all say that "money can't buy old and thin", it can be seen that getting fat in middle age is really a sad hurdle.
Being fat in middle age not only looks bad, but also causes fatty liver, hyperlipidemia and other diseases. Losing weight is not only for young people, middle-aged people should lose weight even more!
It is not only for dressing well, but also for health. Obesity not only makes people look old, but also increases the burden on the organs. Over time, it will cause organ dysfunction and cause various diseases. , So why are people particularly easy to gain weight in middle age?
Reduce energy consumption
After women reach middle age, muscle mass gradually decreases, basal metabolic level decreases, and calorie consumption decreases.
Without a corresponding reduction in food intake or increased physical activity, it is easy to gain weight due to excess calorie intake.
hormone levels
Due to ovarian function decline, estrogen secretion decreases.
This will not only accelerate the accumulation of central belly fat , but also may cause abnormal glucose metabolism, hyper-appetite , eat more fat, and lead to osteoporosis, resulting in inconvenient movement, exercise reduction, fat start to pile up.
Increased physical and mental stress
Middle-aged people are generally the mainstay of the workplace and family. High pressure, excessive entertainment, and poor sleep quality make middle-aged people more likely to gain weight, resulting in "bucket waist" and "beer belly".
Work, rest, diet
As people reach middle age, things to worry about are increasing day by day. It is inevitable that there will be some negative emotions of anxiety and irritability.
On the other hand, in terms of diet, many middle-aged women are also relatively adept, and irregular and unhealthy diets also lead to obesity.
How to lose weight in middle age?
1
Increase basal metabolic rate
Basic metabolic rate is related to age, gender, etc., but these are factors that we cannot control, only muscle mass is a variable we can control.
To increase muscle mass, strength training for large muscle groups in the body is indispensable, such as push-ups , pull-ups , etc.
These exercises help reduce age-related muscle loss and maintain and increase basal metabolic rate.
2
Intake sufficient protein
If you want to increase muscle mass, in addition to insisting on strength training, you cannot do without the help of protein, which can promote muscle growth and repair.
Because when people do strength training, there will be subtle damage in muscle fibers, and protein can repair this damage and make muscles stronger than before.
Adult men should ensure a daily intake of 65 grams of protein, and adult women should ensure a daily intake of 55 grams of protein.
3
Adequate intake of cellulose
The digestive tract of middle-aged and elderly people have reduced exercise capacity, and are prone to symptoms of constipation. To fundamentally treat the symptoms of constipation, it is necessary to ensure adequate intake of cellulose, fiber It can not only laxative, but also prevent hypertension, arteriosclerosis and diabetes.
In coarse grains , algae, vegetables and other foods, the content of cellulose is relatively rich, so middle-aged and elderly friends can usually eat more.
4
Adhere to proper exercise
Many people always use old age as an excuse to sit for long periods of time and do not want to move, but such sedentary activities will inevitably reduce your physical activity, thereby reducing calorie consumption, and weight loss will naturally fail.
Zhen Qiao reminds you that is best to ensure 3-5 times a week, at least 30 minutes of aerobic exercise , and at the same time with some strength exercises , and strive to improve the basal metabolic rate.
Even if you are too busy to exercise for the entire period, you can use fragmented time such as commuting to and from get off work to climb more stairs and take walks to increase the amount of exercise.
