What should middle-aged men do with obesity? In middle age, all metabolic work of the body will start to slow down, and a little carelessness will lead to obesity, especially for middle-aged men. Let's learn about what middle-aged men should do if they are obese.

What should middle-aged men do with obesity? 1 1, diet structure adjustment.

The causes of obesity in middle-aged people have a lot to do with the unreasonable diet structure, especially the intake of too many calories and fat can not be ignored. Therefore, middle-aged people, whether trying to control their weight or lose weight, must adjust their diet structure. Eating more fresh fruits and vegetables and high-fiber foods instead of high-calorie and high-fat foods will not only help you lose weight, but also be good for your health.

2. Exercise precautions

As a safe way to lose weight, the effect of exercise on middle-aged people can not be ignored. Sports suitable for middle-aged people mainly include walking, jogging, cycling, swimming, mountain climbing and other aerobic sports. If possible, we should also play Tai Ji Chuan, table tennis and badminton. Due to physical and other factors, middle-aged people should pay attention to the frequency and time of exercise and adopt the principle of gradual progress.

3, usually recommend diet therapy

1, Lycium barbarum diet to eliminate edema and lose weight

Breakfast: 1 bowl of barley porridge, 1 cucumber, 30 grams of medlar soaked in water.

Chinese food: 1 day lily, 1/2 bowls of rice.

Dinner: vegetable soup 1 serving, rice 1 small bowl, medlar soaked in water 30g.

2. protein

Protein is an essential component of human body and the material basis of all life activities. However, in the process of ingesting protein, attention should be paid to the protein of animals and plants, and the amount should be controlled at1.2 ~1.5g per kilogram of body weight.

Animal protein: low-fat dairy products, eggs, lean meat, deep-sea fish, etc.

Plant protein: beans, cereals, nuts, etc.

What should middle-aged men do with obesity? 2. Four major causes of obesity in middle-aged men.

1, sedentary

Australian experts have found that men's sedentary time is closely related to overweight and obesity, which is much higher than that of women. The longer men sit in the office, the more likely they are to be overweight. Office work has become a factor leading to obesity.

2, often drink beer

Many men like beer, and its status is only higher than soup when eating. A bottle of beer has about 228 calories, so many calories will rush to the middle of the body without hesitation. In addition, men with beer bellies are also at high risk of diabetes, hypertension and colorectal cancer.

3. Mental stress.

According to Newsweek, more and more studies show that mental stress can lead to a series of diseases that threaten health, but mental stress will first turn people into big bellies. Fat cells in the abdomen are particularly sensitive to adrenal hormones. If there is a strong secretion of adrenal hormones in the body, even if other parts of the body are thin, there will still be a big belly without hesitation.

4, lack of sleep

If you lack sleep, you will lower the level of leptin (a protein that regulates body fat) and increase the level of hunger hormone, which will increase your hunger and make you have to eat. 65% of calories will be consumed when our body is resting. It is best to sleep for 7-8 hours every day. If you can sleep at the same time every night and wake up at a similar time in the morning, you can minimize the interference with hormone levels.

6 tips to lose weight easily.

1. Bend your knees and lift your legs.

Sit on the floor, with your hips as the fulcrum, your arms on the ground, your legs bent and lifted, and then put them back. Obese men can effectively contract the lower abdomen in this way.

2. Abdominal massage before going to bed 100 times

The most effective way to eliminate the stomach is abdominal massage. After taking a bath every night, you should use your palm to start from above the navel and below the sternum and push from top to bottom. It is best to massage with a little force, and then massage clockwise and counterclockwise around the navel 100 times. After a week, you will find that your abdomen is flat and you know more. If you want to add more effects, it is best to use it with a special slimming cream for waist and abdomen. Plant slimming and firming ingredients, promoting skin cell metabolism, effectively improving waist and abdomen relaxation and firming.

Step 3 push-ups

Put your hands on your stomach, do push-ups, keep your body naturally straight from head to toe, lift your right foot off the ground, bend your knees to your chest, pause for a few seconds after reaching the upper limit, and then return to your original position. Do the same action with the left foot, and do 10 times with the left and right feet respectively.

4, pulse, magical thin waist acupuncture points

The vein is located at the thinnest part of the waist, that is, on both sides, at the same level as the navel. This point is the most effective big point to lose weight. Daily massage can help reduce waist fat, at the same time, it can effectively improve abdominal distension, constipation and other problems, so that the lower abdomen becomes flat. Lying in bed every morning and evening, flapping when relaxing sideways, 200 times on each side, the effect of slimming waist is obvious. If you have constipation, slapping for two days will be effective.

Step 5 drink plenty of water

Drinking a large glass of water before and after meals is an effective and quick way to lose weight. Water not only has no calories, but also can increase people's satiety and accelerate metabolism. Drinking a cup before meals will make you eat less and quickly eliminate the pain of hunger.

6. Learn to count calories

If you want to lose weight, you must learn to calculate calories and strictly control the calories you take in, so that you will never gain weight again. Learn to calculate the calories of your diet, gradually develop healthy eating habits, and always know what you should eat and what you shouldn't eat in your mind, which is very effective for losing weight.