How do middle-aged and elderly people lose weight quickly? Obesity has a certain impact on people's health, especially the elderly, so many elderly people want to lose weight. There are many ways to lose weight. Let's share how middle-aged and elderly people can lose weight quickly. Let's have a look.
How do middle-aged and elderly people lose weight quickly? 1 First, reduce the heat.
For obese middle-aged women, if women consume too many calories for a long time, it will promote the burning of body fat stored in the body, thus achieving the purpose of detoxification and weight loss. We should adopt a low-calorie diet, that is, a "three low" diet with low fat, low cholesterol and low sugar, in order to achieve a negative balance of calories in the body to lose weight. In daily life, the intake of dietary fat should not exceed 60g.
Second, control protein intake.
Middle-aged and elderly people should not only control their diet, but also ensure adequate intake of protein. This is because the anabolism in middle-aged and elderly people is gradually decreasing, while the ability of catabolism in the body is increasing, so the digestion and utilization rate of protein in food will naturally decrease, so more protein is needed to supplement the consumption of tissue protein.
Third, ensure adequate vitamins.
Obesity in middle-aged and elderly people is due to the decrease of intestinal wall muscle tension, gastrointestinal peristalsis and digestive ability, which is easy to cause constipation. Therefore, it is necessary to take enough vitamins and cellulose to relieve constipation symptoms.
When women enter the middle-aged and elderly people, their body shape and weight will change greatly, and the obesity of middle-aged and elderly people is slowly formed in this process. With the passage of time, the normal metabolism of fat and toxin free radicals in the body will accumulate more and more, and the function of body organs will also be damaged. When the detoxification channel of the body is blocked, the garbage and toxins in the body cannot be excreted normally. Over time, a large number of toxins in the body will make the whole body look particularly bloated.
How do middle-aged and elderly people lose weight quickly? How should middle-aged and elderly people lose weight healthily?
Stick to exercise
Exercise can help to consume the body's fat and sugar, so that excess fat is consumed, which plays a role in losing weight. For example, walking, playing Tai Ji Chuan, dancing for the aged, and doing housework as much as you can.
Control heat
Middle-aged and elderly people should moderately reduce the amount of staple food according to their obesity, and eat less candy, snacks, sweets, cold drinks, greasy dried fruits and oilseeds.
Iodine intake should be sufficient.
Iodine is an indispensable substance for human body. Iodine deficiency will lead to hypothyroidism, slow metabolism, slow down or even stop fat decomposition, which will not only not lose weight, but also gain weight.
Therefore, during the middle-aged and elderly people's weight loss, we must ensure adequate iodine intake. Only in this way can we ensure the normal metabolic rate and prevent the occurrence of myxedema. Middle-aged and elderly people can usually eat more iodine-containing foods, such as kelp and seafood.
Ensure adequate intake of cellulose.
Middle-aged and elderly people's digestive tract exercise ability is reduced, and constipation symptoms are prone to occur. If you want to treat constipation symptoms fundamentally, you must ensure that you take enough cellulose. Cellulose can not only relieve constipation, but also prevent hypertension, arteriosclerosis and diabetes.
In coarse grains, algae, vegetables and other foods, the content of cellulose is relatively rich, and middle-aged and elderly friends can usually eat more.
Eat more meals a day, but eat less every time.
Because the liver glycogen of the elderly will decrease with the increase of age, and the various metabolic reactions of the body will become slower and slower, the elderly can never tolerate hunger and are prone to overeating. Therefore, multiple meals can be arranged, which can effectively prevent obesity.
Obesity in middle-aged and elderly people has the following hazards to the body.
Biliary tract diseases
The incidence of cholecystitis and cholelithiasis in obese patients increases with the increase of obesity degree and age, which is related to the increase of endogenous cholesterol synthesis in liver and other tissues of obese patients.
The ratio of bile salt plus lecithin to cholesterol in normal bile is 1 1: 1. If the proportion of cholesterol increases, cholesterol will precipitate out and easily melt into gallstones. Cholelithiasis has a direct stimulating effect on gallbladder mucosa, which is easy to cause secondary bacterial infection and form cholecystitis.
fatty liver
Obesity can lead to fatty degeneration of the liver, leading to liver enlargement. Obese patients with long-term high carbohydrate, high fat diet and hyperinsulinemia make the rate of synthesizing triglycerides in the liver greatly exceed the ability to transport them out of the liver, or make the transport of very low density lipoprotein in triglycerides appear obstacles, leading to the accumulation of triglycerides in the liver and fatty liver.
diabetes
Obesity is closely related to diabetes. A survey of more than 30,000 people in 14 provinces and cities shows that the incidence of diabetes in normal people is 0.26%, while that in overweight people is 2.82%, which is more than 0/0 times of the former.
Obese people eat more than the body needs, and overeating stimulates the islet to secrete too much insulin, leading to hyperinsulinemia. Because obese people's cells are not sensitive to insulin, it will further promote insulin secretion, increase islet load, and make islet cells proliferate and hypertrophy, which may lead to islet failure and diabetes in the long run.
In addition, obesity is often accompanied by hyperlipidemia, which often leads to hypermetabolism of fat, increases free fatty acids, aggravates disorder of glucose metabolism, and is more likely to induce diabetes.
Sports diet
Go in the opposite direction
The structure and habits of the human body are to move forward. If you go backwards, you will naturally consume more energy and physical strength. Of course, it can also accelerate the burning of fat in your body and let you control the amount of fat. Many people say that taking a step back is more effective than taking a hundred steps forward.
swim
Swimming in summer is the best way to lose weight. It can dissipate heat and lose weight. The most important thing is that it can make you lose weight evenly, and there will be no muscles you hate or fat here, but it is flat and has great resistance in the water. Try running in the water, it must be much thinner than you on the shore.
Take the stairs.
When walking in the park, there will be stairs. Usually when going upstairs and downstairs, when going to work, it is best to use the stairs to lose weight. Don't take the elevator. Climbing stairs can help you burn a lot of fat, especially on your hips and thighs.
rope skipping
This is very simple, only one rope is needed, and the cost is relatively low. You can do it at home or elsewhere. Don't be too hasty. According to your personal situation, just start exercising for a few minutes and gradually strengthen it.
Five moves before going to bed help you burn fat quickly.
First, lift your legs against the wall.
It is best to lean your legs straight against the wall at 90 degrees to your body. If you are numb, you can put them down, or you will cramp if you keep numb. This trick is an effective way to deal with edema and varicose veins after standing for a long time during the day.
Second, the waist movement
Action essentials: When the upper body and head rotate to the left, the front chest should be as close to the legs as possible.
1. Sit on the bed, straighten your legs forward, support your arms behind your hips in parallel, shake your legs to relax, bend your left leg on your right leg, lift your left arm on your left knee, and turn around and look forward. After the retraction action, the right side repeats.
2. Sit cross-legged on the bed, with the front of the left arm and the back of the right arm spread out. At the same time, the left arm is placed behind the waist from the left side, and the right arm embraces the left knee. After the retraction action, the right side repeats.
Third, the scissors foot movement.
Face up, lie on the bed, put your hands on your sides, palms down, and spread your feet as straight as possible and then close together. When you are together, your feet should be crossed and the muscles inside your thighs should be squeezed. Doing it 30-50 times back and forth will be very tiring and the effect will be good.
This move can eliminate the inner fat that is difficult to lose weight in the thigh, and the inner muscles that do not exercise regularly will be stronger. The sooner you open and close your legs, the better, but you must do what you can. You can speed up the speed and times slowly to avoid leg and waist injuries.
Fourth, plastic ass
When lying flat, increase the bending of your feet, open them shoulder-width, and slowly lift your hips up and keep them clamped. It's best to keep your hips up for about 5 seconds, then slowly put your hips down, return to the original action and repeat.
This trick is actually to clamp the ass, and the meat of the ass will be concentrated in the middle, which will not only become smaller, but also become more beautiful.
Verb (abbreviation for verb) leg lifting exercise
Action essentials: Try to keep your legs close to your body when lifting your legs.
1. Sit cross-legged on the bed, slowly lift your left leg to the highest point with both hands, then fall back to your right leg, and the right leg repeats.
2. Sit cross-legged, with your arms bent outward, your middle fingers facing each other, your body slowly bending forward, your chin as close as possible to your hands, and then get up and sit up straight.