It is said that money is hard to buy old and thin, which shows that many elderly people are troubled by obesity, and many middle-aged and elderly people are looking for ways to lose weight that suit them! Do you know what aspects middle-aged and elderly people should start from to lose weight? What methods do middle-aged and elderly people lose weight? How can middle-aged and elderly people lose weight and be healthier? Let's have a look!

Methods of losing weight for the elderly

1. Understand gender differences. Men and women with similar height and weight eat the same amount of food and receive the same training intensity. Men always lose more weight faster. Because men have more muscle tissue per pound, they need to burn more fat. Therefore, if women want to achieve the effect of men's weight loss, they must exercise more than they think.

2. Make a reasonable weight loss plan. Eat low-fat food to reduce waist and abdomen fat. Nutrition experts recommend recipes with low saturated fat content and mainly fresh vegetables, fruits and starch (such as brown rice, whole wheat bread and pasta). At the same time, you can also drink some slimming tea every day, such as Sanye slimming tea, which is more suitable for middle-aged and elderly people.

Matters needing attention for the elderly to lose weight

First, the weight of the elderly is not necessarily required to reach the standard weight, generally not more than 20%, and can not be hard to lose weight.

Two, the elderly diet should consider the supply of protein. The daily diet should include milk, eggs, bean products, seafood and other nutritious foods.

Third, moderate exercise is good for all organs of the body and helps to lose weight. For example, doing some housework, walking, proper sports activities and so on. However, strenuous exercise should be avoided to avoid accidents.

Fourth, most elderly people suffer from constipation, so it is very important to choose foods with more dietary fiber. Only when the stool is unobstructed can the toxins in the body be cleaned up and the disease be reduced.

Fifth, the elderly should be optimistic and enjoy a happy, harmonious and warm family. If the old people are often troubled by the contradiction between their children and their families, which affects their life mood, it will inevitably affect their health.

In short, the elderly should lose weight on the premise of health. Mainly a proper diet and good physical exercise, some experts have said that exercise is the most reliable and effective way to lose weight.

Top2: How should middle-aged and elderly people lose weight and fat (2)

Principles of losing weight for middle-aged and elderly people

(This article is from Teacher Tu's website, please visit for details. )

As the saying goes, money is hard to buy, and old people are thin. Some experts point out that slim old people are healthier than stout old people. However, some elderly people take some extreme measures in the pursuit of slim figure. Roger, director of the Third Department of the Sixth People's Hospital, said that it is scientific for the elderly to lose weight.

This kind of high-intensity exercise is not suitable for every middle-aged and elderly person. "Roger believes that middle-aged and elderly people have a good sense of sports, but there are many kinds of sports. Generally, middle-aged and elderly people are more suitable for low-intensity and long-term sports, such as jogging, walking and simple fitness equipment. These exercises will not increase the burden of cardiovascular and cerebrovascular diseases, but also help to lose weight.

The principle of losing weight for middle-aged and elderly people.

After all, the obesity of middle-aged and elderly people is different from that of young people. Once people are old, if they are too obese, they will easily suffer from various diseases, especially the elderly, which will easily lead to various cardiovascular and cerebrovascular diseases. What should middle-aged and elderly people pay attention to when losing weight? Now let's take a look at the principle of losing weight for middle-aged and elderly people summarized by Mr. Tu Bianxiao, hoping to help you lose weight healthily.

(This article is from Teacher Tu's website, please visit for details. )

1, iodine intake should be sufficient.

Iodine is an indispensable mineral for human body. When iodine deficiency occurs, people will have symptoms of hypothyroidism, and their metabolism will be reduced, so the decomposition rate of fat will slow down or even stop. In this way, instead of losing weight, they will continue to 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.

2. 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.

3, calcium intake should be sufficient.

With the increase of people's age, the calcium in the body will gradually decrease. Once a person is over forty years old, once he is short of calcium, his bones will become soft and brittle, and even a small collision may cause danger. Therefore, calcium supplementation is a problem faced by many middle-aged and elderly people. Eat more foods rich in calcium, such as bone soup, and take calcium tablets or active calcium orally if necessary.

4, protein and vitamin intake should be sufficient.

When people reach middle age, their catabolic ability will be strengthened, but the digestion and utilization rate of protein will decrease. Therefore, middle-aged and elderly people must ensure adequate intake of protein to meet their daily needs, and eat more protein-rich foods such as lean meat, bean products, milk and eggs. However, because the absorption function of middle-aged and elderly people is reduced, vitamins in food can often not be fully utilized, which easily leads to vitamin deficiency in the body. However, vitamins play an important role in delaying aging. Therefore, middle-aged and elderly people should eat more fruits and vegetables at ordinary times and take some vitamin tablets when necessary.

Top3: How should middle-aged and elderly people lose weight and fat (3)

5. Reduce fat intake

Fat intake will aggravate the obesity symptoms of middle-aged and elderly people and easily lead to cardiovascular diseases. Therefore, middle-aged and elderly people should eat less foods with high fat content during weight loss, and it is best to replace animal fat with vegetable fat.

6. Reduce salt intake.

The sodium content in salt is relatively high. Many middle-aged and elderly people are prone to high blood pressure, often because they take too much salt in their diet. Generally speaking, the daily salt intake of middle-aged and elderly people should be below 5 grams. Patients with hypertension and coronary heart disease should be controlled below 3 grams. Therefore, for the sake of health, the diet of middle-aged and elderly people should be as light as possible.

7. Reduce calorie intake

With the growth of age, the tissues of human body will shrink to varying degrees, and the metabolic rate of human body will also decrease. Because the calorie intake of middle-aged and elderly people is much lower than that of young people, the food intake in this period is far less than that of young people, otherwise it will definitely lead to excess calories, not only failing to lose weight, but also continuing to gain weight. Usually, you must eat less high-calorie foods such as fat and sugar.

8. Reduce cholesterol intake

Excessive intake of cholesterol can easily lead to hardening and blockage of blood vessels, leading to a variety of cardiovascular diseases. The content of cholesterol in egg yolk, animal viscera, animal fat and other foods is relatively high. Therefore, middle-aged and elderly people should pay more attention to their diet and avoid eating too much of these foods.

Middle-aged and elderly people are a special group to lose weight. Their age is increasing, their physical activities are decreasing, and the burden on their families and society is heavy. In addition, their physical function is also declining. Therefore, middle-aged and elderly people must pay attention to their health and never choose extreme weight loss methods, otherwise it doesn't matter if they fail to lose weight. The key is that it is easy to hurt their health and cause irreparable mistakes. If there are middle-aged and elderly people in your family who need to lose weight, please make sure they follow the principle of losing weight.

Top4: How should middle-aged and elderly people lose weight and fat (4)

How do middle-aged and elderly people lose weight healthily?

Middle-aged and elderly people are prone to obesity, mainly because of slow metabolism and poor self-regulation ability. So how should middle-aged and elderly people lose weight? Let's take a look at some ways for middle-aged and elderly people to lose weight.

Middle-aged and elderly people should follow the following principles in diet to lose weight.

Middle-aged and elderly people should control their salt intake to lose weight.

Excessive salt intake can easily lead to hypertension, stroke and cardiovascular diseases in middle-aged and elderly people, so try to eat less salt. It is generally believed that the daily salt intake of middle-aged and elderly people should be within 5 grams; Patients with hypertension and coronary heart disease should be controlled below 3 grams.

Middle-aged and elderly people should reduce calories and eat more eggs, vegetables and fruits.

With the increase of age, the body tissue shrinks and the metabolic rate decreases, so the middle-aged and elderly people consume much less calories than young people. If you keep eating when you are young, it will inevitably lead to excessive calories. Not only can you not lose weight, but you will gain weight one after another. Eat less high-calorie foods such as fat and sugar.

Middle-aged and elderly people should ensure enough protein and vitamins to lose weight.

The disintegration and metabolism of middle-aged and elderly people are strengthened, and the digestive utilization rate of protein is decreased, so it is necessary to supplement enough high-quality protein to meet the needs of the body. You should eat more lean meat, bean products, milk, eggs and other foods rich in protein. At the same time, due to the reduction of digestion and absorption function of the elderly, vitamins in food can not be fully utilized, and vitamin deficiency is prone to occur. Vitamins play an important role in delaying aging, so the elderly should eat more foods containing multivitamins, such as fruits, beans, fish and vegetables.

Old women can lose weight by eating jasmine.

Studies have shown that elderly women often eat jasmine, chrysanthemum or tofu, which can not only prevent osteoporosis in elderly women, but also reduce weight and keep fit.

The composition and special fragrance of jasmine have many regulating effects on human endocrine system. Such as jasmine bean curd. Take 15g dried jasmine (jasmine is better), wash it and cook it with 100g tofu. Boil tofu first, add jasmine and leaves after the water boils, and then cook without seasoning. Take 1-2 times a day, which has the effects of aromatic dampness, greasy and weight loss. Jasmine fragrance can transform oil, tofu can regulate the endocrine of elderly women, and it has the effect of losing weight and bodybuilding for elderly women. Tofu is rich in calcium, and it can also prevent and treat osteoporosis caused by calcium deficiency in elderly women.

Jasmine and tofu are rich in phenylalanine. Studies have shown that 2 grams of phenylalanine per day can effectively prevent and treat hypertension and stroke caused by hypertension.

Chrysanthemum is also a good cosmetic material in China traditional medicine. When in use, it can be made into chrysanthemum paste. Wash chrysanthemums; Pulverizing Rhizoma Dioscoreae into powder, and concocting into paste with clear water; Roll chrysanthemum into paste and sizing; Heat peanut oil in an oil pan, add mushy chrysanthemum and fry until cooked. This prescription also has the effect of prolonging life.

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Weight loss and fitness methods for middle-aged and elderly people

In recent years, the obvious increase of chronic diseases is closely related to the change of living environment and the increase of bad living habits, among which sedentary and lack of exercise are very important factors. According to a survey, only 43% citizens often take part in physical exercise, and most of them are elderly people.

Lack of exercise makes the excessive energy consumed by the human body unable to be consumed in time, which leads to fat accumulation and obesity, which makes the human body's metabolism disorder and leads to the increase of blood pressure, blood lipid and blood sugar. At the same time, due to lack of exercise, blood circulation will slow down and cardiopulmonary function will decline, creating conditions for the occurrence of cardiovascular and cerebrovascular diseases such as coronary heart disease and stroke.

Not only that, sedentary and less exercise will also lead to muscle soreness and stiffness, which will lead to premature degeneration of the neck and lumbar vertebrae, leading to premature occurrence of senile diseases such as cervical spondylosis and lumbar disc herniation.

Exercise should be gradual and persistent.

Pay more attention to middle-aged and elderly patients with chronic diseases

To achieve the expected exercise effect, we must grasp the principles of safety, moderate exercise, step by step and perseverance. Exercisers should gradually increase the intensity of walking according to their personal conditions, do not rush for success, and persist for a long time to see the effect.

In addition, sports venues should choose playgrounds, parks and other places with good air, broad vision and safety, and try to avoid walking quickly on busy roads and sidewalks; Shoes should be comfortable, soft and elastic, so as to avoid physical injuries such as feet caused by long-term walking;

Warm up slowly before each quick walk, not as fast as getting up; After a brisk walk, you should also adjust your breathing with a moderate pace (90 to 100 steps per minute) and do the finishing exercise.

For middle-aged and elderly people, it is best to go to a regular hospital for routine physical examination and simple cardio-pulmonary exercise test before preparing for walking, so as to master their own situation and determine a reasonable exercise plan; For people with chronic diseases such as cardiovascular and cerebrovascular diseases, the intensity of exercise should be strictly in accordance with the doctor's advice, and it is best to be accompanied during exercise to avoid accidents during exercise.

Walking briskly for 30 minutes every day can significantly reduce the risk of chronic diseases such as cardiovascular and cerebrovascular diseases, diabetes and dyslipidemia.

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Few people often take part in physical exercise.

Walk briskly for more than 3 hours a week.

The risk of cardiac encephalopathy is reduced by 40%

How do we exercise? Among many sports, Wang Xiexiu recommended a simple, effective and economical project-walking. In addition to strengthening bones and muscles, improving exercise efficiency, preventing osteoporosis, strengthening brain and improving intelligence, improving work efficiency, promoting gastrointestinal peristalsis, stimulating appetite, preventing constipation, accelerating energy consumption, losing weight and shaping, brisk walking can also enhance cardiopulmonary function, regulate and improve blood lipid, and enhance insulin function, which has a good preventive and therapeutic effect on cardiovascular and cerebrovascular diseases and diabetes.

Studies have shown that walking for 30 minutes every day can increase calorie consumption by 30%; Walking fast every day 1 km can reduce fat by about 0.3 kg per month; Walking fast for more than 3 hours a week can reduce the risk of heart disease by 35% to 40%, while reducing the risk of stroke by 40%. Middle-aged and elderly women walk for 45 minutes to 1 hour every day, and the probability of stroke can be further reduced by 40%.

Let's go, at least 120 steps per minute.

When walking, you should grasp the posture and strength.

What is a brisk walk? A brisk walk is obviously different from a walk or a slow walk. Walking within 3 kilometers per hour is called slow walking, 3.6 kilometers is called slow walking, 4.5 kilometers is called natural walking, and 5.5 kilometers is called fast walking (also called race walking).

Accordingly, a brisk walk of 10 minutes should be about one kilometer (the old, the weak, the sick and the disabled can be a little slower), that is, you should walk about 120 to 140 steps per minute. In this way, the heart rate can reach 70% of the maximum heart rate (170 minus age).

Only by meeting the requirements of moderate and small exercise intensity can we stimulate the heart and lungs well and achieve the proper fitness effect. Compared with jogging, brisk walking effectively avoids the impact of running on the knee and ankle joints of the body and reduces the chance of sports injury.

When walking briskly, pay attention to the following points: hold your chest out, spread your shoulders, keep your shoulders and hips in the same straight line, perpendicular to the ground. If the hips lean back, it will increase the burden on the spine and waist and cannot achieve the best exercise effect;

Swing your arms naturally, and be careful not to swing your arms above your shoulders; The pace should be big and the speed should be fast; The center of gravity of the waist should be placed on the stepping feet, and the muscles of the whole body should be actively used when walking, which will help relieve low back pain and shoulder pain and improve visceral function.

The walking speed should be 120 to 140 steps per minute and the heartbeat 120 times according to one's physical condition, and the intensity should be based on slight sweating and wheezing when walking, talking but not singing, and feeling relaxed or slightly tired after walking. Stick to it for 30 minutes every day, which can be completed at one time or accumulated several times according to personal time.