Set a goal to lose 5-10% over 6 months
A woman in her 50s was on a diet by cutting off carbohydrates and was hospitalized for a long time. She fell from dizziness and suffered a major injury that broke the bones of her leg. He has been feeling dizzy and dizzy after eating very few of her carbohydrate foods. Eventually, she even suffered a fall. What’s wrong with him?
◆ Rapid diet in women’s menopause… Why should I be careful?
During menopause, estrogen (female hormone) that protects the body greatly decreases or disappears. Blood vessels and bone health, which were protected by estrogen, are shaken. You may have advanced osteopenia without your knowledge. Here, too much diet in a short period of time can harm your health. When you feel dizzy and fall, bones that were okay when you were young are easy to break even with a slight impact. You can lose weight and even get hospitalized, and you can get sick of wasting time and money.
◆ How about carbohydrates? Eat the right amount of whole grains
If you do not eat carbohydrates such as rice, noodles, or bread to lose weight, you may have side effects. It can lead to loss of energy, difficulty concentrating, dizziness, and even body odor. Carbohydrates are an efficient source of energy for the body. Among carbohydrates, glucose helps brain activity, so insufficient carbohydrates adversely affect people who use their brains a lot.
Some of the carbohydrates are stored as glycogen in the liver and muscles. If even glycogen is insufficient due to lack of carbohydrates, muscle loss is accelerated by using protein in the muscles. The problem is that middle age is the age when the natural loss of muscle is noticeable. Vegetables and fruits also contain carbohydrates, but the amount is insufficient. It is better to eat whole grains such as oats, brown rice, and barley even if the taste is poor. You need to supplement protein with chicken breast, lean meat, and eggs to keep your muscles and health.
◆ If you take it out quickly, you will get rid of it… Lose 5-10% over 6 months
Losing weight effectively requires patience. The most important thing is to lose 5-10% of your current weight over 6 months and keep it up after that. In the case of a weight of 63kg, it is a method to keep it at 56~57kg by paying attention for 6 months. You can remove more by looking at the condition of your body. To do this, you need to make lifestyle changes, such as reducing food intake and increasing physical activity. If you want to keep the weight you lost, you have to work hard for more than a year.
◆ You should reduce the amount of food little by little… Exercise is more effective when you are in good physical condition
In order to lose weight safely, it is good to reduce the amount of food little by little every day. It is to practice the news with the mindset of losing about 0.5 kg of weight per week. If you reduce rice or side dishes excessively, electrolytes such as calcium and iron, and minerals, etc. are insufficient, which can lead to aftereffects such as decreased bone mass and depression. To lose weight effectively, you need aerobic exercise or strength training, such as walking fast, but if your physical condition is bad, the effect of exercise may decrease.
◆ Effect of vegetables rich in dietary fiber… Why is the diet of one stone and two birds?
Vegetables are rich in dietary fiber, which is good for gut health and helps to flush out toxins from the body. It is also rich in water, so you feel full more easily, so you can eat less of other foods. One stone and two trillion diet effects can be achieved. Vegetables with fruits, chicken breasts, nuts, etc. and sprinkled with olive oil are delicious and beneficial to blood vessel health. However, people with kidney failure can prevent hyperkalemia by consulting with a doctor or nutritionist when eating vegetables high in potassium.