Don't throw the pot to your metabolism anymore! For so many years, have you always thought that gaining weight at a certain age is caused by the decline in metabolism? Always think this is the cause of the body? No, it's not, the metabolism of this pot says it doesn't remember it!
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On August 13, 2021 local time, the authoritative academic weekly magazine "Science" published a new study that subverted everyone's traditional cognition. Studies have shown that: the metabolic capacity of people is stable between 20 and 60 years old, and it really starts to decline after 60 years old. Even for pregnant women, the calories needed before and during pregnancy are the same.
research divides the human body's metabolism into four stages, first stage : around 1 year old, the body's metabolism reaches its peak during infancy, at this time the body's calorie consumption is 50% faster than ordinary people. The second stage : During adolescents between the ages of 1-20, the body's metabolism gradually declines at a rate of about 3% every year. By the age of 20, 's total energy expenditure dropped from 147.8±22.6% for 1 to 2 years old to 102.7±18.1% for 20 to 25 years old, and then stabilized at the adult level (20-60 years old). The third stage : From 20 to 60 years old, the human metabolism rate remains stable throughout adulthood . The fourth stage : After the age of 60, the person's metabolic rate will slowly decline again in old age, with an annual decline of 0.7%.
The co-author of the study, John Speakman, said that if you gain weight and waist circumference in your 30s and 40s, don't blame your body's metabolism. This may be because you eat too much and consume too little.
This means middle-aged blessing,It is not because of a decline in metabolism. But it is true that most people in life begin to gain weight when they reach a certain age, so what is the reason?
1. To bear the brunt of the sport is too few
The main labor force in the middle-aged family, the backbone of the company, too much energy, we have contributed too much to the company and family, no time to pay attention to us Body, health and exercise. Comparing the amount of exercise that people exercise at the age of 30 with the amount of exercise at the age of 20, it is simply a drop. As far as the energy consumed by physical activity is concerned, people after 30 years of age are nearly 20% lower than those of 20 years old. Studies have calculated that if a person's momentum in middle age is the same as when he was young, the total energy consumption rate will not drop. In other words, it is unlikely to be excessively blessed.
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In 2020, 37.2% of the number of people in my country who regularly take part in exercise will be 37.2%, but among the 37.2% of the population, more than half are 16-30 years old, and only those over 30 years old Accounted for 20%. This shows that middle-aged people are indeed the people with the lowest exercise rate.
2. The diet is greasy and unhealthy
With the improvement of living standards, the big fish and meat of meals have come into reality, and high-fat, high-calorie and high-sugar foods are flooding our tables. Eat more Eating less meat with vegetables seems to be just a slogan. It seems that people are compelled to say that they are compelled by middle age, and all kinds of social overeating, eating with customers and drinking with customers have become the main theme of life. In this way, our belly becomes bigger and we have no choice but to say: It is also innocent, and there is pain in our hearts!
3. Life and work pressure is too high
has mortgages, car loans, 7spanIt's not easy for this generation of middle-aged people! If a person stays in a stressful environment for a long time, it may cause endocrine disorders and gain weight.
Living and working in a high-pressure environment will inevitably lead to irregularities in our lives, resulting in a series of chain reactions, irregular diet, irregular rest, irregular work and rest schedules, all of which are the culprits leading to obesity.
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4. Staying up for a long time makes our body unable to see the reality
Nowadays, many people’s sleep time has been postponed until 11 o’clock. , Chasing dramas, playing games, watching vibrato, have all become people's daily "night snacks". There are still some people who have to stay up late due to busy work and social interaction, which has caused a series of health problems. Headache, fatigue, decreased immunity : Lack of sleep leads to insufficient rest of the brain cells, which leads to dizziness, lack of concentration, backaches, and endocrine disorders. Insomnia and depression increase the risk of cancer : Active staying up all night leads to insomnia, not waking up during the day, unable to fall asleep at night, and the biological clock is disrupted, which directly affects the mood of working and studying during the day, and thinking will change over time. Staying up late for a long time will also delay the rest of the stomach, and over time, it is easy to get stomach cancer. Obesity and skin damage: human adrenal cortex hormone and growth hormone are secreted only during night sleep. Frequent staying up late will cause endocrine disorders and cause endocrine disorders and obesity; it will also affect endocrine metabolism and cause skin water loss , It is easy to cause wrinkles, dull skin, aggravation of dark circles, etc. If children stay up too much, they will not grow taller.
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So can middle-aged obesity be avoided?
NO! Do the following:
Eat : Eat a good breakfast, pay attention to nutrition
Three meals a day are the most important source of energy. Eat nutritious combinations on time. Breakfast should not be too greasy. The breakfast should be light. Porridge, soy milk, fried dough sticks, milk, bread, steamed buns, buns, and eggs are all good choices. Rotate and match to eat. It is nutritious and healthy. It can effectively avoid nutrition. Illness, anemia, decreased resistance, gallstones, etc. Reasonably add calories, eat more fruits, vegetables and protein foods such as meat (white meat is not easy to gain weight, red meat is easy to gain weight), eggs, etc. to supplement physical exertion, and eat some dried fruit foods such as peanuts, almonds, cashews, and walnuts. Rich in protein, vitamin B , vitamin E , calcium and iron and other minerals, and the content of cholesterol is very low, it has a good effect on restoring physical fitness.
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sports : exercise is the key, don’t be lazy
If you want to be obese, you can’t exercise less. Sit less, stand more, walk more every day, take the elevator as little as possible, take the stairs more, and do aerobic exercise. If you are close to work in the city, try to travel by bicycle, jogging, and walking as little as possible. Do a lot of outdoor aerobic exercise, run more, play ball, swim and so on, so that you can move your muscles and bones and make your energy more vigorous.Appropriate physical exercise before going to bed at night, such as yoga, aerobics, etc. can promote the secretion of substances that inhibit excitement in the human brain and promote deep sleep. Those who have the conditions can also make an exercise plan according to their own time, maintain long-term regular exercise, and also improve their self-discipline and be a strict self-discipline.
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sleep : sleep on time, sleep well
get rid of the habit of indulging in the Internet, most of them are boring people , Indulging in the time unknowingly is already late at night, and when you are ready to rest, it is already late at night. Therefore, we must discard the bad habit of indulging in mobile phones. Try not to drink coffee or strong tea at night to keep yourself excited, you can drink some milk to help sleep. Quit the habit of supper, or advance the supper time, try not to eat after 10 o'clock, let the stomach rest early, and have enough rest time to avoid stomach cancer.
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Develop the good habit of going to bed early and getting up early, let your life become regular, ensure the quality of sleep, promote metabolism, keep your body active, bid farewell to middle-aged gains, and make yourself younger!
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