Set a goal to lose 5-10% in 6 months
A woman in her fifties was on a diet eliminating carbohydrates and was hospitalized for a long time. She fell from dizziness and suffered a serious injury that broke the bones in her legs. She had difficulty concentrating and dizzy after eating very few carbohydrates. Eventually, she suffered a fall. What’s wrong with him?
◆ Fast diet in menopausal women … Why should I be careful?
During menopause, the estrogen (female hormone) that protects the body decreases noticeably or disappears. Blood vessels and bone health, which were protected from estrogen, are shaken. You may have advanced osteopenia without your knowledge. Here, too much dieting in a short period of time can damage your health. When you feel dizzy and fall, bones that were fine when you were young are easy to break into a balance with a slight impact. You can lose weight and even be hospitalized and you can get tired of wasting time and money.
◆ What about carbohydrates? Eat the right amount of whole grains
If you don’t eat carbohydrates like rice, pasta 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 negatively affect people who use their brains a lot.
Some of the carbohydrates are stored as glycogen in the liver and muscles. If glycogen is also insufficient due to a lack of carbohydrates, muscle loss is accelerated by using proteins in the muscles. The problem is that middle age is the age when natural loss of muscle mass is noticed. Fruits and vegetables also contain carbohydrates, but the quantity is insufficient. It is best 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 maintain muscle and health.
◆ If you delete it quickly, you will get rid of it … You lose 5-10% in 6 months
Losing weight effectively requires patience. The most important thing is to lose 5-10% of your current weight in 6 months and keep it up afterwards. 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 observing the condition of your body. To do this, lifestyle changes need to be made, such as reducing food intake and increasing physical activity. If you want to keep the lost weight, you have to work hard for more than a year.
◆ You should reduce the amount of food gradually … Exercise is most effective when you are in good physical condition
To lose weight safely, it is good to reduce the amount of food gradually every day. It is practicing the news with the mindset of losing about 0.5kg of weight per week. If you excessively reduce the rice or side dishes, electrolytes such as calcium and iron, minerals, etc. they are insufficient, which can lead to side effects 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 poor, the effect of the exercise may diminish.
◆ Effect of vegetables rich in dietary fiber … Why is the diet one stone and two birds?
Vegetables are rich in dietary fiber, which is good for gut health and helps eliminate toxins from the body. It’s also high in water, so you feel full more easily, so you can eat less of other foods. It is possible to achieve a dietary effect of one stone and two birds. Vegetables with fruit, chicken breasts, nuts, etc. and sprinkled with olive oil are delicious and beneficial for the health of blood vessels. However, people with kidney failure can prevent hyperkalemia by consulting a doctor or nutritionist when they eat high-potassium vegetables.
