Let's see what changes have taken place with age.
Three major changes
Change one, musculoskeletal system
With the increase of age, muscle mass decreases and metabolism plummets. The average muscle mass of adults decreases by 2-3% every 10 year, while that of the elderly may decrease by 10 year, and the bone mineral density may decrease by as much as 30% every 10 year. The most direct consequences of muscle loss and metabolic decline are increased fat and blood pressure, increased risk of diabetes and cardiovascular diseases, and greatly increased chances of falls and fractures.
Change 2: Cardiopulmonary function declines.
The decline of cardiopulmonary function leads to the decline of maximum heart rate and stroke output and arteriosclerosis, which directly leads to the decline of aerobic capacity.
3. Changes in the brain nervous system
Mainly visual and auditory degradation, vestibular system degradation, balance and coordination ability greatly reduced, action sensitivity and response ability decreased a lot.
In view of the above changes, this paper puts forward planning suggestions mainly from three aspects: eating, sleeping and practicing, but it is also strongly recommended to carry out corresponding evaluation and testing before training.
Three suggestions
First, dietary advice.
Old people have many years of hard-to-change eating habits, especially the traditional diet of rice and flour, and like to eat various supplements. Therefore, it is suggested that the elderly should first have a balanced diet, with less oil, low sugar and low salt, the staple food should be as thick as possible, the amount of red meat should be increased, the amount of seafood and eggs should be increased, and more fresh fruits and vegetables should be added. Based on China's dietary guidelines, the adjustment of diet structure is not only helpful to lose weight, but also more balanced nutrition and better health.
Second, training suggestions.
Increase resistance training, resistance training can reduce the abdominal fat of middle-aged and elderly people, increase or slow down the loss of bone mineral density, and resistance training can also effectively reduce the risk factors causing cardiovascular diseases, increase the sense of balance, enhance bone mineral density and reduce the risk of falling. In addition, regular aerobic endurance training can effectively reduce resting blood pressure, improve blood lipid and increase blood volume, plasma volume, red blood cell number and capillary density. Aerobic training+strength training can maximize physical exercise and reduce fat.
Third, rest suggestions.
Old people's training recovery is relatively slow, so it is necessary to ensure sleep, step by step, and take a thorough rest before the next training. Aerobic training and resistance training should be combined, and weight loss should not be rushed. Keeping a good mood as a guarantee, keeping a good attitude and getting twice the result with half the effort, walking, yoga, meditation and traveling are all good ways to keep a good mood.
All of the above, safety first, quality first, step by step, I hope all middle-aged and elderly people in the world can benefit from diet training and have a good body.
Technology is the primary productive force, and I am the carbohydrate in the morning.
Of course, you can't lose weight as hard as young people at the age of 50, but you should pay attention to natural weight loss, diet and proper fitness. After all, 50 years old has reached a certain age, and at this time, the physical function has dropped a lot. Therefore, we advocate a moderate way to lose weight, and they all say "boiled frogs in warm water"! Mild weight loss with health care function will not increase the physical load, but also help to improve the functional state of the human body, mobilize and promote endogenous motivation, which is beneficial to health.
Healthy weight loss is mainly arranged from three aspects.
The first is the balance of yin and yang in diet. Obesity is mainly due to excessive intake of protein, fat and cholesterol. It keeps piling up in people's bodies, forming a "garbage dump" and causing obesity. Therefore, we should pay attention to the intake of food types, ensure the nutritional balance of the body, and control the total amount. In the process of losing weight, we should give priority to fiber food and eat more coarse grains, vegetables, fruits and fish. And control high-fat, high-protein and high-calorie foods such as meat, eggs and shrimp to avoid overnutrition. Of course, reducing food is not equal to partial eclipse, or reducing the types of food in a cliff-like way, but to ensure the reduction of food needed for body nutrients in stages! Adhere to the concept of "light drinking, coarse eating and intensive training" to lose weight and keep fit.
Secondly, the balance of yin and yang in diet. Details determine success or failure. With a reasonable food choice, the next step is to pay attention to diet, through reasonable diet adjustment, to achieve metabolic balance and improve posture. It is necessary to limit normal eating outside three meals, put an end to snacks, and do not artificially accumulate body meat and not digest it in time. Losing weight is a step-by-step process, gradually reducing a small amount of food in stages and proceeding in multiple stages. It can be planned quarterly, half a year or one year, and gradually reach a reasonable and healthy state. In this way, we can find the balance of yin and yang in dynamic and healthy slimming, so as to develop good eating habits!
Furthermore, the balance of yin and yang in fitness exercise. Proper exercise can effectively promote body fluid circulation and metabolic balance. Generally, full-body exercise is advocated, and you can choose to walk. Of course, we can also consider other fitness equipment to help us lose weight and promote blood vessel activity and flow through long-term fitness exercise, so as to clean up pathological cells and activate healthy cells, and finally put the body in a healthy metabolic state of yin and yang, so as to get rid of the old and welcome the new and achieve the purpose of fitness and nourishing the heart.
Weight loss and health should coexist. As long as you pay attention to the ways and details and form good habits, your life will be better and more enjoyable!
If it affects your health, you still have to lose weight. It doesn't affect health, just let nature take its course.
Nowadays, there are many ways to lose weight. If you are tired of trying. I suggest you use a way that you don't take orally or do strenuous exercise. My wife lost 20 Jin in two months. Because I reached the ideal standard, I stopped losing weight after six months of consolidation and did not rebound. Please don't choose oral or massage, it will rebound. Losing weight is to change your physique, not to lose weight blindly!
A 50-year-old man should pay attention to his diet, because at a certain age, various functions of the body, such as the digestive system, decline a little, and various problems come out. Therefore, when you are 50 years old, you should avoid greasy food, eat as little fish as possible, eat as little eggs as possible, eat more light food, such as vegetables and fruits, drink more water, keep at least eight glasses of water every day, exercise more, and take a walk after meals. Promoting the absorption and peristalsis of one of our intestines and stomach is also very helpful for constipation of the elderly. It is of course necessary to eat more dietary fiber. Many people say that you should eat some skin care products at the age of 50, but I don't think it is necessary, because your body function is declining, and even the best skin care products can't be absorbed by yourself. Therefore, diet is still very important. If you regulate your stomach, you must eat breakfast, lunch and dinner. It's not good for the stomach, so it's important for people to eat food at the age of 50, and it's important to eat more light and fresh fruits. It's easy for a 50-year-old to lose weight only when his stomach is well conditioned.
I don't think people after 50 should lose weight. If there are no special diseases, don't lose weight. When people reach the age of 40\\50, they are already weak in qi and blood, so don't care too much about their health. For your health and longevity, it will help you to take a walk every day, do something you can, stay calm and stay in bed for too long. If you continue to lose weight at this age, it may bring benefits and affect your life! one
Obesity at the age of 50 must have high blood pressure and hyperlipidemia.
Crispy high dietary fiber biscuits are the only best choice. Because it is pure food. White kidney bean, quinoa, wheat, dietary fiber powder, broccoli extract, palm oil, coconut oil and other vegetable extracts. These foods contain natural enzymes? The ratio of high nutrition ensures that the body can decompose fat and supplement nutrition at the same time, and realize healthy and safe fat reduction and weight loss. It can also effectively regulate blood pressure during the process of eating crispy biscuits to lose weight.
Eat six points full, eat more vegetables ~ take a walk after dinner and enjoy the scenery! Have a good attitude ~ take a deep breath and fall asleep.