3 Factors That Can Impact Your Results in Achieving a Healthier Life and Lose Weight

I want to start by emphasizing that the information you'll find in this article is the result of years of research, personal experience, and a relentless pursuit of self-improvement. I've attended workshops, classes, and training sessions across various domains, all with the goal of gathering knowledge that I can apply to enhance my life. Writing these articles serves as a means of preserving this knowledge and periodically revisiting it for review.

But amid the vast sea of information on diets and wellness, I believe it's crucial to clarify and simplify matters for individuals like myself who aspire to look in the mirror and genuinely appreciate the reflection. It's not about resisting the natural aging process; it's about taking

conscious steps to age gracefully and thrive.

1 - Hormones

When discussing fitness, especially for those over the age of 40, one often encounters excuses related to hormonal changes, notably estrogen in women and testosterone in men. There's some truth to this. The decline in estrogen and testosterone levels can lead to muscle loss, a slowed metabolism, and increased fat accumulation. This, combined with mood swings and decreased motivation, can make people less active and result in weight gain. However, we can work with our natural biology. The key is to be aware of the factors that most significantly impact our results. Failing to consider a particular factor can lead to making incorrect dietary choices, ultimately yielding subpar results in the gym. Hormones play a pivotal role in fat loss and muscle gain. Insulin, for instance, is both anabolic and lipogenic, meaning it promotes muscle growth and fat accumulation. High insulin levels can hinder fat loss and muscle gain.

For example, someone seeking to define their muscles and lose fat might not need to adopt a low-carb diet if their insulin and glucose levels are under control. It's a matter of balancing insulin and glucose levels to determine the appropriate diet. In some cases, a calorie deficit diet with higher carbohydrate intake can provide the energy needed

for workouts and muscle growth, subsequently boosting metabolism and aiding fat loss.

So, if you're not seeing the expected results, consider checking your insulin and glucose levels. This information can guide you toward a more suitable dietary plan.

Thyroid hormones also merit consideration. While it may be my personal experience, some doctors tend to strictly adhere to reference values for thyroid hormones and recommend supplementation only when levels fall outside the normal range. However, it might be more

prudent to assess an individual based on clinical symptoms rather than

solely relying on numerical values. Normal ranges shouldn't be universally rigid. Pay attention to signals like fatigue, difficulty losing weight, and feelings of discouragement. These, coupled with borderline hormone levels, can significantly affect your results.

Testosterone, the third hormone to consider, impacts muscle gain, regardless of whether you're male or female. In my experience, no one has ever requested my routine blood tests to check these hormone levels. No one seems to care until the effects of low testosterone

become apparent, hindering muscle gain and, subsequently, fat loss.

Another aspect to keep in mind is skin elasticity. Many individuals, both men and women, report losing fat but noticing a decrease in skin elasticity. It's crucial to understand that if we want to shed weight after the age of 35, we must replace fat with muscle. Otherwise, the spaces previously occupied by fat may appear empty, resulting in loose skin.

Replacing fat with muscle minimizes this effect.

2 - Diet

Irrespective of the specific diet you choose to follow, one fundamental rule remains paramount: you cannot overlook quantity. For weight loss to occur, you must create a calorie deficit—burn more calories than you consume. To illustrate, consider an extreme example: you can lose weight by eating only ice cream or gain weight by consuming nothing but brown rice. The key factor here is the quantity consumed.

I'm not advocating for daily indulgence in ice cream; that would be unhealthy and nutritionally imbalanced. I'm emphasizing that, when it comes to fat loss, quantity often takes precedence over quality. If grasping this concept proves challenging, consider seeking professional guidance. Consultation with a nutritionist can help determine your macro nutrient needs (carbohydrates, protein, and fat) and provide guidance on portion sizes.

Here are some helpful tips:

1. Calculate your basal metabolic rate (BMR).

2. Determine your macro nutrient requirements.

3. Swap your bathroom scale for a kitchen scale. Rather than obsessively weighing yourself, weigh everything you eat.

4. Utilize free apps that allow you to track your food intake, especially during the initial weeks. This will help you gain a better understanding of portion sizes.

Admittedly, I've faltered with points 3 and 4 on numerous occasions. When I finally got back on track, I purchased a $5 kitchen scale since I didn't have one at home to measure my body weight. As I began monitoring my food intake, I realized that I had been unknowingly consuming an additional 500 calories from finishing my daughter's leftovers. In my effort to avoid food wastage, I had been eating those extra calories.

3 - Exercise

Recently, I overheard a mother of three children say that we are what we eat. While there's truth to that statement, it's not the whole truth. If you've been consumed with caring for your children, you may have inadvertently overlooked the significance of exercise and physical activity—areas that have been extensively researched in recent years. There's a myriad of apps and training theories available, and while I can't claim to present the ultimate training secret, I can certainly share my experience. The most effective training regimen is one that pushes you to your limits, even if those limits vary from day to day. We don't always perform at our peak, so some days, you might feel fantastic and highly motivated for a workout, while on others, your best effort might equate to just 15 minutes on a 40-minute bike ride. Remember, anything is better than nothing.

Beginners often find themselves quickly adapting to their gym routine and making significant progress within about eight weeks. However, it's common to plateau and experience no further gains during the third month. When you start to feel comfortable or notice this plateau, embrace it for a week, and then alter your training routine. Increase the

training volume while reducing intensity—perform exercises slowly and add an extra set. If you typically complete 3 sets of 8 exercises, try 4 sets at a slower pace. Alternatively, if you're pressed for time, vary your exercises. This change will take you out of your comfort zone, and when you return to your previous routine after a week, you'll notice the

difference.

It's important to distinguish between a compass and a GPS. A compass is unwavering, whereas a GPS, while convenient, can sometimes lead you astray. If you know your desired destination, following your own path may take a bit longer, but you won't lose your way.

Allow me to share a personal example. I used to work out 3 to 4 times a week. Some months ago, I suffered a complete rupture of the flexor tendon in my left arm, necessitating surgery and a recovery period during which I couldn't lift weights or engage in upper body exercises.

After four weeks, I noticed muscle loss, looser skin, and an increase in abdominal volume.

Then it dawned on me—while I couldn't exercise my upper limbs, I could still focus on leg workouts and cardio exercises at home. I began working my legs twice a week, core exercises twice a week, and cardio four times a week. Remarkably, within four weeks, I had reclaimed the physical shape I had maintained for the past four years. You might wonder if it was solely due to exercise. The truth is, it was a culmination of everything I've outlined: hormones, diet, and exercise.

In conclusion, irrespective of your circumstances, never give up on yourself!