
• I hydrate all day with electrolytes, lemon water, and herbal teas.
• I aim for 7,000 steps a day, even in winter, using my walking pad and exercise snacks.

Sleep & Recovery: The Secret to Hormone Balance

Midlife women, hear me: sleep is non-negotiable for fat loss and hormone health. My routine includes:

• A wind-down routine: A bath, sauna, or quiet time before bed.
• Dim lights & cool room: Blackout curtains and a cool bedroom temperature make a huge difference.
• Bioidentical Hormone Therapy: This has been a game-changer for my energy, joint pain, and overall well-being.

If you’re struggling to stay consistent, I want you to remember:

✅ Start small—pick one or two habits to focus on at a time.

✅ Use a tracker—seeing your progress helps with motivation.

✅ Pair new habits with existing ones—habit stacking makes change easier.

✅ Don’t compare your journey to mine—you do you!

✅ Give yourself grace—consistency isn’t perfection; it’s practice.

My lifestyle isn’t perfect, but it works for me—and that’s what I want for you.

Take what resonates, adapt it to your life, and start with one step at a time.

You’ve got this!