70-Year-Old's 8-Year Fitness Journey: Macros, Protein, and Cardio Key to Lasting Weight Loss

As of November 12, 2025, 78-year-old Joan has maintained her weight for nearly 8 years, a feat she attributes to a comprehensive fitness approach. In a recent interview, Joan shared the details of her journey, which began when she was 70 years old and considered herself "unfit and overweight."

Joan's transformation started with a focus on her diet. She began eating five balanced meals a day, carefully tracking her macros - the amount of protein, carbs, and fats in each meal. This allowed her to eat whatever she wanted, as long as it fit her macronutrient targets. Joan also made a point to stop snacking and drink water with every meal.

Alongside her dietary changes, Joan incorporated strength training into her routine. She started with four days a week of strength training and one day of yoga, gradually increasing to five days a week of weight training, including two leg sessions, two upper body sessions, and one glute-focused session. This approach allowed each muscle group to recover while she trained the others.

In addition to her strength training, Joan prioritized her cardiovascular health, which she credits as a key factor in her long-term success. By improving her overall fitness, Joan was able to maintain her weight loss and continue to see progress in her strength and endurance.