{"id":486457,"date":"2026-02-20T00:20:10","date_gmt":"2026-02-20T00:20:10","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/486457\/"},"modified":"2026-02-20T00:20:10","modified_gmt":"2026-02-20T00:20:10","slug":"i-lost-5kg-in-8-weeks-at-41-this-realistic-7-step-reset-made-it-happen","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/486457\/","title":{"rendered":"‘I lost 5kg in 8 weeks at 41 \u2013 this realistic 7-step reset made it happen’"},"content":{"rendered":"

After Alice Rickard<\/a>, a 41-year-old fitness coach and entrepreneur from London, gave birth to twins, her relationship with exercise was upended. \u2018I\u2019d always been active and fitness was a big part of my life for years, but I experienced postnatal anxiety, completely lost my sense of self for a while, and was living in survival mode,\u2019 she tells Women\u2019s Health. \u2018Exercise stopped being consistent, and the weight piled on.\u2019 <\/p>\n

The turning point came after she felt she no longer recognised herself in the mirror. \u2018Around the same time, I was seeing women online sharing their stories of weight loss<\/a> and body recomposition, and I just thought: Why not me? If other women could lose weight, build strength and confidence, there was no reason I couldn\u2019t do the same.\u2019 <\/p>\n

So, by committing to the below 7-step reset, Rickard lost 5kg in eight weeks \u2013 and has since gone on to lose a total of 20kg over 12 months. \u2018It wasn\u2019t about extremes or quick fixes,\u2019 she explains. \u2018And now I finally feel confident again, like pre-children me, but better. I started enjoying shopping instead of dreading it. And I started having fun properly again. Going out, dressing up, dancing \u2013 all the things I loved in my 20s but with more self-assurance. I had the energy to stay out later, enjoy myself and not feel wiped for days afterwards (even with two six-year-olds). <\/p>\n

\u2018It genuinely changed my whole lifestyle. I feel stronger, more confident, and much more like myself. It\u2019s not just about weight \u2013 it\u2019s about having the energy and confidence to actually enjoy your life again.\u2019 Here\u2019s exactly what her 7-step reset involved, and why it’s so effective.<\/p>\n

A quick note: Weight is only one marker of health \u2013 and not the most important one for many people. Strength, energy, sleep, mental wellbeing and metabolic health all matter just as much, if not more. Intentional weight loss isn\u2019t necessary \u2013 or appropriate \u2013 for everyone, and health looks different from person to person. If you\u2019re considering making changes to your diet or exercise routine, it\u2019s always worth seeking personalised advice from a qualified professional.<\/p>\n

\"loseAlice Rickard<\/p>\n

Alice says she no longer recognised herself in the bathroom mirror<\/p>\n

1. I shifted my identity first, not just my habits<\/p>\n

\u2018Before changing food or training, I worked on the beliefs underneath it. Once I genuinely believed progress was possible for me, my actions followed much more naturally. I see this constantly with women in their 40s \u2013 mindset isn\u2019t optional, it\u2019s foundational. Your brain doesn’t care about your goals; it cares about your identity. <\/p>\n

\u2018The stories I\u2019d been telling myself were things like: it\u2019s harder for me because of my thyroid condition, I\u2019ll never look like I did before kids, I\u2019m 40 now \u2013 my metabolism\u2019s done. Once I challenged those, everything shifted.<\/p>\n

\u2018One thing I really wish more women understood is how important it is to believe it\u2019s actually possible for you. Your brain is wired to stay consistent with your identity, not just your goals. So if you can start shifting who you believe you are first \u2013 someone who trains, eats well, prioritises herself \u2013 everything else becomes so much easier.\u2019<\/p>\n

2. Protein became non-negotiable<\/p>\n

\u2018I significantly increased my protein intake and built every meal around it, including 30g at every meal. That helped me build and hold onto muscle, which is key because the more muscle you have, the more calories your body naturally burns. It also kept me fuller, supported recovery from training, and made staying consistent much easier.\u2019<\/p>\n

3. I started strength training properly \u2013 and stepping outside my comfort zone<\/p>\n

\u2018I started training in a bodybuilding gym, which was intimidating at first. It was very different from the boutique fitness environments I\u2019d been used to, but the principles were spot on: track your lifts, train with intention, and progressively overload<\/a>. That approach changed everything. I got stronger<\/a>, my body shape completely changed, and my confidence in the gym grew massively. <\/p>\n

\u2018I didn\u2019t track exact muscle gain in numbers, but the changes were obvious: my lifts went up, and areas like my glutes, back and shoulders became much more defined.<\/p>\n

\u2018A big marker for me was pull-ups<\/a>. At the start, I couldn\u2019t do one, now I can comfortably do ten. That felt like a real moment \u2013 not just physically, but mentally too \u2013 because it showed how much stronger I\u2019d become.\u2019<\/p>\n

\u2018A week in training for me now looks like: <\/p>\n

Monday: Back and shoulders, plus a 30-minute run.Tuesday: Lower body \u2013 mainly glutes and quads.Wednesday: Rest day<\/a>.Thursday: Glutes and hamstrings session.Friday: Rest day.Saturday: Core and cardio (usually StairMaster).Sunday: Rest, and I try to do some recovery \u2013 often an ice bath or cold dip at my local lido if I can.\u20194. I simplified food instead of overcomplicating it<\/p>\n

\u2018I moved away from ultra-processed \u201chealth\u201d foods and focused more on simple whole foods and proper protein sources. I made the most basic meals, that took about 15 mins with minimal ingredients and repeated them over and over again.<\/p>\n

\u2018Around the time I gained weight, I thought I was being healthy \u2013 lots of protein bars, \u201clow-calorie\u201d swaps, convenience health foods. But looking back, many of those ultra-processed options were leaving me bloated, inflamed and always hungry. I was eating what I\u2019d been told was healthy, rather than what actually made me feel and perform well.\u2019<\/p>\n

5. I prioritised daily movement beyond the gym<\/p>\n

\u2018Honestly, walking was one of my secret weapons. Between mum life, work and everyday life, I just leaned into moving more rather than forcing extra hardcore workouts and aimed for 10k steps a day<\/a>. It felt manageable, didn\u2019t stress my body, and it quietly made a big difference. It also massively help regulate my nervous system, when my kids stress me out!\u2019<\/p>\n

6. I let go of perfectionism<\/p>\n

\u2018This was huge. I reframed slip-ups as data, not failure. That removed guilt and shame, which meant I could get back on track quickly instead of spiralling into all-or-nothing thinking. That mindset shift protected my consistency more than anything.\u2019<\/p>\n

7. I stayed consistent \u2013 and didn\u2019t keep changing things<\/p>\n

\u2018It took a year for me to lose my total of 20kg. It wasn\u2019t fast. I averaged around 1.5kg a month, which in hindsight I think is why it stuck \u2013 there was no rush, just consistency.<\/p>\n

\u2018And honestly, I didn\u2019t keep changing things. That was the key. I found what worked and just kept doing it. I never tracked calories, but I did track my workouts and made sure I was progressing \u2013 lifting heavier, getting stronger, pushing myself.<\/p>\n

\u2018My meals have stayed pretty consistent too. I\u2019m quite happy eating similar things regularly. I\u2019ve had the same dinner about four times a week for most of the last year and I still love it. That simplicity made staying consistent much easier<\/p>\n

\u2018What I\u2019ve learned, especially in your 40s, is that quick fixes don\u2019t last. Strength training, good nutrition, patience and the mindset work underneath it all are what actually change things long term.<\/p>\n

\u2018And the payoff goes way beyond the scale. I\u2019ve got more energy, more confidence, I enjoy clothes and going out again, I\u2019m dancing, socialising, living my life fully. It didn\u2019t just change my body \u2013 it changed how I show up in my life.\u2019<\/p>\n

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\u00a0As Women\u2019s Health UK\u2019s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism. She secured her first role at Look Magazine, where her obsession with fitness began and she launched the magazine\u2019s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!. Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner\u2019s World and Red.Now, she oversees all fitness content across womenshealthmag.com.uk<\/a> and the print magazine, spearheading leading cross-platform franchises, such as \u2018Fit At Any Age\u2019, where we showcase the women proving that age is no barrier to exercise. She has also represented the brand on BBC Radio London, plus various podcasts and Substacks \u2013 all with the aim to encourage more women to exercise and show them how.Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram. \u00a0<\/p>\n