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Lost weight after 45 without giving up sweets

Natalya Nikitina, 46 years old, -12 kg

Before photo — Lost weight after 45 without giving up sweets
After photo — Lost weight after 45 without giving up sweets
My story
I am now a full 46 years old. Exactly a year ago I realized I wanted changes in myself. All the problems piled up (lack of self-confidence, problems in the family, problems in my relationship with my husband).

How I lost weight
To let go of different thoughts, I started running — well, I had run before, but this time I decided to take it up seriously. Slowly, through effort, through laziness, through tears, I ran every day: first a little, 3 km, then 5 km, then 7 km. My personal record is 22 km.

I began to notice that my mood started to improve, and my problems were no longer problems, because running tired the body and let the head rest.

My result
At first the weight came off hard, but I set goals for myself and moved toward them: I want to weigh 67 kg by the beginning of summer 2024, 64 kg by the end of summer, and 60 kg by the New Year.

Seeing my transformation, people around me joined an active lifestyle — each in their own way: a colleague started running, a friend took up cycling, another friend started walking a lot, and there are many other examples. My husband was skeptical about my new hobby. But now, when I have returned to the shape I was in 15 years ago, when we first met, it is as if he fell in love with me all over again. I did not give up the food I love (cakes, ice cream, etc.); the only thing I try to do is not eat after 7 p.m.

I hope my story is one of the examples of realizing that you need to lose a little weight for yourself, not for someone else. The photo in the black dress was taken on March 8 in Saint Petersburg, especially for my story.

Doctor's comment

Doctor's photo
Anastasia Borisovna Mineeva, endocrinologist, dietitian at the Mayak Clinic
Moderate physical activity can dramatically improve not only your somatic but also your psycho-emotional state. Running, which is what you chose, is a powerful tool for normalizing carbohydrate and lipid metabolism and for increasing tissue sensitivity to insulin. This, combined with sensible eating behavior (avoiding late dinners without strict prohibitions), most likely led to sustainable weight loss, even despite keeping desserts in the diet.

It is especially important to note the positive effect on hormonal balance. Regular aerobic exercise helps reduce cortisol — the "stress hormone" that is often the culprit behind abdominal weight gain and the development of insulin resistance. The mood improvement Natalya mentions is a direct consequence of endorphin production. Her experience clearly demonstrates that the key to successful weight loss after 45 lies not in strict diets but in forming sustainable healthy habits integrated into one's lifestyle.

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