If I Wanted to Lose 10 Pounds Before Christmas (Over 40), Here's Exactly What I'd Do

If you want to walk into Christmas 10 pounds lighter without starving your way through Thanksgiving, you're in the right place.

There are about 8 weeks until Christmas. That's enough time, if you do it in the right order.

I've been a trainer for 17 years, and I've kept my own weight off for over 20. So here's the exact plan, week by week. Three phases: Set Up, Burn, Balance. And stick around to the end, because I'm telling you exactly what to do on Thanksgiving Day. That's where most women blow the whole thing.

Why Most Women Fail at This

Here's how it usually goes.

November 1st, you slash your calories. 1,200 a day. Cardio every morning. You're hungry, you're cranky, you're white-knuckling it.

Then Thanksgiving hits. You blow it. By December you've quit, and you're right back where you started. Maybe heavier.

How do I know? Because that was me in my 20s. Every. Single. Year.

It's not your willpower. It's the order.

📘 Want the full plan in one place? Grab my free Fat Loss Playbook so you can follow along.

Phase 1: Set Up (Weeks 1–2)

You are not cutting calories yet. I know. Stay with me.

For two weeks, you're getting your blood sugar steady. Four habits:

• 30 grams of protein at every meal
• Fiber and protein first on your plate (my FPF rule)
• A 10-minute walk after your biggest meal
• Lift weights 3x a week

Think of it like painting a wall. Skip the prep and the paint peels every time.

Most women notice the cravings calm down first. The 3 p.m. candy run just... stops. Sometimes the scale moves a little too. That's a bonus.

👉 Two weeks. No deficit. Just the habits.

Phase 2: Burn (Weeks 3–6)

Four weeks. This is where the fat comes off.

Now you eat a little less. Not 1,200. A little less.

• Keep your protein exactly where it is.
• Cut from the extras: the glass of wine, the bites while you cook, the handful of crackers standing at the kitchen counter. That's usually where the extra calories are hiding.
• Keep lifting 3 days a week, and add a short, hard finisher at the end of a workout twice a week. Five to 10 minutes of quick intervals. Get your heart rate up. Done.

Need a workout? Here's this week's 30-minute follow-along →

Why only four weeks? Because in my 20s I dieted forever. Months. And my body fought back every time. Hungrier, more tired, stuck. Short bursts work better. You push for four weeks and stop before your body digs in its heels.

Let's be honest about the math

A pound or two a week is great. Some of you will lose 10 pounds by Christmas. Some of you will lose 6. Some of you will lose 12. All of that is a win.

And yes, Thanksgiving lands right in the middle of Burn. I've got you. Keep reading.

Phase 3: Balance (Weeks 7–8)

The two weeks before Christmas. This is the part nobody does, and it's the most important one.

You stop dieting right when the parties start. You eat enough to hold your weight. That's it. Keep the four habits from Set Up, and go enjoy your holidays.

Why? Because dieting through December is how you end up face-first in the cookie tin on the 23rd.

Balance is where you keep what you lost. Honestly, it's the reason I've stayed in shape for over 20 years. I live in Balance most of the year, and I only go into Burn when I want to lean out.

So you walk into Christmas lighter. Not starving. Not miserable.

Set Up. Burn. Balance. That's the whole plan.

What to Do on Thanksgiving Day

I promised. Here it is:

1. Eat breakfast with protein. Do not save up for dinner. Saving up is how you end up eating the whole cheese board before the turkey's even out of the oven.
2. Turkey and veggies go on your plate first. Then whatever you want. Some stuffing, a little mashed potatoes, pie. Yes, pie.
3. Walk after dinner. Grab your family and go around the block. Your blood sugar will thank you.
4. Friday morning, go right back to normal. No punishment workout. No skipping meals.

Thanksgiving is one meal. Not a four-day weekend. Not a week. One meal doesn't undo four weeks of work.

Your Next Step

Want this whole plan laid out so you don't have to remember it? Grab my free Fat Loss Playbook. Get the Playbook →

Want me to walk you through it, one day at a time? That's exactly what the Stress Monkee App does: your workouts, your FPF meals, and a daily stress tool, all laid out for you. Your first 7 days are free. Try it free for 7 days →

And once Christmas is over, you'll want to keep it off. Read this next: It's Boring, But It's How I've Kept the Weight Off for 20 Years →

See you in Balance. 🐒

— Coach Alicia