To lose weight in the long term, dieters must change several aspects of their daily lifestyle.
As you get older, even more dedication is needed. Hormonal imbalances can get in the way of even the most strenuous efforts.
Samantha MacKenzie began her journey during a vacation at age 54, when she set a daily walking goal of 10,000 steps. Weeks later, the slimmer signed up for Ultimate Performance’s fitness program.
Since then, she has lost a whopping 33 kilos in 34 weeks, by making just a few changes to her daily routine.
Samantha lost over 70 pounds in 43 weeks
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Speaking to GB News, she explained that increasing her protein intake and walking regularly were key to her transformation.
“I created a calorie deficit to lose weight, made sure I walked 10,000 steps a day and did strength training three times a week,” she said.
“Combining these three elements changed my mindset significantly. I started moving more and focusing on my diet by tracking my food intake, monitoring portion sizes, and making smarter food choices to manage my hunger.”
Samantha’s practice strategy:
Physical activity is crucial for weight loss because it increases the amount of calories the body burns.
Walking is particularly beneficial because of its low-impact activity, allowing you to engage in longer periods of movement than more intense workouts such as running.
“I didn’t have to run a marathon, do burpees, or take a HIIT class,” Samantha noted. “I just walked, did strength training, and started a yoga class to improve my mindset and flexibility.
“My increased activity consisted of morning walks and walking the dog to get my daily 10,000 steps.”
Samantha’s Diet Approach:
Weight loss diets are broad and in many cases confusing. But following a few basic rules can have a game-changing effect.
In Samantha’s case, this meant eating more protein, vegetables and fruits.
“No chips, cakes, cookies, for example,” said Samantha. “I’ve increased my protein intake from different sources, meat, fish, Greek yogurt and cottage cheese.
“I’ve already avoided a lot of processed foods, but I’ve really tried my best to cut them out as much as possible.
“I always checked the label for ingredients, calories, fat and sugars and then decided whether it was a good product or not.”
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Strength training and walking helped Samantha lose weight
ULTIMATE PERFORMANCE
Samantha’s drinking habits:
Beverages have all sorts of supposed weight loss benefits, but water may be the most waistline-friendly option.
Medical experts at Healthline explain that the drink is 100% calorie-free, helps burn more calories and suppresses appetite when consumed before meals.
“I drank at least three litres of water every day and avoided easy, unhealthy choices like canned drinks and sugary options,” Sam said.
“I did take some protein shakes at first, but eventually I replaced them with varieties that had more volume and made me feel full for longer.
The Briton also praises the apps that help her track her eating habits, as they helped her evaluate her food choices and create a sense of accountability.
“I started weighing myself regularly again to hold myself accountable and see if I was losing weight too quickly, if I had hit a plateau, or if I was gaining weight again. So I could make adjustments if necessary.”
When asked what advice she would give to other dieters, Samantha shared her biggest lesson: “move, move, move.”
“You have time to walk 10K steps,” she explained. “It takes an hour, get up earlier and do that walk.
“Take a walk after dinner and don’t go on social media or watch TV. Break it up, do 10 minutes here and there. Trust me, you can do those steps.”
After 34 weeks of relentless dedication, Samantha finds that her clothes no longer fit and she has to invest in a new wardrobe.
“My jeans fit looser, my skin looks better, I run faster, my joints hurt less, I wake up earlier and walk in the sun while listening to a podcast, I buy a new outfit and feel more confident and happy about it,” she shared.