As we enter middle age, it often means that we face more challenges, and getting fat is also a problem that most middle-aged people will face.
Why is it difficult for middle-aged people to stay in shape? The reasons are manifold:
First of all, as we age, hormone levels change, such as androgen declines, estrogen in the upper limbs, causing muscle to begin to lose and degenerate, and fat is more likely to accumulate.
Muscle is the body's energy-consuming tissue, and the decrease in muscle mass will lead to a decrease in the body's metabolism, and the calorie expenditure will no longer be as vigorous as when you were younger.
Even if your diet and lifestyle have not changed, the body is prone to the problem of excess calories, and the excess energy is more easily converted into fat accumulation in the body, and the volume of fat is 3 times that of weight-weight muscle, which means that the body will become fat, and the problem of middle-aged fat will also appear.
Secondly, middle-aged people exercise less. In modern society, middle-aged people have all aspects of life pressure, busy career, family responsibilities, resulting in them no longer have enough time for fitness and exercise as before, which will lead to a decline in activity metabolism, cardiopulmonary function deterioration, and the aging of physical functions will be accelerated. Most middle-aged people will gradually get used to being sedentary, resulting in a decrease in calorie consumption and easy weight gain.
Third, changes in eating habits. When you are young, even if you eat two more bowls of rice and one more packet of potato chips, you can consume it in time because of your strong metabolism, and it is not easy to eat low-grade fat.
Entering middle age, the body's digestion and functioning ability are not as good as before, and the calorie consumption is not as good as before. If you don't keep your mouth shut and usually like to eat snacks and drink milk tea, these foods are difficult to be consumed in time, and fat is easy to accumulate.
How can middle-aged people stay away from the trouble of fortune? There are a number of ways to start:
First of all, push yourself to move and increase your calorie consumption. Proper exercise can also strengthen the body, improve cardiopulmonary function, and effectively slow down the aging rate of the body. Arrange exercise at least 3 times a week, no less than 40 minutes each time, to improve obesity and inhibit further fat accumulation.
Secondly, regular resistance training, such as dumbbell and barbell equipment training, can prevent muscle loss and even increase muscle mass by starting with compound movements, so that your basal metabolism is worth improving and effectively creating a slimming physique.
Third, it is necessary to eat a healthy diet and stay away from all kinds of high-calorie, unhealthy processed foods to reduce the burden on the body and avoid the accumulation of fat.
We eat three meals on time, stay away from all kinds of unnecessary snacks and suppers, cook by ourselves, maintain a combination of three points of meat and seven points of vegetables, and eat eight points of fullness, which can effectively manage the body and stay away from the trouble of gaining weight.