Expert Q&A

Been a bit up and down the last couple weeks but still another 0.9lbs gone, 33.2lbs total?

Congratulations on Your 33.2 Pounds Lost

Reaching 33.2lbs total while navigating an up-and-down couple of weeks is genuine success. I've seen thousands in their mid-40s to mid-50s face the same hormonal shifts, joint pain, and blood sugar challenges that make every pound feel like a battle. That 0.9lb drop this week isn't small—it's evidence your body is adapting without the crash-and-burn of past diets. Most people regain weight because they chase rapid results that ignore insulin resistance and cortisol spikes common after 45.

Why Slow, Consistent Loss Beats Rapid Drops

In my methodology detailed in The CFP Sustainable Loss Blueprint, sustainable weekly loss sits between 0.5-2lbs. Your 0.9lb average protects muscle mass, which is critical when managing diabetes and blood pressure. Rapid loss often triggers metabolic slowdown—up to 15% reduction in resting metabolic rate after aggressive dieting. By staying consistent despite fluctuations, you're retraining your metabolism. Track non-scale victories too: improved energy, better joint comfort during movement, and steadier blood glucose readings. These matter more long-term than the scale's daily drama.

Overcoming Joint Pain and Hormonal Hurdles

Joint pain making exercise feel impossible is extremely common in this age group. Focus on low-impact activities like 20-minute daily walks or chair-based resistance bands—no gym membership required. These build strength without stress on knees or hips. Hormonal changes, especially perimenopause or andropause, increase belly fat storage. Prioritize protein at 1.2g per kg of body weight and include strength sessions twice weekly to preserve lean mass. For blood pressure and diabetes management, aim for 30g fiber daily from vegetables and legumes. This stabilizes blood sugar far better than restrictive meal plans that insurance won't cover anyway.

Practical Next Steps for Continued Progress

Don't overhaul everything. Build on what worked these past weeks: consistent logging, mindful portions, and forgiving yourself for imperfect days. Add a 10-minute evening wind-down to lower stress hormones that drive cravings. Many with middle-income realities succeed by prepping simple meals like overnight oats with nuts or sheet-pan chicken and veggies—under 30 minutes total. If embarrassment about asking for help has held you back before, remember: this approach was built for real beginners who've failed every diet. Your 33.2lbs proves you're breaking that cycle. Keep going—one steady week at a time. The next 30lbs will feel easier as habits compound.

💬 What the Community Says

The community shows strong encouragement for this member's 0.9lb weekly loss and 33.2lbs total, viewing the "up and down" weeks as completely normal rather than failure. Most practitioners in the 45-54 range share similar experiences with hormonal fluctuations and joint limitations, noting that slow, steady progress helps them avoid the rebound weight gain seen with past crash diets. A common theme is appreciation for non-scale improvements like better blood pressure readings and easier daily movement. Some debate the best tracking methods, with many favoring weekly averages over daily weigh-ins. A vocal minority expresses frustration with insurance limitations and conflicting online advice, but overall sentiment celebrates consistency. Beginners often mention feeling less overwhelmed when they see others succeeding without complex gym schedules or expensive programs. Lived experiences highlight how forgiving imperfect weeks leads to longer-term adherence compared to all-or-nothing approaches.
Cite this answer
Clark, R. (2026). Been a bit up and down the last couple weeks but still another 0.9lbs gone, 33.2. *CFP Weight Loss*. https://blog.cfpweightloss.com/ask/been-a-bit-up-and-down-the-last-couple-weeks-but-still-another-0-9lbs-gone-33-2lbs-total
Russell Clark, FNP-C, APRN
About the Author

Russell Clark, FNP-C, APRN, is the founder of CFP Weight Loss in Nashville and CFP Fit Now telehealth. Over 35 years in healthcare — Army Nurse Reserves, Level 1 trauma ER, hospitalist — he developed a 30-week protocol integrating real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 30–90 pounds. He and his wife Anne-Marie lost a combined 275 pounds using the same protocol.

📖 The 30-Week Tirzepatide Reset — Get the Book →
Have a follow-up question?
More Questions 200 answered
▸ Opened monjuaro pen is it safe to use: what to track and how to measure progress ▸ How are we getting enough protein? Tips please — evidence-based answer for CFP patients ▸ Was so tempted to hit the drive thru today. Went to the store instead if you're on a GLP-1 like semaglutide or tirzepatide ▸ When people ask how I can tell my sugar's low: best practices and common mistakes to avoid 📖 Metabolic Flexibility — The body’s ability to efficiently switch between burning carbohydrates and burning stored body fat based on availability… ▸ Does the bloating really ever get better for those with hypothyroidism or Hashimoto's ▸ Anyone use an auto injector for the compounded med and how it connects to gut health and inflammation ▸ What is this new frozen hell — what does the research actually say? 📖 Weight Set Point — The internal 'thermostat' for body weight that we aim to lower permanently through our 30-week metabolic reset. ▸ How many of you with PCOS had a narcissistic parent growing up: what to track and how to measure progress ▸ Rage - too much progesterone or too little eostrogen when you have PCOS or hormonal imbalances 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ PCOS linked to childhood trauma for those with hypothyroidism or Hashimoto's ▸ Used old Mounjaro pen by mistake - should I be worried specifically for women over 40 📖 Diabetes Reversal — The clinical goal of restoring normal blood sugar levels and insulin function, as seen in patients like John who no long… ▸ Will I ever be able to wear low rise jeans without being insecure? ▸ Does anyone else love masks mandated so I can hide my facial hair — what do certified weight loss coaches recommend? ▸ Do you avoid socialising or seeing family because of how tired you are and how much effort it is to be in company for long-term maintenance (not just short-term) ▸ Is this normal? Feels like a waste specifically for women over 40 📖 Lectin-Free Living — Eliminating inflammatory plant proteins that damage the gut lining and trigger the autoimmune responses that often stall… ▸ Starting my second extended fast tomorrow. Hoping for 12 days or maybe do another 42 — what does the research actually say? ▸ Has anyone switched from brand name Premarin to the new recently released generic conjugated estrogens and feels like it is not working as well specifically for women over 40 ▸ What a 55 water fast did for me — what do certified weight loss coaches recommend? 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ Flexibility in the meal plan for people with insulin resistance ▸ How I found out I had uterine cancer, what I wish I had known, and what everyone with PCOS should know about their period for those with hypothyroidism or Hashimoto's ▸ Anyone with a variant of uncertain significance on HRT — what does the research actually say? ▸ Did my hashimoto cause this — evidence-based answer for CFP patients 📖 Non-Scale Victories (NSV) — Improvements in energy, sleep, and disease reversal that matter just as much as the numbers on the scale during your tra… ▸ How to avoid loose skin on Mounjaro when you have PCOS or hormonal imbalances ▸ Upped dosage + changing patch day: best practices and common mistakes to avoid ▸ What is this new frozen hell: best practices and common mistakes to avoid ▸ When I smoke a little weed as a T1D and start feeling tingly: how to talk to your doctor about this 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ Does it just seem like normal teenage hormones or should I consider testing for pcos etc? ▸ How To Speed Up Your Metabolism After 40: best practices and common mistakes to avoid 📖 GIP (Gastric Inhibitory Polypeptide) — A hormone that, when combined with GLP-1, enhances the body’s ability to break down fat and manage blood sugar levels mo… ▸ How it looks when you lose 170 lbs. but are still a fat man during the weight loss plateau phase ▸ Has Gundry ever explained why he thinks APOE4 carriers love cheese so much — evidence-based answer for CFP patients ▸ How I Lost 22lbs in 3 Months (155→133lbs at 5'8") after not being able to lose weight for a long time on a low-carb or ketogenic diet ▸ Has anyone noticed a difference between GundryMd Proplant complete shake from the website verse buying it off of amazon for long-term maintenance (not just short-term) ▸ Ive been taking 15mg of tirzepatide for a year and my weight has stalled out with no diet change. What can I do? 📖 Tirzepatide Micro-Dosing — The practice of using the lowest effective dose to achieve results, minimizing side effects while maximizing the longevi… ▸ Here's the things I wish I'd known back then... what are yours for long-term maintenance (not just short-term) ▸ Opened monjuaro pen is it safe to use and its effect on metabolism and insulin levels 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ Are moodswings a major effect of PCOS or am I having some mental disorder? 📖 Muscle Sarcopenia — The dangerous loss of lean muscle mass often seen in traditional 'crash diets' or high-dose GLP-1 use, which we combat t… ▸ How are we getting enough protein? Tips please specifically for women over 40 ▸ What do you actually wish you could track on glp1s for long-term maintenance (not just short-term) ▸ Why I have to be so strict with my paleo regime during the weight loss plateau phase ▸ Why has no doctor explained this to me: what to track and how to measure progress ▸ Is insulin resistance not taught in Med School and its effect on metabolism and insulin levels ▸ Magic Spoon Cereal Lectin Free when you have PCOS or hormonal imbalances ▸ How To Speed Up Your Metabolism After 40 for those with hypothyroidism or Hashimoto's 📖 Caloric Deficit Myth — The false belief that weight loss is purely 'math'; we focus on hormonal signaling rather than just counting calories to… 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ Zone 2 running is absurdly slow (slower than walking) — am I doing this right if you're on a GLP-1 like semaglutide or tirzepatide ▸ What are the biggest misconceptions you’ve seen about GLP-1s if you're on a GLP-1 like semaglutide or tirzepatide ▸ Astounded to see that 19 million people in the US are on levothyroxine. Why is hypothyroidism so prevalent? What is causing such crazy high levels of thyroid disease — what most people get wrong about this 📖 Maintenance Phase — The final 28 days of our 70-day cycle where we stabilize the new weight and solidify the metabolic habits that prevent f… ▸ Has anyone lost weight on this diet when you have PCOS or hormonal imbalances ▸ Best recipe book — what do certified weight loss coaches recommend? ▸ Anyone worried about the FDA crackdown — what do certified weight loss coaches recommend? ▸ What garmin watch should i get for christmas and how it connects to gut health and inflammation