Even if you reduce your meal portions, you must still eat 'this'💕💕

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The reason for still consuming protein, calcium, and vitamin D even when reducing food intake for weight control is because we need to consider the loss of bones and muscles during weight loss.

 

 

 

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Weight management requires a combination of diet control and exercise. You need to reduce your food intake but also supplement with protein (45-55g), calcium (700-800mg), and vitamin D (600 IU). This is because trying to lose weight can lead to muscle loss and deterioration of bone health.

 

As you age and gain weight, the incidence of chronic diseases such as diabetes and hyperlipidemia increases. If not treated promptly, the risk of developing cardiovascular diseases like myocardial infarction and stroke, as well as cancer, rises. There are times when you need to lose weight not just for appearance but to survive. Non-alcoholic fatty liver disease, which increases the risk of liver cancer, also improves with weight loss.

 

"Protect your lower body strength"... What about my thigh and calf muscles?

 

As people age, body fat tends to accumulate in the abdomen, muscles, and liver. Meanwhile, fat-free mass (muscle, organs, skin, bones) decreases, with a significant reduction in muscle mass. Typically, muscle loss begins in the 40s and decreases by about 8% every decade until the 70s. In particular, lower body strength decreases by 10-15% every ten years up to the 70s (according to the Korea Disease Control and Prevention Agency). After middle age, efforts should be made to maintain strength in the thighs and calves. When muscles become weak, it becomes difficult to manage blood sugar levels, increasing the risk of developing diabetes.

 

Is it just belly fat? ... We need to pay more attention to obesity with reduced muscle mass.

 

Obesity is often evaluated using Body Mass Index (BMI), which is calculated by dividing weight (kg) by height (m) squared. However, as people age, it becomes important to also assess muscle mass alongside BMI. Among obese individuals, those with decreased muscle mass, strength, and physical activity ability are referred to as having sarcopenic obesity. This condition is known to increase the risk of cardiovascular and cerebrovascular diseases, decrease bone density, and raise mortality rates compared to simple obesity. Even if hospitalized due to an accident, having low muscle mass can reduce the effectiveness of treatment. When cancer patients develop sarcopenia, it becomes extremely dangerous.

 

Trying to lose weight... risking more muscle loss, gallstones, and gallbladder inflammation

 

When losing weight, it is also important to consider the loss of bones and muscles. Weight management without exercise can actually lead to sarcopenic obesity or osteoporosis, increasing the risk of fractures. Additionally, excessive reduction in food intake can result in deficiencies of nutrients such as proteins and vitamins. Rapid weight loss can increase the risk of gallstones and cholecystitis. Therefore, it is recommended to gradually reduce about 5-10% of the initial body weight through proper diet and exercise.

 

Even during a diet... why is it necessary to supplement protein, calcium, and vitamin D?

 

Weight management requires both diet control and exercise. You need to reduce your food intake but also supplement with protein (45-55g), calcium (700-800mg), and vitamin D (600 IU). This is because trying to lose weight can lead to muscle loss and poor bone health. It is also important to take vitamin D to enhance calcium absorption. It is recommended to consume a balanced mix of animal and plant-based proteins such as eggs, lean meats, and legumes. Calcium is better absorbed from milk and yogurt than from anchovies. Calcium and vitamin D supplements should be taken cautiously, as excessive intake can cause residual effects in the body, such as kidney problems. Always consult with a pharmacist to ensure proper dosage. It is advisable to combine aerobic and strength training exercises.