Eat Well in Your 75,000 Meals
75,000 Meals
It's Never Too Late to Change
Calculating based on a 70-year lifespan for a woman, the total amount of food and drink consumed in those 70 years reaches a staggering 50 to 60 tons—that's enough to fill a two-ton truck 30 times. A person averages 75,000 meals in a lifetime, and any single one of them can alter the course of your health. It's always possible to intervene, of course, the sooner the better.
But many people who dine out find it hard to resist the temptation of delicious food, always thinking, "I'll enjoy this meal now and balance it out with the next one." If you keep thinking like that, you might not get a 'next one' before it's too late. Take the simple steamed bun we eat every day; if it's turned into a 'golden and silver mini bun', the energy content increases by 45%. It's perfectly fine to have a bowl of plain white rice at home, but at a restaurant buffet, you might only find fried rice, which adds an extra spoonful of oil and 90 kilocalories to your meal. Some women resort to extreme measures, like not eating dinner at all. This is absolutely not okay, as it can lead to low blood sugar at night, causing a sharp rebound in blood sugar levels the next morning when you eat breakfast.
30 Minutes
Stop Making Excuses for Laziness
Daily 30 minutes of exercise is one of the safest and most effective methods, with walking being a great option. Aim for 10,000 steps a day. Don't use excuses like "I'm too tired from work to walk today." You can easily walk during work hours, for instance, by taking a 30-minute walk during your lunch break. I refuse to believe someone can't find half an hour in a day to walk. Stop making excuses for laziness. Carry a pedometer, you must quantify your steps—you don't go to sleep until you've hit 10,000 steps.
A survey of 50,000 European women found that those who walked more than 40,000 steps per week had a significantly lower incidence of myocardial infarction, cardiac ischemia, and malignant tumors. So, drive less. Walk when you can, and stand when you can sit.
If the weather is bad, you can walk at home. Walk while watching the evening news. Lay a small mat on the floor and wear breathable, sweat-absorbing socks. Don't walk barefoot; your feet will sweat, and the bacteria on the floor can harm them. Walk with a long stride, swinging your arms. Watching TV while you walk is good for two reasons: it helps you keep track of time and can regulate your mood.
30% Body Weight
Pay Special Attention to Body Fat Percentage
Body weight and Body Mass Index (BMI) can be misleading, but your body fat percentage doesn't lie. It can accurately tell you how much fat and muscle you have in your body. For example, some girls may appear quite slim with a standard weight, but upon testing, they have very low muscle mass, with the excess space filled by fat. Due to a chronic lack of exercise, we would recommend that this 'hidden obesity' should be addressed through weight loss.
Generally, an adult woman's body fat should not exceed 30% of her total body weight. For instance, if you weigh 50 kg, you should have a maximum of 15 kg of fat. If you exceed this number, you need to lose weight. Even if you look slender, you might actually be a 'little oil pot' on the inside.
To know if you have a high body fat percentage, there are two methods. The first is to get it measured at a nutrition clinic, which is a hassle. The second method is to feel for it yourself by checking four specific areas: the outer midpoint of your upper arm, the area just below your shoulder blade on your back, the outer side of your thigh, 10 cm above your knee, and your navel and waist area.