Long-term weight loss requires lean people to transform various aspects of their daily lifestyle.
It takes even more dedication when age is thrown into the mix, as hormonal imbalances can hinder even the most strenuous efforts.
Samantha MacKenzie began her journey while on vacation at the age of 54, when she set out with a goal of walking 10,000 steps a day. Weeks later, the leaner enrolled in the Ultimate Performance fitness program.
Since then she has shed an impressive 33kg in 34 weeks by making only a few changes to her daily routine.
Samantha shed more than five stone in 43 weeks
FINAL PERFORMANCE
She explained during a chat with GB News that increasing her protein intake and walking regularly were important to her transformation.
“I created a calorie deficit to start losing weight, made sure I walked 10,000 steps a day and incorporated weight training three times a week,” she said.
“The combination of these three elements significantly transformed my mentality. I moved more and focused on my diet by tracking my food intake, monitoring portion sizes and making smarter food choices to manage my hunger.”
Samantha’s training strategy:
Physical activity is crucial for weight loss because it increases the number of calories the body burns.
Walking is particularly beneficial because of its low-impact nature, which allows for longer periods of movement than is possible with more vigorous exercise such as running.
“I didn’t have to run a marathon, do burpees or a HIIT class,” Samantha noted. “I just walked, strength trained and started a yoga class to help with my mindset and flexibility.
“My increased activity included morning walks and walking the dog to hit my 10,000 steps each day.”
Samantha’s dietary approach:
Weight loss diets are vast and often confusing. But following a few basic rules can prove game-changing.
In Samantha’s case, this included increasing her intake of protein, vegetables and fruit.
“Not without chips, cakes, cookies, for example,” said Samantha. “I increased my protein from different sources, meat, fish, Greek yogurt and cottage cheese.
“I’ve already avoided a lot of processed foods, but I’ve really been doing my best to cut them out as much as possible.
“I would always check the label for ingredients, calories, fat and sugars and make a decision about whether it was a good product or not.”
RECENT DEVELOPMENTS
Strength training and walking fueled Samantha’s weight loss
FINAL PERFORMANCE
Samantha’s drinking habits:
The drinks have all sorts of purported weight loss benefits. However, water may be the more waistline-friendly option.
Medical experts at Healthline explain that the drink is 100% calorie-free, helps burn more calories and helps suppress appetite when consumed before a meal.
“I drank at least three liters of water a day and avoided easy and unhealthy choices like tinned drinks and sugary options,” said Sam.
“I had a few protein shakes at first, but eventually switched them out for choices that were better for volume to keep me fuller for longer.
The Briton also credits food tracking apps as they helped her evaluate her food choices, instilling a sense of responsibility.
“I regularly weighed myself again to keep myself accountable and to see if I was losing too quickly, plateauing, or gaining weight again so I could again so I could adjust things as needed.”
When asked what advice Samantha would volunteer to give other underdogs, she shared her biggest lesson; “move, move, move”.
“You have time to fit 10,000 steps,” she explained. “It takes an hour, get up early and take that walk.
“After eating, take a walk and don’t sit on social networks or in front of the TV. Break it down, do 10 minutes here and there. Trust me, you can take those steps.”
After 34 weeks of unwavering dedication, Samantha has noticed that her clothes no longer fit her and has had to invest in a new wardrobe.
“My jeans feel loose, my skin looks better, my walking is faster, my joints don’t hurt as much, I wake up earlier and walk in the sunshine listening to a podcast, buying a new outfit and feeling safer and happier about it. “, she shared.