(Diet Tips) 🍽️ Preparing a healthy meal plan and 💪 increasing basal metabolic rate through strength training

(Diet Tips) 🍽️ Preparing a healthy meal plan and 💪 increasing basal metabolic rate through strength training

 

First and foremost, the ultimate goal of dieting is to live a healthy life.

 

A short-term diet that involves losing weight and then regaining it repeatedly sends a clear warning signal to my health.

 

During the aging process, changes in body shape occur, and a rapid increase in abdominal fat can lead to complications such as various types of diabetes, hyperlipidemia, and hypertension.

 

Middle age tends to gain weight easily, especially with fat accumulating in the central area, making the body heavy from the upper abdomen to the lower abdomen, resembling a tube. This heaviness can lead to a vicious cycle of weakness, pain, and inability to move.

 

Fasting is strictly prohibited in lifelong dieting.

 

Eating once a day can cause yo-yo effects, harm health, and be dangerous.

Losing muscle and bone density through fasting diets makes it very difficult to regain them later.

 

It is said that women in menopause, whose female hormone levels decrease, experience about a 30% reduction in bone density over ten years.

Because the secretion of female hormones, which helps maintain consistent bone density, decreases.

 

As you age, your basal metabolic rate decreases, muscle mass diminishes, and visceral fat increases, so it is advisable to consume 200-300 kcal less daily than when you were young, include high-quality proteins such as lean meat, fish, and eggs, and increase your usual physical activity to at least 10,000 steps a day.

 

Excessive dieting can lead to nutritional deficiencies, which not only cause weight loss but also may result in osteoporosis, a side effect of dieting.

 

I believe that maintaining a proper eating habit is the most important way to prevent this.

Since abdominal obesity is caused by the food I put into my body, it is better to compose a diet with healthy foods rather than delicious foods.

 

First, I believe the key to a lifelong healthy diet is following the advice of health professionals by setting predictable meal times and eating regular, moderate, and quality foods healthily. (Delicious food ❌ vs. Eating healthy food ✅)

 

To stay healthy and pain-free, you should plan for lifelong health by maintaining a good diet that keeps you from feeling hungry, practicing a sustainable "healthy diet," and enjoying "well-eating dieting."

 

This is an example of a bad case where someone skips meals from the morning and then consumes excessive calories in one dinner, such as going to a buffet or a popular restaurant in the evening.

 

To accept and properly process food, the body needs high-quality calories at regular meal times.

Consuming excessive amounts in one meal can lead to fat accumulation and may cause digestive problems.

 

👩‍⚕️ Tips you want to know (Order of healthy eating)

 

Eating rice with kimchi, soybean paste stew, fermented seafood, salty preserved foods, and carbohydrate-focused eating habits are the basic dietary patterns in our country, but if accumulated, they can become a cause of stomach cancer.

Eating very spicy and very salty foods may be tasty, but they are not good for your hidden stomach health.

It is also a cause of swelling.

 

🔆🍽️ The correct order of meals

Eat vegetables and fruits first, then protein, and finally carbohydrates.

I focus on eating slowly enough during mealtime.

 

🔆And encourage movement after meals

Instead of sitting right down to eat dessert, lying down, and watching TV, please take a leisurely walk or do light movements after meals.

 

Maintaining fasting periods (intermittent fasting)

The upper body, which works hard for a lifetime, needs to rest and be given time to recover.

I maintain a 14-hour fasting period, and when I develop a regular fasting habit, my hunger disappears.

Apart from a regular eating rhythm, the craving for food itself disappears.

When your mouth feels bored, brush your teeth after a meal, and when you're hungry, have an extra glass of water.

 

Snacks include nutritious options such as vegetables, fruits, nuts, anchovies, milk, low-sugar Greek yogurt, and other nutrient-rich snacks.

 

Eat plenty of vegetables such as paprika, cucumber, and lettuce, and among fruits, it is better to choose those with low sugar content like cherry tomatoes, grape tomatoes, and blueberries.

 

Eating small amounts of fruit is best limited to the afternoon hours rather than after meals.

 

Nuts such as walnuts and almonds are rich in protein and unsaturated fatty acids, so it is good to consume them in small amounts.

 

Preparing healthy ingredients in advance allows you to easily enjoy healthy meals.

 

 

Second, ✔️Increase basal metabolic rate through strength training

 

Basal metabolic rate is the amount of energy consumed automatically in a day without movement.

Basal metabolic rate peaks at ages 20 to 30 in a person's life and decreases by about 1% each year starting from age 30.

 

Eat healthily and move a lot in your daily life next 💪 Enjoy healthy exercise app technology.

 

Walking 10,000 steps / climbing stairs / doing planks / running crew / cash home training / and many health challenges through apps.

 

You can enjoy exercising by waking up, doing light stretching with Cash Home Training, walking 10,000 steps a day, climbing stairs, doing planks, doing home workouts again in the evening, and walking after meals.

 

 

I hope that by exercising regularly in daily life and maintaining a healthy, balanced diet, I can enjoy lifelong dieting in a healthy and joyful way.

 

💪Health is happiness.👩‍⚕️