1, precautions 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.
Obesity has seriously threatened our life and health. Many obese people rack their brains to lose weight, but the results are not satisfactory! So what are the healthy ways for middle-aged and elderly people to lose weight? Let's take a look at Bian Xiao!
2. 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.
Control the intake of salt.
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.
In order to reduce calories, 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.
Make sure you have enough protein and vitamins.
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.
Conclusion: The health of the elderly is the most concerned thing for children. Obesity in the elderly is the main factor affecting parents' health. Many elderly people will cause many diseases because of obesity! Therefore, everyone should know more about the common sense of these elderly people in their daily lives, hoping to help the majority of elderly friends lose weight successfully!
3. How to lose weight the fastest and most effective
(1) Get up and jump rope in the morning.
Jumping rope in the morning 10 minutes is a very simple and effective way to lose weight. Research shows that skipping rope for three minutes can consume 100 calories. Even if there is no rope, you can jump rope and burn fat.
(2) Walking can also be used as fitness.
Lazy people often complain that they don't have time to exercise, but they don't. If you want to burn body fat, take a walk for 20 minutes every day. This is the best way to lose weight. Can consume about 300 calories, take a walk after work every day, and easily have a perfect body.
(3) Take fewer elevators and climb more stairs.
Busy office workers who want to lose weight can use stairs instead of taking the elevator. Going up the stairs four times a day can consume about 400 calories! Climbing stairs often not only helps you lose weight, but also makes it easy for you to climb stairs to work even if the elevator in the building is broken!