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Starting your weight loss journey at any age is challenging, but transformation coach Dennis Kirtley says it doesn’t have to be hard because it only requires 8 changes to your lifestyle. Going from 84kg to 64kg at the age of 53, Dennis Kirtley has lost 20kg in midlife and proved it’s never too late.
In a powerful Instagram post, Denise Kirtley insisted that our bodies don’t just break down as we age and that we need to be very intentional about it. Throwing light on her personal transformation journey after turning 40, Dennis Kirtley suggests the following fitness tips for successful weight loss –
1. Lifting weights
A common side effect of losing weight is the slowing of our metabolism. Following a low-carb diet can help you gain a little muscle while losing significant amounts of body fat. All this can be prevented by lifting weights, which also burns a lot of calories and can help with weight loss. Incorporating weight training is beneficial because it burns calories even at rest due to the phenomenon of additional oxygen consumption after exercise. To repair microscopic lesions in the muscles, the body has to activate repair and growth mechanisms, resulting in calorie burning and a healthy muscle-to-fat ratio even at rest. Thus, combine cardio with weight training, and the dream lifestyle will be yours.
2. Eat more protein
Studies show that increasing protein intake can help with weight loss through several processes. At first, it can speed up your metabolism and increase the total number of calories your body burns throughout the day. Consuming protein shakes may also reduce calorie intake and appetite by altering the levels of various appetite-regulating hormones, including leptin and ghrelin.
3. Track macros in the deficit if you want to achieve fat loss
Calorie deficit is important for weight loss. Many people forget that weight loss is effective when you burn more calories than you consume. Therefore, tracking your nutrient intake throughout the day can be of great help in losing fat. Excessive calorie deficiency can worsen health conditions and completely disrupt the body’s metabolism. Instead we should focus on nutritious food. Nutrition isn’t about counting calories; It’s about micros and macros. For example, vitamin deficiencies and metabolic or hormonal disorders like PCOD and thyroid cannot be managed if we blindly follow the concept of calorie counting.
4. Focus on getting 7-8 hours of sleep
Lack of sleep or low quality sleep can also lead to weight gain as it triggers hunger hormones which makes you responsible to consume more calories. Try to get at least 7-8 hours of restful sleep each night. Maintain a regular sleep schedule, practice good sleep hygiene, and create a conducive sleep environment. Insufficient sleep can impair cardiovascular function, increase inflammation and increase blood pressure, so prioritize adequate and restorative sleep.
5. Manage stress
Stress is another component that can increase appetite, thereby contributing to excess calorie consumption. Incorporate stress reduction techniques into daily routine, such as mindfulness meditation, deep breathing exercises or progressive muscle relaxation. Encourage hobbies, social interactions, and activities that promote relaxation and mental well-being. Chronic stress contributes to high blood pressure and other cardiovascular risk factors, so effective stress management is essential for heart health.
6. Stay hydrated
Drink water frequently. Consuming water can help in weight loss, especially if it is done before meals. Drinking half a liter of water about 30 minutes before meals reduces appetite and reduces calorie consumption. Especially include water in your diet half an hour before meals. Water helps burn calories, in addition to increasing metabolism by 24-30% in a period of 1-1.5 hours. One study found that people who drank half a liter (17 ounces) of water half an hour before a meal ate fewer calories than those who did not drink water beforehand. According to the study, the first side lost 44% more weight than the second side.
7. Develop a positive mindset
Feelings of self-stigma run deep, leading to feeling inadequate or responsible for weight gain. What often goes unsaid is the silent pain behind these confessions – frustration, a sense of failure, and a deep belief that you lack the willpower or discipline to make lasting change. Empower yourself to move forward with a positive mindset and seek the comprehensive care you deserve, ensuring that your journey toward health is free from the chains of self-stigma and met with compassion and understanding.
8. Add some stability
Losing weight isn’t the hard part, maintaining it long term is what’s hard. This is why many people regain most of the weight they lost in a very short time. Therefore, it is essential to remain consistent and develop long-term goals during your weight loss journey. Focus on bringing changes in lifestyle. This will help in developing a healthy eating and exercise routine which will be of great benefit in the long run.
After turning 40, this often becomes especially difficult as many people feel stuck despite their best fitness efforts. This is due to changes in metabolism that naturally slows down as we age, meaning our bodies require fewer calories to function than before.
Did you know, lean muscle burns more calories than fat tissue at rest? As we age, changes in metabolism are partly due to a decrease in muscle mass, while hormonal fluctuations, especially in women during the perimenopause and menopause phase, can also increase fat storage and redistribution. Is, especially around the middle part.
This also includes the demands of career, caring for children or aging parents, managing household responsibilities and stress, leaving little time for consistent exercise and food preparation. It also increases appetite and leads to fat accumulation, making weight loss goals discouraging and making it seem as if all weight loss efforts are futile, however, they highlight the need for new, informed strategies.
While it’s true that feeling stuck in your weight loss journey after turning 40 is common and an understandable experience that’s impacted by a unique set of physical, psychological, and lifestyle challenges, it is possible to make meaningful progress. Is. The weight loss journey may not be easy, but it can be made by understanding the factors that contribute to obstacles or barriers and adopting a flexible, patient and holistic approach, prioritizing health, fostering a supportive mindset and celebrating small victories along the way. can be obtained.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
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