Dear Komal,
I am 73 years old, 5.7 ft height and weight 55 kg.
Lost a lot of weight, approx 3 kgs, in 2020 coz of having for 2 months lime juice and honey every morning during pandemic days. Also, was less active. All the tests were okay.
There was loss of muscle mass and muscle wasting.
In September, I had mild COVID for a short while after double vaccination, with no treatment as per doctor's advice. I only had multi-vitamin and Vitamin C.
I have stopped my exercises since then.
For 15 years, I have been doing 30 minutes brisk walk and 30 minutes light exercise like squats, lunges, push-ups and light weights in between the week. I plan to start again soon.
I want to rebuild my muscle mass and fitness and diet. How should I do it?
Thanks,
Alvito Dsilva
Ans: Lack of exercise and an irregular eating pattern can cause loss of muscle mass and increase in body fat percentage.
Cardio and strengthening exercises are important for building lean mass. Plus, adequate protein intake for muscle recovery is of prime importance. Include protein-rich foods in your diet like low fat dairy products, eggs, lean meat, nuts, pulses, etc.
Balance the macro and micro nutrients in your diet within their requirements with adequate water intake.
Consistency and compliance are the keys to fitness.