1, avoid high-intensity exercise
The way young people lose weight may not be suitable for middle-aged and elderly people. Especially the method of high-intensity exercise to promote body fat consumption is not suitable for middle-aged and elderly people. If the middle-aged and elderly people want to exercise to lose weight, they should also choose low-intensity and long-term exercise, otherwise it will easily cause the burden of cardiovascular and cerebrovascular diseases in the middle-aged and elderly people, but it will bring health threats.
2. Reduce fat intake
If middle-aged and elderly people lose weight, they should pay attention to reducing fat intake. Excessive fat intake will not only lead to obesity in middle-aged and elderly people, but also easily lead to cardiovascular diseases. It is best to use vegetable fat instead of animal fat.
Step 3 reduce calorie intake
If middle-aged and elderly people lose weight, they should pay attention to reducing calorie intake. Middle-aged and elderly people's body tissue function decreases with age. If they consume a lot of calories and can't consume them in time, it's easy to make them fatter and fatter.
Step 4 reduce cholesterol intake
If middle-aged and elderly people lose weight, they should pay attention to reducing cholesterol intake. If the middle-aged and elderly people consume too much cholesterol, it will easily lead to arteriosclerosis and blood vessel blockage, which will lead to a variety of cardiovascular diseases.
5. Reduce salt intake.
If middle-aged and elderly people lose weight, they should pay attention to reducing salt intake. Salt contains more sodium, which is easy to make middle-aged and elderly people suffer from hypertension. Moreover, a light diet also helps to reduce the intake of too much fat and calories and help to lose weight.
6. Eat enough cellulose.
If middle-aged and elderly people lose weight, they should pay attention to supplementing cellulose for the body. Cellulose can help promote intestinal peristalsis and increase the body's calorie consumption. In addition, cellulose can also help prevent and treat constipation, hypertension, diabetes, etc., which are easy to occur in middle-aged and elderly people.
7. Eat enough iodine.
If middle-aged and elderly people lose weight, they should pay attention to supplementing iodine to their bodies. Without iodine, people's thyroid function will decline, metabolism will decline, and the speed of fat decomposition will also decline, making people fatter and fatter. If middle-aged and elderly people lose weight, ensuring iodine intake is helpful to the normal metabolism of the body. Common iodine-containing foods are kelp and seafood.
8. Take protein and vitamins.
If middle-aged and elderly people lose weight, they should pay attention to supplement their bodies with adequate protein and vitamins. It is easy for middle-aged and elderly people to have a problem, that is, their ability to digest protein and absorb vitamins will decrease. Lack of protein and vitamins can easily accelerate the aging of middle-aged and elderly people.
9. Get enough calcium.
If middle-aged and elderly people lose weight, they should pay attention to supplementing calcium to their bodies. Calcium deficiency in middle-aged and elderly people can easily lead to bone embrittlement. If you want to lose weight through exercise, it is easy to cause fractures and other dangers in middle-aged and elderly people due to calcium deficiency. Calcium supplementation can promote middle-aged and elderly people to lose weight from another aspect.
10, the fruit and vegetable skin slimming effect is good.
(1) Banana peel decomposes fat.
We know that eating bananas can detoxify and relieve constipation, but few people know that banana peel actually has the effect of slimming. Banana peel is rich in serum hormones and renal gland hormones, which can inhibit starch absorption, scrape off the inner layer of banana peel, and make the remaining banana peel and pulp into juice to drink, which can effectively decompose fat and promote metabolism.
(2) Orange peel promotes metabolism.
There is a chemical component in orange peel called Xinlefen, which can effectively promote metabolism. Slicing orange peel with chocolate sauce can also play a role in losing weight.
(3) Pineapple peel helps digestion.
Pineapple peel contains bromelain, which can help promote meat digestion. After the pineapple peel is cleaned, add water to boil, dilute and drink. It is a good slimming drink for people who often eat greasy food and have fat waist and abdomen.