{"id":343382,"date":"2026-03-13T01:42:09","date_gmt":"2026-03-13T01:42:09","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/343382\/"},"modified":"2026-03-13T01:42:09","modified_gmt":"2026-03-13T01:42:09","slug":"at-61-i-lost-3-stone-in-a-year-with-these-3-realistic-changes","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/343382\/","title":{"rendered":"\u2018At 61, I lost 3 stone in a year with these 3 realistic changes\u2019"},"content":{"rendered":"

Working 70-hour weeks in a high-pressure attorney job, Ilene Block, founder of Silver and Strong fitness<\/a>, struggled with sustainable weight loss. Drawn to often unsustainable diet<\/a> programmes, Ilene revealed in a recent Instagram post<\/a> that she became caught in a cycle of weight loss and regain before her perspective finally changed at 61. Here, she explains the three tweaks that helped her go from 180lbs to 140lbs in 12 months. <\/p>\n

1. She prioritised strength training <\/p>\n

\u2018I was doing cardio<\/a> like it was my job but ignoring strength training<\/a>,\u2019 Ilene wrote. \u2018All that running was actually making me lose muscle, which slowed my metabolism<\/a> even more.\u2019 While running itself doesn\u2019t directly cause muscle loss, doing too much cardio while under-fuelled and without the support of resistance training<\/a> and sufficient protein<\/a> can increase your risk of muscle loss. <\/p>\n

And as Ilene mentioned, muscle loss can slow your metabolism. Because muscle tissue is more metabolically active than fat (meaning it burns more calories even at rest), having less of it affects long-term weight loss. That\u2019s why strength training \u2013 which Ilene started to prioritise \u2013 and rethinking your fuel needs (see below) and consuming enough protein becomes vital for losing fat while maintaining muscle.<\/p>\n

\"individualInstagram \/ silverandstrong<\/p>\n

Ilene has become much more focused on strength-based workouts<\/p>\n

2. She addressed her fuel needs<\/p>\n

Ilene also explained that until now, she hadn\u2019t fully considered how her fuel needs might have changed with age. \u2018I was eating like a 25-year-old with a 61-year-old metabolism. Your body changes. Your fuel needs change. I was still eating portions from my law firm days when I worked 70-hour weeks and stress-ate sweets to cope,\u2019 she wrote. So, instead of \u2018guessing\u2019 what was healthy, Ilene said she began following a simple food list designed specifically for 60+ women wanting to lose fat while maintaining muscle.<\/p>\n

Indeed, while crucial at every age, protein becomes increasingly important during this period \u2013 experts advise midlife women focus on lean meats such as chicken and turkey, oily fish<\/a> like salmon and other foods including Greek yoghurt<\/a>, eggs<\/a>, vegetables<\/a> and whole grains<\/a>. Having a plan also reduces decision fatigue \u2013 one study<\/a> found that participants who planned their meals more consistently tended to lose more weight. It\u2019s not about restriction, but rather, balance and planning ahead. <\/p>\n

3. She made small diet tweaks <\/p>\n

Ilene also recognised small, manageable dietary tweaks she could make. While consuming sufficient healthy fats including nuts, avocados and olive oil is important, Ilene said she was eating a lot of them and \u2018drowning my salads in dressing and wondering why the scale wouldn\u2019t move.\u2019 Once she recognised those eating patterns is when she began to see body recomposition results.<\/p>\n

Other helpful habits<\/p>\n

Other small habits that helped? Mindful eating and walking after eating<\/a>, Ilene revealed in another post<\/a>. \u2018I stopped eating standing up. Sounds stupid. But for 30 years as an attorney billing in six-minute increments, every meal was inhaled over the kitchen counter or at my desk between calls. Now I sit down for every single meal. Plate on the table. No phone. It takes 10 extra minutes and I eat half as much because my brain actually registers that I ate,\u2019 she explained. \u2018I walk after dinner every single night. 15 to 20 minutes. Nothing intense. Just me, my dogs, and the neighborhood. It helps with digestion and it brings my blood sugar<\/a> down.\u2019 <\/p>\n

After years living with endometriosis and undergoing seven rounds of IVF, Radio 4 presenter Emma Barnett turned to training with PT Frankie Holah to rebuild strength and a more positive relationship with her body. Download the Women\u2019s Health UK app to access Emma\u2019s full training plan.<\/p>\n

Get the app<\/a><\/p>\n

\"womens<\/a>Related Stories\"Headshot<\/p>\n

Hannah Bradfield is a Senior Health and Fitness Writer for Women\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. \u00a0She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. \u00a0A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n