In her mid-thirties, Michelle Kloese faced a slew of health challenges. The education technology professional found herself gaining weight, experiencing back and foot pain, and dealing with high cholesterol and blood sugar levels. “Things just didn’t feel like me anymore,” she recalled.
By 40, Kloese had reached a tipping point. After seeing unflattering photos from a birthday trip to Ireland in January 2023, she weighed herself and realized she had gained 38 pounds. It was time for a change. Diagnosed with early menopause due to a medical condition, Kloese began seeking weight loss advice specifically tailored for women in their forties.
Now 41, Kloese has shed 50 pounds through a combination of small, sustainable habits that have not only improved her physical appearance but also her mental and emotional well-being. Here are the seven “micro habits” she adopted that made all the difference:
1. Leverage a Habit Tracker for Accountability
Kloese utilized the Me+ Daily Routine Planner app to stay on track with her goals. Checking off tasks each day helped her remain focused, even on tough days. “Flexibility was key,” she said, adjusting her routine based on the demands of the week. Weekdays were stricter, while weekends offered more leniency—such as simply walking and drinking water instead of following the full regimen.
2. Incorporate Strength Training
With the help of a workout app offering personalized plans, Kloese began focusing on strength training, which she found crucial for building lean muscle mass and boosting her metabolism. Over time, she created her own routines combining core-strengthening planks and weightlifting with five- to 10-pound dumbbells. Now, she even completes a three-minute plank daily.
3. Hydrate Consistently
Before starting her healthy habit journey, Kloese barely drank eight ounces of water per day, leading to frequent headaches. She gradually increased her intake to 72 ounces daily, beginning each day with a glass of water and sipping steadily throughout. Keeping a water bottle close by helped her maintain her hydration goals.
4. Walk More Frequently
Initially, Kloese set a modest goal of walking 15 minutes daily. Now, she walks 45 minutes most days, with a daily step count that has nearly doubled, from 4,000 to 9,000 steps. She also invested in a walking pad for use during work calls, ensuring that even on busy days, she stays active. Her consistency includes a daily 15-minute walk in the morning and evening, no matter her schedule.
5. Make Gradual Dietary Adjustments
Kloese began by adopting intermittent fasting to curb late-night snacking. Over time, she eliminated soda, switched to black coffee, and replaced alcohol with flavored water. She also swapped out restaurant meals for homemade dishes, which not only helped her lose weight but also fostered excitement about meal planning.
6. Build a Supportive Community
Switching to another health tracking app, Personify Health, Kloese connected with coworkers to share and compare her fitness progress. As a remote worker, this sense of camaraderie motivated her to stay consistent. Her friendships also played a pivotal role, as she and her friends now prioritize health-focused social activities like walking, yoga, and hiking over traditional nights out at the bar.
7. Focus on Long-Term, Steady Progress
Kloese’s weight loss took time—almost two years, in fact—but she remained patient throughout. Her steady pace of losing two to five pounds a month was occasionally interrupted by plateaus, but she continued pushing forward. After several months, her efforts began to show, with her clothes fitting looser. Today, she remains committed to her healthy lifestyle, not just for the weight loss, but for the improved overall quality of life.
Reflecting on her journey, Kloese says, “I don’t want to ruin any of my habits. I worked so hard to make them part of my routine, and now they’re paying off.” Her success has inspired others in her circle, including her husband and best friend, who also saw significant weight loss results.
“I’m feeling my best in my forties, and I don’t want to go back to where I was,” she concluded.
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