When Michelle Kloese began gaining weight at 35, she also experienced back and foot pain, elevated cholesterol and blood sugar levels, and a general sense of sluggishness. The education technology worker told Today that she no longer felt like herself.
“Things just didn’t feel like me anymore,” she said.
A turning point came in January 2023, when Kloese traveled to Ireland for her 40th birthday. Upon returning home to Florida, she was unhappy with how she looked in photos. When she stepped on the scale, she discovered she had gained 38 pounds.
“I decided that day was the day I needed to do something different in my life,” she said.
Facing early menopause due to a medical condition, Kloese sought weight-loss strategies tailored for menopausal women in their 40s. Now, at 41, she has shed 50 pounds through a series of sustainable habits that not only helped her lose weight but also improved her overall health.
Here are the seven micro habits that guided Kloese’s transformation:
1. Tracking Habits for Accountability
Kloese relied on the Me+ Daily Routine Planner app to set goals and track her progress. Checking off completed tasks provided motivation, even on days she struggled to stay committed.
Flexibility was key.
“I didn’t want to be too rigid—I took it day by day,” she said. “I would be a little stricter on the weekdays, and then on the weekends, I might just walk and drink water instead of doing everything on my list.”
2. Strength Training for Muscle and Metabolism
Using a fitness app with personalized workout plans, Kloese incorporated strength training into her routine. Over time, she built her own workouts, incorporating exercises like planks and lifting five- to ten-pound dumbbells. Today, she maintains a three-minute plank every day.
“I realized which exercises made me feel stronger,” she said.
3. Increasing Water Intake
Before her lifestyle change, Kloese drank less than eight ounces of water per day, leading to frequent headaches. She gradually increased her intake to 72 ounces daily.
“I start my day with a glass of water and then have steady sips throughout the day,” she said. “I have a water bottle with me at all times to stay on track.”
Research supports the benefits of hydration for weight loss. A study from the University of California, San Francisco, found that overweight adults who increased water consumption lost 44% to 100% more weight than those in control groups over 12 weeks to a year.
4. Walking More Often
Kloese initially aimed for 15 minutes of walking per day. She now walks 45 minutes most days and has increased her daily step count from 4,000 to nearly 9,000. Recently, she completed a 13.1-mile walk, the equivalent of a half-marathon.
To stay consistent, she schedules short walks at the beginning and end of her workday.
“Even if I don’t have meetings, I know I’m getting that 30 minutes in,” she said.
5. Gradual Dietary Adjustments
Kloese adopted intermittent fasting to curb late-night snacking. She swapped soda for black coffee and replaced alcohol with flavored water. Other small changes followed, like eating only half a bun with a burger or choosing sweet potato fries over regular fries.
Meal planning became a priority, replacing frequent restaurant outings.
“My husband and I used to eat out three times a week. Now, we limit it to once or twice a week,” she said.
6. Finding a Supportive Community
Switching to the Personify Health app, which was provided by her employer, allowed Kloese to connect with coworkers on their fitness journeys. The friendly competition kept her motivated.
With support from friends, Kloese’s social life also shifted. Instead of meeting for drinks, they now go for walks, take yoga classes, or hike in state parks.
“If you surround yourself with people you trust, who you can be open and honest with, they’re your best supporters,” she said.
7. Embracing Slow, Steady Progress
Losing 50 pounds took Kloese a year and nine months. While the slow pace was initially frustrating, she remained consistent.
She averaged a loss of two to five pounds per month, with occasional plateaus. After several months, she began noticing looser-fitting clothes. Now that she’s reached her goal, she’s committed to maintaining her healthy habits.
“I don’t want to ruin any of my habits. I worked so hard to make them habits, and the hard work is paying off,” she said. “Keeping that healthy lifestyle is what I want—I don’t want to go back to where I was.”
Her dedication has inspired those around her. One of her best friends has lost over 100 pounds, and her husband has shed 30 pounds.
“We’re all feeling our best in our forties,” she said.
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