Can you #Loseweight
and Preserve #Bone #Health
at the Same Time?
Yes, fortunately, there are plenty of ways that can help you shed unwanted fat safely and effectively without causing bone loss. The best thing to protect your #bonehealth
while you shed those extra pounds is to eat a healthy #diet
regularly. Crash #dieting
can give you more belly fat and less muscle. Follow these simple tips to shed the pounds the healthy way: ✔ Eat a balanced diet, with about 1,200 calories daily for women (1,400 for men), while avoiding calorie-restricted meal plans and diets that eliminate whole foods. ✔ Try to get 1,000 mg of calcium and 400-800 IU of vitamin D daily if you’re under 50. If you’re over 50, you would require 1,200 mg of calcium and 800-1,000 IU of vitamin D per day.
✔ Consume plenty of fresh fruits and dark green leafy vegetables - they are very low in calories but packed with many essential nutrients, including calcium.
✔ Include dairy products, lean meats and fish, healthy oils, nuts and seeds in your diet.
✔ As diet does not provide enough amounts of vitamin D, you may take fortified foods like orange juice, soy milk and cereals.
✔ Include physical activity in your daily routine to help you better manage your weight, as well as keep your bones healthy. The best exercises to prevent or manage osteoporosis are: Weight-bearing and muscle-strengthening exercises, yoga and pilates are good for bone health.
Combining diet along with exercise would be best for losing weight and protecting your bones.