Gail Plewacki, 71, had never been concerned about her weight—until menopause hit.
“I had hot flashes, night sweats, and sleepless nights. I became less active, and my hormones were changing,” Plewacki told TODAY.com. Over the next few years, she gained 50 pounds, but it wasn’t until an annual check-up three years ago that the full impact of her weight gain hit home.
Her blood pressure was alarmingly high. “The technician was so concerned they kept checking my blood pressure for an hour and a half,” she recalled. When she saw her doctor, she was immediately prescribed medication for high blood pressure. Her cholesterol and blood sugar levels were elevated, and she even had a heart murmur for the first time in her life.
“It felt like a perfect storm of menopause and weight gain. Suddenly, I had all these health issues,” she said. “It was a wake-up call. I was uncomfortable in my clothes, wearing size 12 and 14, and I was easily fatigued. But seeing the toll it was taking on my health made me realize how serious the situation had become.”
Turning Her Health Around
Determined to make a change, Plewacki revamped her lifestyle. In just 11 months, she lost 50 pounds, bringing her weight down to 133 pounds and her dress size to a healthy six. But the weight loss was just part of the transformation.
“It’s not just about being slimmer,” she said. “I’m nourishing my body with healthier food, and that has made a huge difference in how I feel.” Along with the weight loss, Plewacki saw several key improvements in her health:
Her cholesterol and blood sugar levels are now normal.
She is no longer prediabetic or at risk for diabetes.
Her heart murmur has disappeared.
Although she still takes a low dose of blood pressure medication, her dosage has significantly decreased.
“My resting heart rate is now about 53,” she shared proudly. “I feel like a role model for overcoming the health challenges that come with aging and weight gain. At 71, I no longer have those problems.”
A New Outlook on Life
In addition to her physical transformation, Plewacki says she’s also much happier. “I feel incredible. Feeling unhealthy affects your ability to enjoy life. Not only was I unwell, but I wasn’t happy. Eating well, living well, and staying active have made me the person I want to be. Everything feels lighter, including my mood.”
A New Approach to Eating
Plewacki had never tried to lose weight before, and she wasn’t sure where to begin. So, she turned to research and discovered the Mayo Clinic Diet. “I didn’t want a program that sent prepared meals. I wanted to learn how to eat and live differently,” she said.
The plan was straightforward, outlining exactly what to eat and how much to eat each day. Even when she didn’t like a recipe, she followed the plan diligently. “In the first two weeks, I lost 9.5 pounds,” she said.
She stuck with the diet for about four to five months, eating all her meals at home. Over time, she learned how to navigate restaurant menus, asking for side dishes of raw vegetables when necessary. “It was hard, but restaurants are usually happy to accommodate,” she said.
Learning to Manage Portions
One of the biggest lessons Plewacki learned was the importance of portion control. “I used to think a box of whole-wheat pasta was two to three servings. I had no idea it was actually eight servings,” she explained.
She began weighing her food, sticking to two to four ounces of protein per meal, and filling most of her plate with fruits and vegetables. She also eliminated foods with added sugars. Despite reducing her portions, Plewacki never felt hungry. “My plate was always full, but it was mostly vegetables,” she said.
Healthy Twists on Favorite Dishes
Plewacki also found creative ways to make her favorite dishes healthier. “Now that I understand food better, I can take dishes I love and make them healthier,” she said. For example, she lightened up her fried rice by using only two ounces of cooked brown rice and loading it with shredded Napa cabbage, carrots, broccoli, peas, and green onions. Another favorite is a homemade Chipotle bowl with romaine lettuce, homemade salsa, brown beans, brown rice, and grilled chicken.
Staying Active and Building Strength
Though Plewacki had been active in her younger years, menopause weight gain made it harder to stay fit. “Carrying extra weight made it difficult to move, and it just wasn’t as fun,” she said.
She began by walking a mile a day, eventually increasing it to two miles. But after a while, she hit a plateau. She decided to shift her focus to strength training after attending an online session with a Mayo Clinic coach who emphasized the importance of muscle-building as we age.
Plewacki subscribed to an online program offering a variety of workouts. She now mixes up her routines, targeting all her muscle groups. “Exercise is key,” she said. “I do it every day. At my age, if I stop, it’s going to be harder to start again.”
Her strength has significantly improved. She can now chest press two 20-pound weights and curl 25-pound dumbbells. “It feels great to be strong at 71. I’ve developed muscle, and I actually have biceps and quadriceps now,” she said.
Preventing Aging-Related Health Issues
Plewacki also makes core strength a priority, as it’s crucial for balance, especially in older adults. “A lot of people my age are starting to fall, so keeping a strong core is important,” she said. She now regularly holds a three-minute plank to maintain her core strength.
She’s also passionate about showing others that age doesn’t have to be a barrier to achieving fitness goals. “Many people in my age group, especially women, gain weight due to hormonal and life changes, and they think they’re stuck being sluggish and unhealthy. That’s simply not true. If I can do it at 71, anyone can do it.”
Plewacki’s inspiring story proves that it’s never too late to take control of your health and well-being.
