With the increase of age, basal metabolism decreases, which refers to the basic energy consumption needed for human survival. Generally speaking, it is the heat consumed by inactivity in one day, accounting for 60% of the heat consumed in one day. So the level of basal metabolism directly affects the speed and effect of weight loss. People reach the peak of basal metabolism at the age of 25, and then decline by about 2% to 5% every 10 year. The calorie consumption has dropped a lot, and it is easier to have excess calories, so the older you get, the harder it is to lose weight.

Eat less and eat more, and change three meals to four or five meals under the condition that the total amount of food in a day remains unchanged. Because the interval between two meals is too long, it will lead to hunger and metabolism reduction, eat less and eat more meals, keep metabolism at a high level, and avoid overeating because of hunger. Supplementing protein is an important condition for human muscles. Supplementing protein is helpful to maintain and increase the volume of muscle meat and improve basal metabolism.

We can eat more beans, fish and shrimp, poultry, milk, eggs and other foods to supplement protein. The Chinese Nutrition Association recommends that adult males consume 65g of protein and adult females consume 55g of protein every day, which is equivalent to 6g of eggs, 5g of shrimp 125g and 0g of soybeans 160g. It is worth noting that we should avoid getting some nutrients from a single food in our diet.

Whether for health reasons or for the pursuit of a better figure, we should insist on a certain amount of exercise in life, and it is best to make a specific exercise plan for ourselves and strictly implement it. You can do aerobic training three times a week, such as running, swimming and aerobic exercise. , at least 30 minutes each time; In addition, do strength exercises at least twice a week, such as hip lifting, squat, curly hair and so on. , or use dumbbells, barbells and other equipment for training.