Today, I’m answering your most pressing questions about weight loss tips and strategies.

Each question here could probably be expanded into its own podcast episode someday. Before diving in, I want to remind you that I’m not a doctor, Ph.D., or researcher. My advice and weight loss tips come from years of experience coaching clients in health, fitness, nutrition, wellness, and transformation.

Each of these questions could be answered with one phrase: “It depends.” That’s because no two people are the same. Just as 10 doctors or 10 coaches might have different answers, weight loss tips often need to be tailored to individual needs. My goal is to provide actionable advice so you leave with something useful and specific to try.

1. How Many Calories Should I Eat? What About Macros?

This is one of the most common questions I receive, and the answer…it depends. Even if I had 10 women who were all 45 years old, 5’5”, 150 pounds, walked daily, and lifted weights three times a week, their caloric needs might differ. Calorie counting and macro tracking aren’t exact sciences.

Weight Loss Tips for Calorie and Macro Tracking:

• Avoid extreme calorie restriction. My philosophy is to eat as much as you can while still losing weight.
• Under-eating can stress your body, harm your metabolism, and cause hormonal imbalances.
• Use a range for your caloric needs. For example, if your goal weight is 150 pounds, multiply it by 10, 11, and 12 to get a range: 1,500-1,800 calories. Start at the higher end and see if you can lose weight at 1,800 calories.
• If weight loss stalls, don’t immediately cut calories further. Instead, assess other factors like daily steps, sleep quality, and digestion.
• The goal is always to lose fat while maintaining lean muscle, so prioritize eating enough over unnecessary restriction.

2. Should I Try Intermittent Fasting?

Intermittent fasting simply means controlling the window of time when you eat. Technically, everyone fasts overnight while sleeping. The question is whether a structured fasting plan fits your lifestyle and goals.

Weight Loss Tips for Intermittent Fasting:

• Start with a 12-hour fasting window (e.g., 8 PM to 8 AM) and adjust as needed.
• Avoid extreme fasting windows like 16:8 if you’re already stressed or dealing with hormonal imbalances.
• Focus on sustainability. A simple “kitchen close” time after dinner can eliminate hundreds of unnecessary calories.
• Understand that intermittent fasting works because it can naturally lower your calorie intake. There’s no magic beyond that.
• Intermittent fasting isn’t for everyone, so evaluate whether it helps or hinders your overall goals.

3. Is It True You Shouldn’t Eat After 7 PM?

This weight loss tip is more myth than fact. The timing of your meals is less important than your overall calorie balance and digestion.

Weight Loss Tips for Evening Eating:

• Focus on your schedule. If you work late or exercise at night, eating after 7 PM might be unavoidable.
• Allow 2-3 hours between your last meal and bedtime to aid digestion and stabilize blood sugar.
• Avoid the all-or-nothing mindset. Life happens, and flexibility is key to long-term success.
• There’s no specific time when food magically becomes more fattening. The key is what and how much you eat.

4. How Can I Get Rid of Cellulite?

Cellulite is incredibly common, and genetics play a significant role. While you can reduce its appearance, eliminating it completely is unlikely.

Weight Loss Tips for Reducing Cellulite:

• Focus on overall fat loss through a calorie deficit and consistent exercise.
• Stay hydrated to improve skin texture.
• Strength training can help tighten the skin and reduce the appearance of cellulite.
• Accept that cellulite is natural. Most women have it, and it’s not a reflection of your health or worth.

5. Why Is My Weight Loss So Slow?

Weight loss often feels slow because we’re conditioned to expect rapid results. The truth is, sustainable weight loss takes time.

Weight Loss Tips for Managing Slow Progress:

• Weigh yourself consistently (e.g., same day, same time each week) to track trends.
• Remember that fat loss isn’t linear. You may lose nothing for weeks and then suddenly drop a few pounds.
• Celebrate small victories, like improved energy or better sleep, even if the scale doesn’t budge.
• Reframe your mindset. Slow weight loss often means you’re preserving muscle while losing fat.
• Sustainable weight loss isn’t about speed—it’s about consistency.

6. What’s Your Take on Hormone Replacement Therapy (HRT)?

Hormone Replacement Therapy (HRT) is a personal choice that should be made in consultation with a trusted healthcare provider.

Weight Loss Tips for Women Considering HRT:

• Understand that declining estrogen can contribute to weight gain and other menopause symptoms.
• Work with a physician experienced in bioidentical hormones to monitor your levels.
• Balance HRT with a healthy lifestyle that includes strength training, good nutrition, and stress management.
• HRT isn’t a magic fix, but it can be a helpful tool for managing hormonal changes.

7. Should I Consider Ozempic for Weight Loss?

Ozempic, a medication for blood sugar management, has gained attention for its weight loss effects. It’s not a quick fix, and like any intervention, it has pros and cons.

Weight Loss Tips for Medications Like Ozempic:

• Discuss options with your doctor and prioritize FDA-approved treatments.
• Remember that mindset and habits still play a crucial role. Medications can assist but won’t replace healthy choices.
• Be cautious of non-prescription versions marketed by med spas.
• Consider your reasons carefully and combine any medical intervention with sustainable lifestyle changes.

8. Is Weight Loss All About Stringing Together Different Diets?

No. Jumping from diet to diet often leads to frustration and yo-yo weight fluctuations.

Weight Loss Tips for a Flexible Approach:

• Think of weight loss in seasons: fat loss, maintenance, and strength building.
• Take breaks from dieting to avoid burnout.
• Focus on long-term habits, like tracking hunger cues and planning balanced meals.
• Avoid labeling foods as “good” or “bad.”
• Weight loss isn’t about finding the perfect diet—it’s about creating a lifestyle that evolves with you.

9. How Do I Incorporate Exercise into a Busy Life?

Finding time for exercise can be challenging, but small changes add up.

Weight Loss Tips for Busy People:

• Sneak in movement: 10-minute walks after meals or quick strength sessions.
• Schedule exercise like an appointment to make it a priority.
• Focus on consistency over intensity. Regular, moderate activity is better than sporadic, intense workouts.
• Even a little exercise can make a big difference in your health and weight loss journey.

10. What Is Flexible Nutrition?

Flexible nutrition means ditching the rigid rules of traditional diets and focusing on balance and personalization.

Weight Loss Tips for Flexible Nutrition:

• Plan indulgences rather than letting them derail you.
• Listen to your hunger and fullness cues.
• Avoid demonizing foods. All foods can fit in moderation.
• Flexible nutrition empowers you to enjoy life while staying aligned with your goals.

About Bonnie Lefrak

Bonnie Lefrak is a Life & Body Transformation Expert and founder of The One. She helps women achieve permanent weight loss by addressing the physical and mental aspects of transformation. Bonnie’s mission is to empower women to love themselves and find peace in the process of weight loss.

Connect with Bonnie:

• Join the Fit Over Forty Facebook Group
• Learn more about The One