We often say that "time flies", it seems that in the blink of an eye, people will reach middle age. Due to a variety of reasons, people are prone to gain weight after entering middle age, which brings great harm to the body, so how should middle-aged people lose weight?
The dangers of obesity in middle-aged people
1, induce diabetes
The hypertrophic fat cells of abdominal obesity can evade the inhibition of insulin's decomposition and increase fat mobilization, which in turn can enhance insulin resistance.
2. High blood pressure
People with abdominal obesity have an increased concentration of insulin in the blood, and insulin blood has an effect on blood pressure. Obese people have high levels of catecholamines in the urine, which is also a substance that increases blood pressure.
3. Fatty liver
Due to a long-term high-carbohydrate, high-fat diet and the presence of hyperinsulinemia, the rate at which the liver synthesizes triglycerides greatly exceeds its ability to transport them out of the liver, resulting in fatty liver.
4. Intestinal tract cancer
Obese people often have an uncontrolled diet, excessive intake of animal fat and cholesterol, and reduced exercise, increasing the burden on the digestive tract, hindering normal digestion, and fat metabolites will eventually be converted into carcinogens.
Middle-aged people are very harmful, so how should they lose weight?
1. The mode of exercise changes from vigorous to gentle
Basal metabolic rate is related to age, and it is also related to exercise. People with good exercise habits will maintain a relatively high basal metabolic rate. But when people reach a certain age, they must start to change and find soft exercise methods suitable for middle-aged and elderly people, such as jogging, brisk walking, swimming, tai chi, fitness, etc. Some exercises, such as tai chi, can reduce fat while regulating the flow of qi and blood throughout the body, maintaining the body's balance function and flexibility, and achieving the purpose of health preservation.
2. Control the heat supply
Middle-aged and elderly people should moderately reduce the amount of staple food according to their obesity status, and focus on nutritious and low-calorie foods. Sweets, fatty meats, and oily dried fruits should be eaten sparingly, and it is best not to eat them. But don't overdo dieting, eat every meal, and eat eight minutes full every time, otherwise it will affect your health and the gains outweigh the losses.
3. Adequate intake of fiber
In order to fundamentally treat the symptoms of constipation, it is necessary to ensure adequate intake of fiber, which can not only relieve laxative, but also prevent hypertension, arteriosclerosis and diabetes. In whole grains, algae, vegetables and other foods, the content of fiber is relatively rich, so middle-aged and elderly friends can eat more at ordinary times.
4. Massage for weight loss
After waking up every morning, slowly rub the lung meridian on the inside of the arm back and forth 50 times, and then rub the stomach meridian and spleen meridian on the thighs 0 times each, which can effectively promote the digestion and absorption function of the gastrointestinal tract, and can promote bowel movement, and timely discharge of toxins and wastes in the body.
5. Pay attention to the details of life
Don't sit down immediately after eating, keep it upright to avoid stomach sagging, and go out for a walk half an hour later to burn calories. Usually walk to insist on chest and abdomen, sit also try to close the abdomen, usually can walk the stairs when not take the elevator, can walk without taking the car, can stand when not sit down, can sit when not lying down, although troublesome, but in the long run, can eliminate abdominal fat, and form a toned posture and upright posture. If you want to maintain a slender figure, you need to pay attention to the details of daily life.