Long-term weight loss requires dieters to transform various aspects of their daily lifestyle.
It takes even more determination when age comes into play, as hormonal imbalances can hinder even the most demanding efforts.
Samantha MacKenzie embarked on her journey on holiday at the age of 54 when she started a daily goal of walking 10,000 steps. A few weeks later, the leaner enrolled in the Ultimate Performance fitness program.
She has since shed an impressive 33 pounds in 34 weeks by making just a few changes to her daily routine.
Samantha has shed more than five stone in 43 weeks
THE BEST PERFORMANCE
During an interview with GB News, she explained that increasing her protein intake and regular walking contributed to her transformation.
“I created a calorie deficit to start losing weight, made sure I walked 10,000 steps a day and weight-trained three times a week,” she said.
“The combination of these three elements changed my way of thinking significantly. I moved more and focused on my diet by tracking my food intake, watching portion sizes and making smarter food choices to manage my hunger.”
Samantha’s Workout Strategy:
Physical activity is key to weight loss because it increases the amount of calories the body burns.
Walking is particularly beneficial because it is low impact, allowing for longer periods of movement than is possible with more strenuous workouts such as running.
“I didn’t have to run a marathon, do burpees or a HIIT class,” Samantha noted. “I just walked, worked out and started yoga to help with my mindset and flexibility.
“My increased activity included morning walks and walking the dog to get 10,000 steps a day.”
Samantha’s Diet Approach:
Weight loss diets are broad and in many cases confusing. But following a few basic rules can be a game changer.
In Samantha’s case, this included increasing her protein, vegetable and fruit intake.
“For example, no chips, cakes, cookies,” said Samantha. “I increased my protein from different sources, meat, fish, Greek yogurt and cottage cheese.”
“I was already avoiding a lot of processed foods, but I really tried my best to cut them out as much as possible.
“I always check the label for ingredients, calories, fat and sugars and decide if it’s a good product or not.”
THE LATEST DEVELOPMENT
Strength training and walking helped Samantha lose weight
THE BEST PERFORMANCE
Samantha drinking:
The drinks have all kinds of purported weight loss benefits. However, water can be the safest option for your waistline.
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, unhealthy choices like canned drinks and sugary options,” Sam said.
“At first, I had some protein shakes, but I ended up switching to other ones that were better for volume to keep me fuller for longer.
The Brit also credits food tracking apps for helping her evaluate her food choices and instilling a sense of accountability.
“I re-weighed myself regularly to keep myself accountable and see if I was losing too fast, if I was plateauing or if I was gaining weight again, so I could do it again, so I could adjust things as needed.”
When asked what advice Samantha would volunteer to give to other exterminators, she shared her biggest lesson; “move, move, move”.
“You have time to take 10,000 steps,” she explained. “It takes an hour, get up early and take the walk.
“After eating, go for a walk and don’t sit on social media or in front of the TV. Break it down, do 10 minutes here and there. Trust me, you can handle these steps.”
After 34 weeks of unwavering devotion, Samantha noticed that her clothes no longer fit and had to invest in a new wardrobe.
“My jeans are loose, my skin looks better, my walking is faster, my joints don’t hurt as much, I wake up earlier and go out in the sun, I listen to a podcast, I buy new clothes and I feel more confident and happy.” ,” she shared.