Weight loss becomes a mountainous task as we age. Dropping kilos becomes especially challenging after the age of forty, as many people feel stuck despite their best attempts to stay fit. The reason for this is that as we age, our metabolism naturally slows down, requiring less calories to function than it did in our younger years. However, transformation coach Denise Kirtley credits it all to eight lifestyle hacks that she followed for a massive weight loss result. Denise Kirtley demonstrated that it is never too late by losing 20 kg in midlife, going from 84 kg to 64 kg. At the age of 53, she transformed her life by losing 20 kg, proving that it’s never too late to prioritize health. Here are her successful strategies for midlife weight loss, emphasizing practical and sustainable changes:
1. Lift weights
Despite following a low-carb diet, do you still have trouble burning body fat? Lifting weights can help you lose weight and prevent all of this. It also burns a lot of calories. Weight training provides advantages because it increases oxygen consumption after exercise, which causes calories to be burned even when at rest. The body must use the repair and growth process to fix the microscopic tears in the muscles, which leads to a healthy muscle-to-fat ratio and calorie burning even when at rest.
2. Eat more protein
Eating more protein can help you lose weight in a variety of ways. First, it can speed up your metabolism, increasing the total quantity of calories your body burns over the day. Consuming a protein shake might also reduce hunger and calorie intake by altering the levels of many hormones that regulate appetite, including as ghrelin and leptin.
3. Tracking calories in deficit
A calorie deficit is the most basic rule of weight loss. Many individuals are unaware that when you expend more calories than you take in, you might lose weight. As a result, monitoring your daily nutritional consumption can help you lose fat. Extreme calorie deprivation can worsen existing health conditions and cause the body's metabolism to collapse. Rather, we ought to concentrate on eating wholesome meals. Nutrition is about micro and macronutrients, not calories.
4. Focus on getting 7-8 hours of sleep
One of the reasons of unexplained weight gain is sleep deprivation, which sets off the hunger hormone that causes you to consume more calories. Make an effort to get 7-8 hours of good sleep every night. Create a sleep-friendly environment, follow a regular sleep schedule, and practice good sleep hygiene. Make getting enough restorative sleep a priority because inadequate sleep can impair cardiovascular function, raise blood pressure, and cause inflammation.
5. Manage stress
Another factor that may heighten appetite and lead to an increase in caloric intake is stress. Include stress-reduction methods like progressive muscle relaxation, deep breathing exercises, and mindfulness meditation in your everyday routine. Encourage pastimes, social contacts, and pursuits that enhance mental health and relaxation.
6. Stay hydrated
Drink plenty of water. Drinking water before meals is especially beneficial for weight loss. Half a litre of water about half an hour before meals reduces appetite and calorie intake. Drink water at all times, especially 30 minutes before meals. In addition to increasing metabolism by 24–30% during 1–1.5 hours, water aids in calorie burning.
7. Cultivate a positive mindset
The first step in losing weight is having a positive outlook and a "can do" mentality. You won't become fitter if you feel unworthy or accountable for your weight increase. The quiet anguish that lies behind these confessions—the frustration, the sense of failure, and the ingrained conviction that you lack the discipline or determination to make a meaningful change—is frequently unsaid. Get in shape by empowering yourself with a positive outlook to avoid succumbing to a lack of drive.
8. Add in some consistency
Said again and more, consistency is the key. It's not hard to lose weight; it's hard to keep it off for a long time. This explains why many people tend to regain the majority of the weight they have lost in a short period of time. As a result, setting long-term objectives and maintaining consistency are crucial when trying to lose weight. Concentrate on changing your way of life.
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1. Lift weights
Despite following a low-carb diet, do you still have trouble burning body fat? Lifting weights can help you lose weight and prevent all of this. It also burns a lot of calories. Weight training provides advantages because it increases oxygen consumption after exercise, which causes calories to be burned even when at rest. The body must use the repair and growth process to fix the microscopic tears in the muscles, which leads to a healthy muscle-to-fat ratio and calorie burning even when at rest.
2. Eat more protein
Eating more protein can help you lose weight in a variety of ways. First, it can speed up your metabolism, increasing the total quantity of calories your body burns over the day. Consuming a protein shake might also reduce hunger and calorie intake by altering the levels of many hormones that regulate appetite, including as ghrelin and leptin.
3. Tracking calories in deficit
A calorie deficit is the most basic rule of weight loss. Many individuals are unaware that when you expend more calories than you take in, you might lose weight. As a result, monitoring your daily nutritional consumption can help you lose fat. Extreme calorie deprivation can worsen existing health conditions and cause the body's metabolism to collapse. Rather, we ought to concentrate on eating wholesome meals. Nutrition is about micro and macronutrients, not calories.
4. Focus on getting 7-8 hours of sleep
One of the reasons of unexplained weight gain is sleep deprivation, which sets off the hunger hormone that causes you to consume more calories. Make an effort to get 7-8 hours of good sleep every night. Create a sleep-friendly environment, follow a regular sleep schedule, and practice good sleep hygiene. Make getting enough restorative sleep a priority because inadequate sleep can impair cardiovascular function, raise blood pressure, and cause inflammation.
5. Manage stress
Another factor that may heighten appetite and lead to an increase in caloric intake is stress. Include stress-reduction methods like progressive muscle relaxation, deep breathing exercises, and mindfulness meditation in your everyday routine. Encourage pastimes, social contacts, and pursuits that enhance mental health and relaxation.
6. Stay hydrated
Drink plenty of water. Drinking water before meals is especially beneficial for weight loss. Half a litre of water about half an hour before meals reduces appetite and calorie intake. Drink water at all times, especially 30 minutes before meals. In addition to increasing metabolism by 24–30% during 1–1.5 hours, water aids in calorie burning.
7. Cultivate a positive mindset
The first step in losing weight is having a positive outlook and a "can do" mentality. You won't become fitter if you feel unworthy or accountable for your weight increase. The quiet anguish that lies behind these confessions—the frustration, the sense of failure, and the ingrained conviction that you lack the discipline or determination to make a meaningful change—is frequently unsaid. Get in shape by empowering yourself with a positive outlook to avoid succumbing to a lack of drive.
8. Add in some consistency
Said again and more, consistency is the key. It's not hard to lose weight; it's hard to keep it off for a long time. This explains why many people tend to regain the majority of the weight they have lost in a short period of time. As a result, setting long-term objectives and maintaining consistency are crucial when trying to lose weight. Concentrate on changing your way of life.
Video
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