During the epidemic, everyone is afraid of being infected by the new crown virus, but the "swollen virus" will make people more and more different and more frightening, especially for senior students to gain weight and gain weight, I am afraid it is not a good thing. The host of the online program "If Cloud Knows" Zheng Kaiyun invited Sunny Huang Shengjun nutritionist to share that he used 2 diet weight loss methods to help his family lose weight. Among them, the 88-year-old grandma lost 15 kilograms, and the blood sugar of grandma decreased as a result. To 6.4%, after the doctor's evaluation and tracking, she did not need to take insulin, which is the most talked about.
Senior students take waist circumference as the standard
Zheng Kaiyun mentioned that many people say that senior students cannot be too thin, but what is the standard? How is body fat percentage calculated?
Sunny said that it is not good for senior students to be too thin or too fat. Some studies have shown that if senior students are slightly overweight, the mortality rate will be lower than that of underweight students. Just a little heavier. In addition to using BMI to judge fat, the easiest way is to measure the waist circumference, 90 cm for boys and 80 cm for girls, just use a tape measure to measure it yourself, and the value is plus or minus 5 cm.
As for the recommended body fat percentage, it is 30% for men and 35% for women. Because women have higher body fat, it is best for senior students not to exceed too much. Because the body has a lot of fat, it is easy to secrete some inflammatory hormones, which is not good for health.
Zheng Kaiyun mentioned that many people have lost weight from young to now, whether there is a healthy and safe weight loss method suitable for senior students. Sunny said,He helped grandma and mother lose weight in the following two ways:
168 Intermittent fasting method:
In 24 hours, do not eat for 16 hours, and reduce the eating time to within 8 hours, for example, the first meal is 10 am in the morning, and it is postponed for 8 hours. Have your last meal before 6pm.
This method will reduce the calorie intake, because modern people often eat non-stop, especially carbohydrates such as rice noodles, which will cause the body to secrete insulin. Excessive insulin secretion will make it difficult for people to lose weight, so Through this restriction method, insulin is maintained at a relatively low and stable level, and people are less likely to feel hungry.
Zheng Kaiyun said, how can the 88-year-old grandma bear it without eating for 16 hours?
Sunny said frankly that he was quite worried at first, because grandma has the "three highs" of high blood sugar, high blood lipids, and high blood pressure. Senior students really need to pay attention to this, Because high blood sugar is not immediately dangerous, but low blood sugar is very dangerous and may pass out immediately.
His grandmother started step by step, starting with three meals, such as the 1212 fasting, which is more like eating three meals normally, such as eating three meals before 9:00 am to 9:00 pm. He just slightly adjusted the amount of food, and then changed to "1410", and then advanced to "168".
While there are many radical ways to lose weight, Sunny suggested that senior students can achieve 168. After his grandmother lost weight, she felt more than ten years younger, her spirits improved, she became super energetic, and she even took less medication.
"Grandma went north to see a doctor." Sunny originally just wanted to help her stay healthy, and being thin is just an added value. Because of her unstable blood sugar, the wound on her foot has not healed. The doctor in Taitung thought that Taipei had abundant medical resources and suggested that she come to Taipei to see a doctor. He took the opportunity to help her lose weight. In this way, her blood sugar has stabilized, and her glycosylated hemoglobin has dropped to 6.4%. After evaluation, the doctor said that she no longer needs to take insulin, and she does not even need to take blood sugar medicine.
Zheng Kaiyun found that some friends eat a lot of food at 168, and some are even junk food. How should they eat?
168 Still need to eat a balanced diet during eating
Sunny said that what 168 is most afraid of is the revenge eating mentality. Often, someone skips food in the morning and skips to lunch, but when people are very hungry, they want to say what they want to eat later. , For example, fried chicken and pizza are all eaten. In fact, during these 8 hours, you still need to have a "balanced diet", that is, six types of food, and eat according to the portion.
His grandma eats everything, and eats just the right amount, so she won't be hungry. The diet is adjusted to 2 large meals + 1 small meal, the first meal at 10 o'clock, snacks at 2 o'clock in the afternoon, and 6 o'clock in the afternoon After dinner. Because of the balanced diet, the cramps in the middle of the night have disappeared, and she can sleep peacefully until the end of the day.Bright, make her very happy.
Zheng Kaiyun reminded that senior students with chronic diseases should consult a nutritionist when they return to the clinic if 168 hours are implemented. Sunny believes that people with blood sugar should not try it casually, because there is a risk if you don't know the reason or only do half of it.
Sugar-reduced diet
Sunny said that "sugar-reduced diet" is easier to do. This is what he added to his family in the latter part of weight loss. Most people can do sugar-reduced diets, but they just reduce the amount of carbohydrates. The reduced calorie deficit is made up by other nutrients, such as protein and fat, so it is not too little to eat. But it's not that I don't eat or noodles, but that I used to eat a bowl, but now I only eat a 6-point bowl.
Why does sugar reduction help? Sunny said that if you eat too many carbohydrates, your blood sugar will fluctuate and you will be hungry. The most convenient way to calculate the amount is to use the disc at home, and place the food in a trapezoid shape. The bottom layer has the most weight, mainly vegetables, and the middle is protein, soy, egg, and fish. Try to match animal and plant sources; the top layer has the least amount, which is the staple food of rice and noodles. That's easy to do.
Sunny pointed out that there are no special taboos for a sugar-reduced diet. The only thing to pay attention to is to understand food classification. For example, pumpkin, sweet potato, burdock, corn and other carbohydrates are relatively high and are classified as starchy staple foods. In addition, pay attention to fruits with high sugar content. Tomatoes and guava are low in sugar, but plantains and durians are high in sugar, so you should not eat too much.
Points to pay attention to when losing weight for senior students
1. Gradual progress: It is recommended to adjust the amount of food gradually on a weekly basis.
2, remember to match sports.
3. The amount of protein must be eaten enough, especially the elderly are most afraid of sarcopenia. 1 gram of protein is needed for each kilogram of body weight. A person weighing 50 kilograms eats about 2 to 3 palm-sized fish. You can eat a little more tofu. An egg is about 7 grams, which is equivalent to about half a palm.
4. Grasp the amount of food: how much to eat and how much to cook. In particular, many people cherish food and often eat the excess leftovers, and the excess calories will be converted into fat and accumulated in the abdomen.
Zheng Kaiyun reminded that the weight loss of senior students is for health, don't pursue the "number" of how much to lose, use the waistline as the standard, 90 cm for boys and 80 cm for girls. lose weight fast.
◎ Consultation expert / Sunny Huang Shengjun nutritionist
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