Post-Holiday… How to Lose Weight by Age
2030, relieve stress with food… Practice mind control such as meditation and exercise
4050, body fat accumulation due to hormonal changes… eat a lot of protein and vegetables and reduce alcohol consumption
6070, Muscle Mass Decrease Rapidly… Increase Strength Training and Consume Tofu, Fish, etc.
After the five-day Chuseok holiday, many people are worried about the weight they gained from holiday food and other things. Since each person has a different constitution, living environment, and habits, and the factors that cause weight gain differ depending on age, losing weight is never easy. We learned about sustainable diet tips for each age group from Professor Park Kyung-hee of the Department of Family Medicine at Hallym University Sacred Heart Hospital.
● 2030 generation of salty map, stress management is important
Until recently, ‘Tanghulu’, which caused controversy over excessive sugar intake, was popular among the younger generation. The ‘Tanghulu Song’ challenge, which spread rapidly through social networking services (SNS), was so popular. However, Dubai chocolate has become popular recently. Tanghulu and Dubai chocolate both have a lot of sugar in common.
There are many analyses that the reason why the 2030 generation prefers sweet, salty, and spicy stimulating tastes is due to the stress they experience from college entrance exams, employment, and work life. In this age group, the ‘fake appetite’ that tries to solve stress and anxiety by eating is most active.
The younger generation rarely cooks at home and usually eats out or has food delivered. They are especially prone to being tempted by stimulating foods when they enjoy late-night snacks.
Pictures of greasy, spicy, high-calorie foods are also popular on SNS. The culture of the younger generation eating famous restaurant food and posting it on SNS is also influencing the trend of spicy foods.
The 2030 generation needs to practice managing stress through mindfulness instead of relieving stress through food. It is also a good idea to maintain peace of mind by looking inside yourself through meditation and exercise. Health is like financial investment, so you need to maintain your health when you are young to have a healthy old age. You can continue a sustainable diet while improving irregular lifestyle habits.
● The 4050 generation should make regular exercise a part of their daily life.
The 40s and 50s are a time when people settle down in society and are busy without rest. Also, menopausal symptoms may begin due to physiological changes in hormones.
Muscle mass decreases after the mid-30s, while body fat percentage increases relatively. Men often accumulate visceral fat in the abdominal cavity. In the case of women, fat accumulates mainly in the lower abdomen and thighs before menopause, but after menopause, female hormones decrease, and the body type changes to male-type obesity with visceral fat accumulation. In order to reduce belly fat, also known as ‘age fat’, you must first continue strength training to build muscle.
You need to learn healthy lifestyle habits to live a healthy old age. In that sense, you need to boldly correct your lifestyle habits to the point where they seem a little excessive. You need to change your diet from carbohydrate-based to protein and vegetable-based, reduce the number of times you drink or abstain from drinking, and exercise regularly.
Some middle-aged women replace meals with fruit, but since fruit also contains a lot of sugar, this can also cause weight gain. It is important to develop the habit of eating balanced meals centered on vegetables and protein at set times.
● 6070 Elderly people need to prevent sarcopenia
People in their 60s and 70s lose a lot of muscle mass, except for those who have been working out hard. Instead of being greedy about losing weight, you should aim to maintain muscle mass and reduce body fat during this time.
For the 6070 generation, a balanced diet is as important as exercise. Some people have poor dental health or digestive function, making it difficult to consume protein through meat. In this case, they need to try to consume enough protein through dairy products such as beans, soy milk, fish, and tofu. Protein drinks sold on the market are also helpful.
During this period, because you have little muscle mass, walking alone is not very effective in reducing body fat. Therefore, you should also do strength training to maintain your muscles. Even if you don’t go to a fitness center, you can strengthen your thigh muscles by doing squats or band exercises at home using your own body weight.
Professor Park said, “In order to maintain a healthy weight, you need to develop proper lifestyle habits that will last a lifetime rather than a short-term diet.” He added, “However, since the method of losing weight differs by generation, it is important to make efforts to reduce body fat when young and do strength training to maintain muscle mass when you get older.”
2024-09-18 20:35:35