If you have a lean body with a lot of body fat, you should eat this to improve your figure.

While being overweight is problematic, being underweight is also problematic. Being underweight, especially in old age, can lead to muscle atrophy, decreased bone density, and a weakened immune system, making you vulnerable to various infectious diseases. It also increases the risk of death if cardiovascular disease develops and cannot be overcome.

 

The biggest problem for underweight older adults is a loss of muscle mass and an increase in body fat. Dr. Won Young-il, director of the Department of Family Medicine at Seoul Now Hospital, said, "Some people overeat just because they're underweight, but this actually increases body fat, increasing the risk of chronic diseases like arteriosclerosis, diabetes, and hypertension." What lifestyle habits should you adopt to overcome underweight?

◇Protein comes from fish and beans

 

Underweight older adults should increase their muscle mass through protein intake, as low muscle mass increases the risk of fractures. Protein is best obtained from fish, beans, and eggs rather than meat. Meat is high in fat and burdens digestion. A daily side dish of a piece of fish or braised tofu is recommended. A handful of stir-fried beans and a slice or two of cheese can also be helpful as a snack.

 

To reduce body fat, you need to consume plenty of dietary fiber. Dietary fiber absorbs unnecessary fat and helps excrete it through stool. Consuming a balanced diet of seaweed, mushrooms, and green-yellow vegetables every day is beneficial.

 

◇​Overcome loss of appetite by changing the cooking method

 

If a lack of appetite is the cause of your underweight, adding color and flavor to your food can be a solution. Adding sliced ​​red and green peppers to bean sprout soup, or making food a little saltier or sweeter than usual, can stimulate your appetite.

 

Vitamin B1 and zinc deficiencies can also contribute to anorexia, so it's important to consume these nutrients. Vitamin B1 can be supplemented with sunflower seeds or peanuts, while zinc can be obtained from egg yolks or brown rice. Quitting smoking is also essential. The nicotine in cigarettes suppresses appetite and increases energy expenditure.

 

◇You shouldn't skip exercise if you want to lose weight.

 

You might worry that exercising will lead to more weight loss, but strength training helps you gain both muscle mass and weight. If you don't exercise regularly, start with low-intensity strength training, such as wall push-ups or stretching while holding a water bottle. Since vitamin D helps strengthen muscles, it's recommended to exercise outdoors for at least 30 minutes during the day.

 

Director Won Young-il said, "There are often cases of underweight elderly people going hiking, but since hiking is a high-intensity exercise that involves going up and down steep slopes, they must be careful about fractures."

 

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I think it's my mother's case.

You have a very skinny body,

Rather, exercise diligently to build muscle strength.

Work harder than me

 

Protein is also better than animal protein.

You mainly consume it from plants and fish.