After suffering from hair loss and menstrual irregularities due to dieting in the past, I am looking for a healthy diet method.
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A woman who changed from a skinny body to a muscular body revealed her secret. [사진=영국 매체 미러 보도 갈무리]A woman who went from a skinny body to a muscular body revealed her secret.
Recently, according to the British media Mirror, a woman named Lizzy Hai shared her amazing body transformation on her social media. He, who works as a fitness coach, said that people should lose weight healthily in a sustainable way rather than following fad diets.
He is said to have experienced hair loss and menstrual irregularities when he tried extreme diets in the past. When trying to lose weight through excessive aerobic exercise while consuming only 1,200 Kcal per day, side effects such as hair loss and lethargy appeared. He explained, “In the past, I thought the only way was to cut out carbohydrates, restrict my diet, and do aerobic exercise,” and “I seemed to lose fat and weight, but eventually I became lethargic, my period stopped, and eventually I started gaining weight again.” “Now I know how to lose weight in a sustainable way,” he added.
Afterwards, Lizzy ate 300 calories less per day, walked more than 10,500 steps per day, and also did strength training. It is said that he did not give up his favorite food, but only chose drinks as diet products. Currently, he has resolved the side effects of dieting, such as hair loss, and has gone from a thin body to a solid body with clearly defined 11-shaped muscles. Let’s take a closer look at the method revealed by Lizzy.
Avoid extreme diets = Like Lizzy, if you extremely limit your food intake and increase your physical activity, side effects are bound to occur. In particular, many people stop eating carbohydrates when dieting. Carbohydrates are essential nutrients used as an energy source for the brain and body. Therefore, if you drastically reduce your carbohydrate intake, you will feel lethargic due to lack of energy for daily life.
Reducing overall meal intake along with carbohydrates leads to nutritional deficiencies. If you are lacking in protein, iron, or vitamins, your hair will become weak and the risk of hair loss will increase. Nutritional imbalance also adversely affects hormones, accelerating hair loss and causing menstrual cycles to become irregular or stop. In addition, caution is required as various problems such as decreased immunity, anxiety, and eating disorders may occur.
Reduce intake= To diet without side effects on health, you must supplement carbohydrates, proteins, fats, minerals, vitamins, etc. at each meal. You can use whole grains, fruits, vegetables, eggs, fish, meat, etc. appropriately and avoid fried foods, snacks, and spicy foods. At this time, reducing your intake like Lizzy will help you lose weight. According to the Korean Obesity Society, eating as little as 500 Kcal per day can reduce body weight by 0.5 kg per week.
Walking and strength training at least 10,000 steps a day = For good health, aerobic and strength training along with diet control are essential. Walking more than 10,000 steps a day, which is the method suggested by the woman in the story, is effective in burning body fat. Rather than vaguely completing 10,000 steps, you can increase the effectiveness of your exercise by maintaining correct posture. It is best to straighten your back, raise your head, and walk while waving your arms widely. At this time, your feet should touch the heel first, and you should move forward as if kicking the ground with your heel.
Walking exercise also improves health. According to researchers at Brigham and Women’s Hospital in Boston, USA, who surveyed about 15,000 women over four years, those who walked 8,000 to 8,500 steps a day had a 40% lower risk of heart disease than those who walked about 3,000 steps a day. The risk of death was also low. It is said that the effect is similar to that of people who exercised for 1 hour and 15 minutes a day.
If you combine strength training with walking, you can tone your body more efficiently. As muscle mass increases, basal metabolic rate increases. The higher your basal metabolic rate, the less likely you are to gain weight. This is because even if you eat the same amount of food as when your basal metabolic rate is low, you do not gain weight.
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