Actors Chung Le De, Ly Nhuoc Dong, singer Quach Phu Thanh, 50 years old, still possess a face and body that defies time. Their secret is very simple.
According to Dr. Abel Soh, an endocrinologist at Mount Elizabeth Hospital, Singapore, not everyone is fortunate to have good genes that help maintain a stable weight. However, the effect of genetics on weight is only 25-80%. You can completely lose weight through exercise and maintain discipline like Chinese stars. However, Dr. Soh said, this will become more difficult when you are 40 years old, when your digestive system shows signs of slowing down.
Worse, the aging process causes the body to produce less hormones like testosterone and growth hormone, two factors that are essential for maintaining metabolic rate. Metabolism is the process by which the body converts the food that has been absorbed into the body into energy. During this complex biochemical process, calories in foods and beverages are combined with oxygen to release the energy your body needs. A slow metabolism is often considered the cause of weight gain.
The good news is that you can still change, even in middle age. Dr. Soh believes that the time it takes to succeed varies from person to person, depending on their body weight, motivation and determination. Once you have lost weight, weight maintenance will be easier if you do moderate intensity aerobic exercises of 150-250 minutes per week, while not overeating calories.
Actress Ly Nhuoc Dong spent two weeks isolated in the hotel to train her abs. She practices 2 hours a day with weightlifting exercises even though she has been exercising for more than 20 years. “You will be in shape like Li Ruong Dong if you train vigorously and for as long as she does,” said Joan Liew, a coach and co-founder of Fitness Factory.
Meanwhile, 55-year-old male singer Quach Phu Thanh often gets up at 4 a.m. to practice running despite his busy schedule. He regularly swimming and exercising. Few people get up at 4 a.m. to exercise. According to Liew, you should schedule your practice hours according to your own schedule to ensure your long-term pursuit. You should not lose food or sleep because of an extra kilogram. To regain weight, you need to eat foods that are low in fat, low in sugar and in moderate amounts of meat the following days, Ms. Liew said.
For actress Chung Le De, 50, her exercises include push-ups, jumps, squats, belly twists, and more. In addition, she also dances, skis, practices yoga and tai chi. “Last year, I ran every day, sometimes ran twice a day, first in the morning for 45 minutes on an empty stomach and the second time after dinner 45 minutes,” the star shared.
According to Coach Liew, cardio exercises like jogging will burn calories, dance, yoga and tai chi will give you more flexibility. Besides, if you reduce your calorie intake, you will lose weight. Liew recommends that people over 40 need to lift weights regularly to avoid age-related muscle loss.
However, no matter what, do not practice on an empty stomach like Chung Le De, especially for people with diabetes. “Our bodies need glucose, especially when exercising. If you don’t eat anything, you can experience hypoglycemia,” Liew said. “You should have a snack before morning training, eg drink milk or eat a banana. After training, add carbohydrates and protein.”
While Li Ruoong eats whatever she wants, Chung Le De applies a fasting method for 8 hours a day to limit calorie intake and, according to her, this way will improve digestion. The beauty said no to white sugar, eating only low-sugar fruits such as blueberries, strawberries, and grapefruit instead of mangoes, watermelon, pineapple and peaches. She eats very few carbs, is mostly vegetarian, and replaces meat with protein powder.
Jaclyn Reutens, a nutritionist and founder of Aptima Nutrition and Sports Consultants, commended the actress for eating fruit every day, limiting red meat to lower cholesterol levels and the risk of cancer.
However, Reutens isn’t sure about the benefits of the 8-hour fast. In addition, this also does not improve digestion. “What matters is the amount of food consumed in a day and the quality, not the time,” says the expert.
While removing refined sugar from your diet is a wise choice, Reutens says that if you focus only on low-sugar fruits, you will miss out on the many antioxidants, vitamins and minerals found in mangoes and watermelon. , pineapple or peach.
In addition, all fruits contain fructose. “Perhaps Chung Le De is very interested in the sugar content of fruits, but just eating one meal of fruit a day, she will not need to worry too much,” Reutens said.
Regarding meat protein powder alternatives, Reutens emphasizes that plant-based proteins such as tofu, soy milk, nuts and beans are easier to absorb than protein powders. “You need to be careful when using it because the kidneys only absorb a certain amount at a time. Don’t get more than 25g of protein powder after every exercise,” she says.
Instead of using this powder, drink a smoothie of yogurt and fruit if you’re a vegetarian or eat an egg or chicken sandwich. You can add protein as well as carbohydrates, sodium, and potassium after each workout.
Mai Dung (According to the CNA Life Styles)