Scale showing my weight loss progress from 107kg to 97kg during my first month of weight loss after 40
I lost 10kg in one month after 40, and in this post I’m sharing what was likely water weight and what was real fat loss from my first month of changing my eating habits.
When I first stepped on the scale and saw the number change so quickly, I knew I wanted to document the experience honestly — especially because I’m over 40 and trying to lose weight in a sustainable way without damaging my skin or muscle mass.
This post is part of my Blooming Again journey, where I share real progress updates and the small habits helping me rebuild my health and confidence after 40.
My goal is not rapid weight loss. My goal is healthy, realistic progress that I can maintain long-term.
In this post, I’m sharing what actually happened during that first month, what I believe caused the weight drop, and what I’m doing to avoid loose skin while continuing my journey.
Was It Really 10kg of Fat Loss?
Probably not.
From what I understand about weight loss after 40, a large part of the weight I lost in the first month was likely water weight and reduced bloating, not pure fat loss.
And that’s completely normal.
When you change how you eat — especially reducing processed foods, sugar, and excess salt — your body releases stored water.
According to Harvard Health Publishing, rapid weight loss in the first weeks of changing eating habits is often partly water weight as the body adjusts to lower salt and processed food intake.
For me personally, I noticed:
- less bloating
- less heaviness after meals
- better digestion
- reduced cravings
- more energy during the day
Those changes alone made a big difference.
What I Changed in That First Month
I didn’t follow a strict diet plan.
Instead, I focused on simple habits:
Eating More Protein
Meals with chicken, eggs, and other protein helped me stay full longer and avoid unnecessary snacking.
Research shows that eating enough protein during weight loss helps protect muscle mass, which becomes especially important after 40.
Eating Simpler Meals
Most of my meals looked like this:
- grilled chicken
- eggs
- vegetables
- potatoes or rice in controlled portions
Nothing complicated.
Just consistent.
Adding Cayenne Pepper to Meals 🌶️
I enjoy spicy food, and adding cayenne pepper regularly helped improve digestion and reduce bloating.
Small changes like this made meals easier to enjoy while staying consistent.
Eating More Protein
Hydration helped reduce water retention and improved digestion.
Sometimes bloating feels like fat gain when it’s actually dehydration or salt imbalance.
Drinking More Water
Hydration helped reduce water retention and improved digestion.
Sometimes bloating feels like fat gain when it’s actually dehydration or salt imbalance.
Intermittent Fasting Helped Reduce Cravings
One of the biggest changes I made during this first month was starting intermittent fasting.
I didn’t follow a strict schedule, but I naturally reduced how often I was eating throughout the day. This helped me control cravings, especially in the evenings when I usually snack the most.
Since starting intermittent fasting, I noticed:
- fewer cravings between meals
- better portion control
- less bloating
- improved digestion
Intermittent fasting also made it easier for me to stay consistent without feeling like I was constantly dieting.
I’ll be sharing more details about how intermittent fasting is working for me in future updates in my Weight Loss Journey After 40 series.
Why I Don’t Want to Lose Weight Too Fast
Even though losing 10kg quickly felt encouraging, my real goal is steady progress without loose skin.
Because I’m over 40, I know:
- skin elasticity changes with age
- muscle loss happens faster if protein is low
- rapid fat loss can increase sagging
I don’t plan to rush the process.
And I don’t have plans (or budget) for skin removal surgery later.
So my focus now is:
- maintaining muscle
- eating enough protein
- losing weight gradually
- staying consistent
How I’m Trying to Prevent Loose Skin
These are the things I’m prioritizing moving forward:
Eating Enough Protein
Protein supports muscle and skin structure during weight loss.
Losing Weight Gradually From Now On
Fast weight loss at the beginning is common, but steady progress is better long-term.
Staying Hydrated
Hydration supports skin elasticity.
Strength Movement (Even Light Exercise)
Maintaining muscle helps your body shape change more smoothly during weight loss.
What This First Month Taught Me
The biggest lesson I learned is that weight loss after 40 doesn’t need to be extreme to work.
Small consistent habits made the biggest difference:
- eating balanced meals
- reducing bloating
- improving digestion
- staying full longer
And seeing the scale change gave me motivation to continue.
If You're Losing Weight After 40 Like Me
If you’re starting your own journey, remember:
The first month often includes water weight changes.
That doesn’t make your progress less real.
It means your body is responding.
Consistency matters more than speed.
What I’m Doing Next
My focus now is continuing to lose weight slowly while protecting my skin and muscle as much as possible.
You can follow my ongoing progress and see what I’m eating each week inside my 40+ Weight Loss Dinner Series.
—Nonto
Sense of Bloom | Blooming gently, one day at a time