Lose weight and preserve muscle... What is the best eating habit?

 

Losing weight while preserving muscle is very difficult. Significantly reducing carbohydrate intake can lead to lethargy and dizziness, disrupting daily life. I am worried because my belly fat remains while my muscles are shrinking. Middle age, when natural muscle loss progresses, is an even more challenging situation. Let's learn about relatively healthy ways to lose weight.

 

Why did my muscles decrease after drastically reducing carbohydrates?

 

 

People in their 50s already experience a significant natural decline in muscle mass. If they also pay close attention to weight control by significantly reducing carbohydrate-rich foods such as rice and bread, muscle loss can accelerate. Carbohydrates stored in the body as glycogen are used as energy during activity. When glycogen is depleted, the body begins to use proteins within the muscles. Naturally, this leads to rapid muscle loss, which can harm health. For cancer patients, developing sarcopenia is even more dangerous than the cancer itself.

Mackerel instead of dry chicken breast?… Protein 22.97g vs 20.2g

 

 

The reason why exercise experts eat chicken breast is because it contains a lot of protein and very little fat. According to the National Standard Food Composition Table (per 100g), chicken breast contains 22.97g of protein. The fat content is only 0.5g. However, a disadvantage is that it tastes bland. In such cases, try eating mackerel. Mackerel has 20.2g of protein, which is similar to chicken breast. You can alternate between the two. Mackerel is more beneficial for weight control when boiled with vegetables like onions rather than fried.

 

Middle age should check for calcium deficiency... milk, yogurt, vitamin D, etc.

 

 

The reason middle-aged people find dieting difficult is because of significant bodily changes. When reducing food intake in situations of calcium deficiency and muscle loss, bone health can also deteriorate. Although calcium in milk is well absorbed by the body, some people avoid it due to digestive issues. In this case, try choosing calcium-fortified yogurt. Vitamin D is also necessary for calcium absorption. Spending about 20 minutes in sunlight on bare skin in the morning can help produce vitamin D. Mackerel contains many phosphorus components that enhance calcium effects. Phosphorus plays an important role in bone and dental health, energy metabolism, and nerve transmission.

 

Safe muscle stimulation exercise... "You must move to stay healthy"

 

 

Even if you reduce your food intake, your body still needs to move. During the COVID-19 pandemic, staying at home for a long time and going out may have made your leg muscles feel weaker. Without stimulation, muscle loss accelerates. A good exercise that can be done at home is calf raises, where you lift and lower your heels. You can do this safely while holding onto a support when brushing your teeth. Using dumbbells or similar equipment to maintain upper body muscles is also beneficial. Even if you eat fewer carbohydrates, it is important to focus on protein intake and exercise to preserve muscle mass.