Introduction:
6 Month Weight Loss: The Challenge of Losing 50 Pounds
"What is the fastest way to lose 50lbs?"
This is a question that any coach never really likes to hear. "What is the fastest way to ____?" Fill in the blank.
The truth is that slow and steady is the way to go. If a coach tells you that losing 50 pounds can be done in 2 or 3 months, it's true. Rapid weight loss is doable.
But it won't be sustainable, and the process will feel like hell.
And when you're done with the "shredded abs in 8 weeks" program, the likelihood of gaining that weight back within ONE YEAR is very high.
You've followed a program that's been laid out for you, but have you really changed your eating habits?
Let's not go that route. You may have already experienced this in the typical weight loss program.
So What IS the Best Way to Lose 50 Pounds in Six Months?
The fact is that you can lose 50 pounds in 6 months without the severe deprivation that a typical weight loss program requires.
Although losing 40 or 50 pounds may almost seem like the holy grail for a lot of guys with visions of washboard abs dancing through their minds, you wonder if it can really be done, or is it just a myth propagated on Instagram and Facebook using TRT, Photoshop, and a healthy dose of BS?
I'm here to tell you that losing 50 pounds in 6 months is very doable. As a nutrition coach who has helped dozens of men lose weight, I understand the challenges of trying to shed a significant amount of excess weight in a seemingly short amount of time.
However, it's possible to lose those unwanted pounds with the right approach. It doesn't have to be complicated. There are protocols like Intermittent Fasting that can get you there, but IF isn't something I ever recommend right off the bat.
Then there are other popular trends that work for some but not others, like the keto diet. I've done the keto diet as a self-experiment, and believe me, it's very tough to sustain.
And don't even get me started on incorporating "cheat meals" if you haven't already put in some of the foundational work.
Let's build better habits to lay a solid base for consistent weight loss progress.
I know. It sounds boring. It sounds unsexy. "Better habits." Sounds like a grind.
Well, I'm here to tell you that it isn't. Once you begin this daily journey, you'll find it to be one of the most satisfying, enjoyable, and worthwhile things you've ever done.
You'll thank yourself and your family will thank you.
Go for the win.
In this guide, I'll provide you with the ultimate men's guide to shedding 50 lbs in just 6 months, and show you an example of how one (of many) of my clients achieved this in his weight loss journey.
Every weight loss journey begins with losing one pound. The next two pounds are easier, and the next two pounds after that are easier again.
Getting started and staying consistent are usually the biggest obstacles.
Further down the road, the last few pounds can be a challenge, but I don't believe those final pounds are as big an obstacle as the first few.
Let's start with "Jim", and move on to the nuts and bolts of how to lose 50 pounds in 6 months.
Jim is a great example of accountability and consistency. He lost over 45 lbs in 6 months because he was super consistent and I helped him to hold himself accountable throughout a one-year program that was both customized for him and very focused.
He didn't let minor setbacks define him or his progress. He moved forward.
He hit his initial target 3 months into our coaching program and then realized that he had set the bar too low.
By 6 months, he'd achieved progress that he'd never imagined, and then we worked on learning to maintain his new self via consistent daily practices.
A comment he made that really sums up the intent of nutrition coaching is this:
I bumped into an acquaintance at my gym who I hadn't seen in nearly a year. When I said "hello," it was clear that he didn't recognize me. When I told him my name, the look of shock on his face said it all. And then he commented on the incredible change in my physique. This was something that really made what I was doing more real.
Jim is one of many real men I've coached who have successfully lost 50 lbs or more in 6 months. Stories like these serve as inspiration and motivation for others who are embarking on a weight loss journey.
One of the common threads I've seen again and again is this: the majority of my clients have experienced a weight loss program (or more than one) in the past. Many have multiple past experiences of failure, so many coming into my coaching program may feel skeptical or often desperate to succeed "this time around."
This is what JIm had to say about his 12-month nutrition coaching journey:
Q: Do you feel that the coaching program and my coaching were supportive of your goals? A: Yes, I don't perceive anything long-term would have changed if I didn't do this program.
Q: What did you like most about my coaching program? What was most helpful to you? A: Although a serious investment in time, the daily tracking was very key to correlating what I was doing with the results I was seeing. I was able to achieve far more than expected. Just the kilograms lost is shocking.
Q: By the conclusion of the program, how has your perspective towards nutrition, food, diet, and fitness changed? A: My perspective has changed in many ways. I had initially thought all of the above was just common sense. I learned a lot of new things that proved otherwise - even though I felt before starting I was pretty well-versed in nutrition, fitness, etc.
Q: Would you recommend this program to others, and if so, why? A: For anyone who has tried on their own to lose body weight and rebounded over and over (like me), this is the way.
The rebound is a big deal when it comes to weight loss. Research has shown that a significant proportion of people who lose weight tend to regain it over time. A commonly cited statistic is that approximately 80% of people who lose a significant amount of weight regain it, or even gain more within a few years.
However, weight regain can often begin as early as 6 months after the initial weight loss, with most people experiencing weight regain within 2 to 5 years.
That's the cost of going it alone. Nutrition coaching is essential to make the process and outcome permanent, for most people.
And as my client Jim pointed out, you may know what you should and shouldn't eat, but do you? Are you accountable?
For most people, that's the key to the puzzle.
Some Caveats for Men Who Want to Lose 50 lbs in Six Months
Let's go through a few things you can expect to happen that you may not have expected.
Loose skin and Stretch Marks: depending on how much weight you lose and how quickly, many guys will have to deal with loose skin and/or stretch marks around their waist, sometimes on their arms too. Work hard in the gym and the loose arm skin will often take care of itself. Loose skin around the waist, though, will take some time to recover.
Remember that the skin is loose because it was in a stretched state for a long time. Be patient. But there is the possibility of stretch marks remaining if you've lost a significant amount of weight.
For that issue, there are tactics to address that: make sure to drink sufficient water. You can also try collagen supplements, which have shown a lot of promise. And retinol creams can also be effective.
Clothes that don't fit: This doesn't seem like a "problem" per se, but do keep in mind that you will have to spend some money on new clothes. This, for most guys, is one of those pleasant expenses that is an indicator of their level of progress.
Going out with friends is going to be challenging. Make sure that the people you socialize with are aware of what you're trying to accomplish. Otherwise, you may feel pressure to go along with whatever lands on the table. Stick with friends who support your weight loss journey. If you have friends who are also carrying around excess weight, it could be the perfect opportunity to bring some of them along for the ride.
Now let's get down to the nitty-gritty.
Understanding Weight Loss: The Science
Before embarking on any weight loss journey, it's important to understand the science and principles behind it. Weight loss occurs when you consume fewer calories than you burn. This is known as a calorie deficit. To lose 50 lbs in 6 months, you need to create a calorie deficit of approximately 1,000 calories per day.
This can be achieved through a combination of diet and exercising regularly. By reducing your daily calorie intake by 500 calories and burning an additional 500 calories through exercise and its downstream effect on increasing resting metabolic rate, you can create the necessary caloric deficit to lose 50 lbs in 6 months.
CICO is Critical
The science of weight loss, at its core, revolves around the principle of energy balance, commonly referred to as "Calories In, Calories Out" (CICO). This principle stems from the First Law of Thermodynamics, which states that energy cannot be created or destroyed, only transformed or transferred.
When applied to human metabolism, this law implies that the energy (calories) we consume through food and drink is either utilized for bodily functions and physical activity or stored in the body for future use.
When we ingest food, the body breaks it down to extract and store energy. This stored energy is then used to power various bodily functions, from basic cellular activities to more energy-intensive tasks such as physical exercise. If the calories we consume (Calories In) exceed the energy our bodies use (Calories Out), the surplus energy is stored, primarily as fat, leading to weight gain.
Conversely, if we consume fewer calories than our bodies require, the energy deficit forces our bodies to utilize stored energy, leading to weight loss.
CICO is a critical aspect of weight management because it provides a simplified yet scientifically grounded framework for understanding how dietary habits influence our weight. By managing our energy intake through mindful eating and boosting energy expenditure through regular physical activity, we can create a caloric deficit that leads to sustainable weight loss.
Hence, an understanding of the CICO principle and its underlying scientific basis is an essential component of any successful weight loss strategy.
It's also important to note that a healthy weight loss rate is 1-2 lbs per week. Dropping weight too quickly can be harmful to your health and lead to muscle loss.
So avoid any weight loss program that aims for more than 2.5 lbs of weight loss per week. Those are a recipe for rebounds, nutritional deficiencies, and a slower metabolism.
Why Weight Loss for Men Over 50 is Different
Changes in Metabolism
As men age, their metabolism naturally slows down. This decrease can make it more challenging to lose weight since the body burns fewer calories. However, this doesn't mean weight loss for men over 50 is impossible! It just means we need to adapt our approach to maintain a healthy weight or lose weight. Weight gain doesn't have to be a foregone conclusion as we age. Healthy weight loss can be attained.
Furthermore, a slowing metabolism doesn't just "happen." It's largely a result of muscle loss related to lower activity levels combined with lower hormone levels due to aging. And that brings us to the next point.
Muscle Loss (Sarcopenia)
Another factor that makes dropping weight more difficult as we age is that men lose muscle. This is known as sarcopenia. Sarcopenia is a degenerative loss of skeletal muscle, quality, and strength associated with aging.
The term comes from the Greek words "sarx" meaning flesh and "penia" meaning loss. Sarcopenia is a significant predictor of poor health outcomes in older adults, including disability, poor quality of life, and premature death.
The onset of sarcopenia usually occurs around the age of 50 and rapidly increases after 75, but there is a LOT of individual variation that comes down to lifestyle factors such as the presence or lack of a healthy diet and whether someone follows an exercise routine or lives a sedentary lifestyle.
Lack of physical activity is all too common for men approaching or over 50 and is the main contributor to muscle loss. So there's a double whammy here: less physical activity means a lower resting metabolic rate and loss of muscle. It's a vicious circle.
At 50 years old, you cannot have too much muscle.
Effects on Metabolism and Fat Mass
Sarcopenia has a direct effect on metabolism because muscle tissue is a significant contributor to total body protein metabolism and energy expenditure. A decrease in muscle can lead to a decrease in metabolic rate, making it harder for the body to burn calories. This can contribute to an increase in body fat percentage, even if body weight remains stable.
Furthermore, as muscle decreases, the body may start to actually replace lost muscle with fat, a process known as fat infiltration or myosteatosis.
If you Google sarcopenia and myosteatosis, you'll find photos of muscle cross-sections that clearly have fat infiltrated right into the muscle. Photos of myosteatosis progression are pretty shocking.
So men in this situation can see their body weight as measured on a scale stay the same, week after week, while the typical home body fat analyzer will show their body is storing more fat.
Since muscle burns more calories than fat, a decrease in muscle mass means a decrease in calories burned at rest, which leads to weight gain and excess body fat. And that excess is going to be a combination of visceral fat and fat that has infiltrated muscle.
Weight training can help counteract this loss of muscle and increased excess fat, which I'll explore later in this post.
And a painful reality is that inactive men can expect to lose 1%-2% of their muscle after middle age unless they begin a sensible exercise routine.
Sarcopenia then contributes to more loss of strength AND lower activity levels. So the vicious cycle continues.
And be aware: aerobic exercise WILL NOT mitigate muscle loss.
Setting Realistic Weight Loss Goals
Setting realistic weight loss goals is essential to successfully losing 50 lbs in 6 months. It's important to be realistic about how much weight you can lose in a given time frame.
Losing 50 lbs in 6 months may not be possible for everyone and it's important to adjust your goals to your own individual circumstances.
It's also important to set specific, measurable, attainable, relevant, and time-bound (SMART) goals. For example, a SMART goal could be to lose 8-10 lbs per month for the next 6 months. This goal is specific, measurable, attainable, relevant, and time-bound.
Developing a Workout Plan for Maximum Weight Loss
Developing a workout plan is key to maximizing weight loss. The most effective weight loss workouts will involve a combination of cardiovascular exercise and strength training (weight training). This kind of exercise regimen is the most effective way to burn calories and lose weight. Aim for 60 minutes of weight training 3-4 days per week and 30 minutes of cardiovascular exercise, such as running or cycling, 2-3 days per week.
Physical activity is a must. I don't even accept new clients who aren't ready and willing to engage in regular exercise.
Of course, there are various ways of structuring strength training and aerobic exercise - they don't necessarily have to be done on separate days. For example, you could do some light cardio as a "buy-in" to a strength workout and then finish off with a "buy-out" of more light aerobic exercise.
There are a multitude of ways to combine these. That's where a good coach can help you.
But focusing most of your efforts on aerobic exercise or cardio (as many people believe and therefore do) is going to make fat loss much harder. Spending relatively more time on weight training is the way to start reducing weight more quickly and efficiently.
Weight training helps to build muscle. Muscle burns more calories at rest than fat, so the more muscle you have, the higher your resting metabolic rate. Gaining muscle is going to increase fat loss. Really.
Want more detail? Check out "Unlocking Strength at Middle Age."
Creating a Weight Loss Meal Plan
I don't believe in meal plans. However, I DO believe in meal planning. Meal planning is just as important as developing a workout plan.
What do I mean by meal planning? It means thinking ahead to the coming week and then doing some meal prep on days when you have more time. This involves getting your grocery shopping out of the way and then prepping meals that can be kept in the fridge or freezer until needed. That way you won't get caught flat-footed on days that are too busy to cook a proper meal.
Meal prepping is one of the secret ingredients of a true diet plan. You can even do meal prepping for an entire month. That's next-level stuff, and it can make an unbelievable difference in your results.
Meal prep is a REAL approach that begets long-term success. "Weight-loss" coaches and websites that offer you menus to follow are setting you up for long-term failure.
Choose Whole-Food Options
A healthy diet is essential to losing weight and maintaining a healthy weight. Aim for a balanced diet that includes a variety nutrient rich foods: fruits, vegetables, whole grains, lean protein, and healthy fats. We're trying to reduce the amount of processed foods that you consume since these foods are often nutrient-poor, hyper-palatable, and calorie-dense. Healthy, WHOLE FOODS, are the way to go.
How many calories you consume in a day will be heavily influenced by whether you choose nutrient-dense whole foods or nutrient-poor processed foods.
Prioritize Protein
A key factor in any weight loss protocol, and a critical factor when shooting for a 50-pound weight loss in 6 months, is the careful consideration of macronutrient intake, particularly the consumption of protein.
While all three macronutrients – proteins, carbohydrates, and fats – play important roles in overall health and weight management, protein stands out when it comes to fostering weight loss. It plays a crucial role in boosting metabolism, reducing appetite, and maintaining muscle, all of which are essential aspects of healthy and sustainable weight loss.
More calories from lean protein is critical.
Firstly, protein-rich meals stimulate the thermic effect of food (TEF) to a greater extent than other nutrients. This means that your body uses more energy to digest and metabolize proteins, leading to a higher calorie burn post-meal.
Secondly, protein has a strong satiating effect. By keeping you feeling full for longer, a protein-rich diet can help control your calorie intake by naturally reducing hunger and cravings. Eating fewer calories is the goal, and protein facilitates this.
Lastly, during a caloric deficit, more calories from protein can help preserve muscle, thereby preventing the decrease in metabolic rate often associated with weight loss. This can be particularly important for men aiming to lose a significant amount of weight, such as 50 pounds in 6 months, as maintaining muscle mass helps to maintain strength and fitness while the body burns fat.
Finding it hard to get enough protein because you're sometimes too busy to cook? Check out my 9 Recommendations for the Best Grass-Fed Whey Protein.
Remember, when it comes to weight loss, it's not just about being lighter, but being healthier and fitter. There's no point in losing weight if it's done in a way that makes you less healthy. We're talking about wellness and weight loss here, not disordered eating and illness.
Also, don't try to adopt an exotic, restrictive weight loss meal plan right off the bat. This is where many people go wrong. Focus on gradually incorporating more whole foods into your daily intake and reducing processed foods.
The Importance of Healthy Fats
When it comes to weight loss, fats often get a bad rap. But contrary to common misconceptions, incorporating healthy fats into your diet is essential for optimal weight loss and overall health. Healthy fats like avocados, nuts, seeds, olive oil, and fatty fish such as salmon are not only packed with vital nutrients but also play a crucial role in satiety.
When you consume these fats, they can help you feel fuller for longer, reducing the chances of overeating or reaching for unhealthy snacks between meals. Moreover, fats are crucial for the absorption of fat-soluble vitamins (A, D, E, and K), promoting healthy skin, brain function, and even aiding in the body's metabolic processes.
By strategically integrating healthy fats into your daily meals, you can optimize your energy levels and ensure that your body has the necessary building blocks for cell regeneration and repair. Not to mention, healthy fats can actually help regulate blood sugar by slowing the absorption of carbohydrates, leading to a more sustained energy release and less insulin spikes.
So, instead of avoiding fats, focus on quality. Make the switch from processed, trans fats to natural, monounsaturated and polyunsaturated fats, and watch your weight loss journey transform with better results and enhanced well-being.
Calorie Intake: To Count and Track or Not?
It's essential to keep track of your daily caloric intake and ensure that you are in a calorie deficit to lose weight. Use online calculators or apps to determine your daily calorie needs and track your food intake to ensure you stay within your calorie limit.
Many people struggle with counting calories, so there are some very novel ways to make this easier. Rather than trying to count calories (which can not only be VERY tedious but also somewhat inaccurate) try measuring by hand portions instead. Some may argue that measuring food by hand portions is less precise than counting calories, but the fact is that food labels' calorie numbers are consistently off by as much as 30%.
Human hands are generally proportional to their skeletal frame. This means that measuring portions this way may in fact be a better approach for non-competitive athletes and the average person trying to get more fit.
Hand portions are a quick and low-friction way to make sure that you're eating within the limits of the macros that you've calculated to maintain a calorie deficit.
No special calculators, devices, or gadgets are needed, just your hand!
And of course, this data is going to be entered into your daily meal tracking journal.
It's also important to stay hydrated and limit processed foods and added sugars. These foods can be high in calories and may hinder weight loss.
As always, a competent coach can assist with planning and implementation.
A Word About Fitness Trackers
Everyone seems to be wearing these, right? Well, not so fast. According to a study conducted by the Stanford University School of Medicine, popular wristband activity trackers, including Fitbit and Apple Watch, inaccurately measure energy expenditure. Even the most accurate device showed an average error rate of 27%, while the least accurate device was off by a whopping 93%.
"How Can I Stay Motivated?"
Staying motivated and on track can be challenging when trying to lose weight. This is a really big deal and can make a huge difference for anyone who wants to lose 50 pounds or more. Here are some tips to help you stay motivated:
Set small goals
Break down your larger weight loss goal into smaller, more achievable goals. This will help you stay motivated and track progress. A small goal is always accompanied by breaking that down into the steps you need to take to reach that goal.
And the small goals aren't necessarily weight goals.
For example, although you might set a weight loss goal as "losing 3-4 pounds in the next 2 weeks," the small goals might be something like this:
make sure to start each day with some protein (an egg, yogurt, etc)
increase my daily water intake.
slow each meal down to reduce intake.
replace my mid-morning donut with a banana or apple.
You get the picture.
Celebrate your successes
Take time to celebrate your successes, no matter how small they may be. This will help you stay motivated and focused on your goals. Review your successes on a daily basis.
Find a workout buddy
Having a workout buddy can help you stay accountable and motivated. Accountability is king.
Keep a meal journal
Keeping a meal journal can help you track your progress and reflect on your successes and challenges. Your journal will become an essential tool so that you can review what has worked and what hasn't. If you have a nutrition coach, this data will make a massive difference in your coach's ability to help you lose 50 pounds (or more) and help you avoid unnecessary frustrations in your weight loss journey. More on this below.
Using A Journal to Track Goals and Make Adjustments
Tracking progress is crucial to losing weight and staying on track. Keep track of your body weight, measurements, and progress photos to monitor your progress.
Your journal has to include your daily meals. This is one of the most critical steps you can take for long-term weight-loss success.
Body measurements should include taking waist, hip, leg, and chest measurements.
Tracking weight should also include tracking body fat percentage. Although the typical home body fat analyzer can be off by several percent, you need to know an approximate number at the outset.
You want to lose fat, not muscle, so knowing where you start, even if the percentage is slightly inaccurate, can give you a relative idea of where your progress stands.
Whether you choose to keep a separate journal for meals and body measurements is up to you. However, with my clients, we use the Precision Nutrition ProCoach app to track both together.
By doing it this way, you have context for your body measurements and everything is accessible with just a click.
How Often Should I Take Body Measurements?
Measurements should be taken twice a month, on the same day each month, first thing in the morning.
AVOID weighing yourself every day. You'll often see kooky ideas like this, especially on YouTube "diet channels." Weighing yourself daily is going to lead to frustration and failure. Weight fluctuates A LOT on a day-to-day basis, so if you constantly weigh yourself, you'll never have an accurate picture of your overall progress.
Making adjustments to your workout and meal plans can also help you stay on track. If you're not seeing progress after 2 to 3 weeks, then adjust your caloric intake or change up your workout routine. It's important to be flexible and willing to make changes to achieve your goals.
Common Mistakes
There are several common mistakes to avoid when trying to lose weight. These include:
Crash dieting: Crash dieting can be harmful to your health and may lead to muscle loss.
Skipping meals: Skipping meals can lead to overeating and may hinder weight loss.
Not getting enough sleep: Sleep deprivation can lead to overeating and can also impede weight loss.
Relying too heavily on supplements: Supplements can be helpful, but they should not be relied on as the primary resource to lose weight.
Weighing yourself daily. DON'T DO IT. This is one of the single most demotivating actions you could take.
Putting it All Together
A Sample Plan for Losing 50 Pounds in 6 Months for Men Over 50
Remember, the goal is to lose weight gradually and safely, about 2 pounds per week. Here's a sample plan to give you an idea of what a planned day of meals might look like. Remember: Everyone is different. What works for one person may not work for others. This is why we personalize nutrition coaching plans. A good nutrition coach doesn't dictate meal plans to clients.
Below, I've outlined some of the meals that one of my clients logged over the course of 12 months. He stayed consistent and never looked back.
Sample Meal Plan
Breakfast: Greek yogurt with berries and a sprinkle of granola. A boiled or scrambled egg for extra brownie points.
Mid-morning Snack: A small handful of almonds. Sometimes a protein shake.
Lunch: Grilled chicken salad with lots of veggies and a vinaigrette dressing.
Mid-Afternoon Snack: An apple with a tablespoon of peanut butter.
Dinner: Baked salmon with quinoa and steamed broccoli.
Dessert: A square of dark chocolate.
After-work pre-workout: a protein shake 90 minutes before the workout.
This client found that the pre-workout shake was a game-changer since before joining my coaching program, he'd leave the gym ravenously hungry, and then overeat late at night.
Remember to drink plenty of water throughout the day and adjust portion sizes as needed to fit your specific macros and caloric needs.
Exercise
Monday: 20-minute run and strength training.
Tuesday: 30-minute bike ride or run
Wednesday: Interval strength training.
Thursday: Interval strength training.
Friday: Strength training.
Saturday: Active rest day (mobility work, stretching).
Sunday: Rest day.
You can see that none of this is complicated. And there are countless ways to design a program that fits the needs of each individual.
Conclusion: The Key Takeaways for Losing 50 lbs in 6 Months
Client X came into coaching believing he understood nutrition and fitness pretty well. Most people know that overeating snack foods isn't going to help them lose that extra weight. Yet there it is.
The key for him was consistency and accountability.
He admits that his prior knowledge wasn't sufficient and that he had rebounded many times before beginning an individualized nutrition coaching program.
We all believe we know enough but when we're truly honest with ourselves, we have to admit that most of the time we can't go it alone.
8 Key Points to Lose 50 lbs in 6 Months
Losing 50 lbs in 6 months is achievable with the right approach. Here are the critical points to emphasize and remember:
Having a solid "why" to begin the journey
Understanding the science behind weight loss
Setting realistic goals
Developing a workout plan
Learning to do effective meal planning
Staying motivated
Tracking progress
Making adjustments as needed.
Your coach can be an invaluable resource and save you months or years of struggle.
Remember, a healthy weight loss rate is 1-2 lbs per week and it's important to be patient and consistent in your efforts. By following these tips and staying committed to your goals, you can successfully lose 50 lbs in just 6 months.
Final Thoughts
Losing 50 pounds in 6 months for men over 50 may seem daunting, but with the right approach, it's achievable. Remember, it's not just about the number on the scale. It's about improving your overall health and well-being. Our goal and process is to build a more healthy lifestyle, patiently, day-by-day, step-by-step.
With that, body composition will take care of itself. You'll be amazed at the change if you focus on the fundamentals instead of the surface.
Stay patient, be consistent, and celebrate your progress along the way. You've got this!
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Disclaimer: All information provided on this website is for informational purposes only. No information provided is to be construed as medical advice. If you have medical issues, always consult your doctor.