{"id":613727,"date":"2026-02-24T22:23:18","date_gmt":"2026-02-24T22:23:18","guid":{"rendered":"https:\/\/www.europesays.com\/us\/613727\/"},"modified":"2026-02-24T22:23:18","modified_gmt":"2026-02-24T22:23:18","slug":"i-lost-5kg-in-8-weeks-at-41-this-straightforward-7-step-reset-made-it-happen","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/613727\/","title":{"rendered":"‘I lost 5kg in 8 weeks at 41 \u2013 this straightforward 7-step reset made it happen’"},"content":{"rendered":"

As a fitness coach, Londoner Alice Rickard<\/a>, 41, was used to being in shape. But when she gave birth to twins, things changed. \u2018I\u2019d always been active and fitness was a big part of my life for years, but I experienced postnatal anxiety, completely lost my sense of self for a while, and was living in survival mode,\u2019 she says. \u2018Exercise stopped being consistent, and the weight piled on.\u2019<\/p>\n

After looking in the mirror and not recognising the person staring back, Rickard knew it was time for a change. \u2018Around the same time, I was seeing women online sharing their stories of weight loss and body recomposition, and I just thought: Why not me? If other women could lose weight, build strength and confidence, there was no reason I couldn\u2019t do the same.\u2019<\/p>\n

How did she go about it? By committing the seven-step reset (below). Over eight weeks she lost 5kg \u2013 and has since gone on to lose 20kg over 12 months. \u2018It wasn\u2019t about extremes or quick fixes,\u2019 she explains. \u2018And now I finally feel confident again, like pre-children me, but better. I started enjoying shopping instead of dreading it. And I started having fun properly again. Going out, dressing up, dancing \u2013 all the things I loved in my 20s but with more self-assurance. I had the energy to stay out later, enjoy myself and not feel wiped for days afterwards \u2013 even with two six-year-olds.<\/p>\n

\u2018It genuinely changed my whole lifestyle. I feel stronger, more confident, and much more like myself. It\u2019s not just about weight \u2013 it\u2019s about having the energy and confidence to actually enjoy your life again.\u2019 Here\u2019s exactly what her 7-step reset involved, and why it’s so effective.<\/p>\n

A quick note: Weight is only one marker of health \u2013 and not the most important one for many people. Strength, energy, sleep, mental wellbeing and metabolic health all matter just as much, if not more. Intentional weight loss isn\u2019t necessary \u2013 or appropriate \u2013 for everyone, and health looks different from person to person. If you\u2019re considering making changes to your diet or exercise routine, it\u2019s always worth seeking personalised advice from a qualified professional.<\/p>\n

\"loseAlice Rickard<\/p>\n

Alice says she no longer recognised herself in the bathroom mirror<\/p>\n

1. I shifted my identity first, not just my habits<\/strong><\/p>\n

\u2018Before changing food or training, I worked on the beliefs underneath it. Once I genuinely believed progress was possible for me, my actions followed much more naturally. I see this constantly with women in their 40s \u2013 mindset isn\u2019t optional, it\u2019s foundational. Your brain doesn’t care about your goals; it cares about your identity. <\/p>\n

\u2018The stories I\u2019d been telling myself were things like: it\u2019s harder for me because of my thyroid condition, I\u2019ll never look like I did before kids, I\u2019m 40 now \u2013 my metabolism\u2019s done. Once I challenged those, everything shifted.<\/p>\n

\u2018One thing I really wish more women understood is how important it is to believe it\u2019s actually possible for you. Your brain is wired to stay consistent with your identity, not just your goals. So if you can start shifting who you believe you are first \u2013 someone who trains, eats well, prioritises herself \u2013 everything else becomes so much easier.\u2019<\/p>\n

2. Protein became non-negotiable<\/strong><\/p>\n

\u2018I significantly increased my protein intake and built every meal around it, including 30g at every meal. That helped me build and hold onto muscle, which is key because the more muscle you have, the more calories your body naturally burns. It also kept me fuller, supported recovery from training, and made staying consistent much easier.\u2019<\/p>\n

3. I started strength training properly \u2013 and stepping outside my comfort zone<\/strong><\/p>\n

\u2018I started training in a bodybuilding gym, which was intimidating at first. It was very different from the boutique fitness environments I\u2019d been used to, but the principles were spot on: track your lifts, train with intention, and progressively overload. That approach changed everything. I got stronger<\/a>, my body shape completely changed, and my confidence in the gym grew massively. <\/p>\n

\u2018I didn\u2019t track exact muscle gain in numbers, but the changes were obvious: my lifts went up, and areas like my glutes, back and shoulders became much more defined.<\/p>\n

\u2018A big marker for me was pull-ups<\/a>. At the start, I couldn\u2019t do one, now I can comfortably do ten. That felt like a real moment \u2013 not just physically, but mentally too \u2013 because it showed how much stronger I\u2019d become.\u2019<\/p>\n

\u2018A week in training for me now looks like: <\/p>\n