For women over 40 years old, the weight of 130 kg should be regarded as a warning line. Once crossing the warning line, it is easy to cause a series of health problems. Common cardiovascular and cerebrovascular diseases such as hypertension, diabetes, fatty liver, hyperlipidemia, etc. are all related to obesity, and the most intuitive manifestation is thick waist circumference.
For women over 40 years old, obesity should be an unavoidable problem. Because the process of getting fat is silent, when you realize that you have gained weight, you have generally entered the stage of losing weight.
Many women are puzzled about getting fat. They don't eat much and exercise a lot. How can they get fat? After one year, many people have gained more than 5 kg. In fact, this is what we often say: middle-aged obesity is at work.
As said at the beginning of the article, this is because our body's metabolism begins to slow down. Even if we keep the same diet and exercise, the body will still be unable to consume the calories because of the slow metabolism, and the excess calories will be converted into fat and stored in fat cells. Over time, fat cells get bigger and bigger, and eventually we will get fat.
If your weight has exceeded 130 kg, please pay attention! When we are 40 years old and weigh more than 130 kg, it is not just a matter of losing weight, we also need to fight against the slow metabolism of the body. To put it simply, we need to solve the problem of weight gain caused by aging from two aspects.
First of all, keep fit.
After entering middle age, our greatest wish is to keep fit and not get fat, but the reality is that it is difficult or impossible to start. In fact, to keep fit, you only need to master the following eight-character motto, "Eat less and move less, eat more and move more". How to understand it? In other words, if we eat less recently, we can be lazy and exercise less, but if we eat more recently, we need to exercise more.
To put it bluntly, it is to maintain the balance of the body. Keeping a balance between eating and consuming is naturally not easy to gain weight. For the problem of slow metabolism when you get old, you can completely fight it from diet and exercise. Pay attention to both quantity control and quality control in diet. The same is true of exercise, not only exercise, but also exercise.
1, diet: light diet, less oil, less salt and low fat, eat more vegetables and drink more water, and moderate fruit. In addition, high-quality protein foods, such as lean meat, fish and shrimp, also need to be supplemented frequently. The amount of food also needs to be controlled. Lunch is 7-80% full, and dinner is mainly vegetarian.
2. Exercise: When you get older, you will naturally have less exercise, so you can choose some exercises that are easy to exercise for a long time. It is a very good choice to walk 65,438+00,000 steps every day. Aerobic exercise can not only consume fat, but also has low exercise intensity and can last for a long time.
Second, lose weight correctly
If keeping in shape is a lifetime thing, then losing weight is just an episode in life. But after losing weight successfully, the process of losing weight is of great significance for keeping fit. Correct weight loss can help you develop good living habits, which will affect your health and life for the rest of your life. The wrong way to lose weight not only brings troubles, but also enters the strange circle of weight loss rebound.
Losing weight is to correct the problem of obesity in the past, so only by finding the problem can it be completely solved. The same is true of obesity caused by old age and slow metabolism, and we can solve this situation in detail.
1, fat reduction: Being fat is because too much fat is stored in fat cells, so losing weight means losing fat from fat cells. There is only one way for the body to metabolize the fat in fat cells through metabolism.
2, calories: the body will only actively metabolize fat when there is insufficient calories, so only through a low-calorie diet can the body decompose fat to supplement the body's energy, thus achieving the goal of losing weight correctly.
3. Nutrition: Only a low-calorie diet can reach the calorie gap, and the body needs motivation to decompose fat, which requires a balanced body nutrition, which is why dieting can't lose weight. Hungry body has no strength to lose weight!
4. Muscle gain: With the increase of age, women's muscle mass will continue to decrease, leading to slower metabolism, which is the main cause of obesity. Therefore, during weight loss, in addition to reducing calorie intake, it is also necessary to supplement nutrition and increase muscle, so that after slimming down, it can not only improve metabolism, but also avoid rebound.
5, exercise: consistent with keeping in shape, it is best to develop the habit of walking fast every day during weight loss, so that after losing weight successfully, you can maintain this habit for a long time.
After losing weight successfully, we will enter the fitness mode, so it is correct for us to advocate that prevention is better than treatment, but if we gain weight, we don't need to worry too much. We can also correct it by losing weight. The perfect figure is not only beautiful but also healthy!