1, precautions for middle-aged and elderly people to lose weight
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.
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.
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.
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.
Middle-aged and elderly people should pay attention to the correctness of the method and not be too impatient. If there is a lack of physical function, it will be more threatening than obesity.
2. How do middle-aged and elderly people lose weight?
1. Moderate exercise can comprehensively improve the function of the human body through a certain amount of whole body exercise, thus improving the quality of the human body. The characteristics of aerobic exercise are: the energy needed for exercise is mainly provided by substances such as fat in the oxidized body; About 2/3 muscle groups participate in sports; The intensity of exercise is between middle and low, and the duration is only 15~40 minutes.
Moderate exercise is a low-intensity and low-energy exercise mode, also known as "moderate exercise". Moderation refers to physical exercise that consumes 2000 kilocalories per week, which is equivalent to playing table tennis for 2~3 hours.
2. There are various forms of aerobic exercise, such as brisk walking, jogging, aerobics, swimming, cycling and playing Tai Ji Chuan. Exercise three times a week for about half an hour or more each time.
Intensity varies from person to person: for 20 ~ 30 years old, the heart rate during exercise should be maintained at around 140 beats/min, for 40 ~ 50 years old, 120~ 135 beats/min, and for people over 60 years old, the heart rate should be maintained at/kloc-.
In aerobic exercise, the oxygen inhaled by the human body is 8 times that in a quiet state. Long-term adherence to aerobic exercise can increase the amount of hemoglobin in the body and improve the body's resistance; Improve the working efficiency of cerebral cortex and cardiopulmonary function, increase fat consumption and prevent arteriosclerosis.
Reduce the incidence of cardiovascular and cerebrovascular diseases. In the sense of fitness, moderate exercise is suitable for all walks of life and is the best choice for middle-aged and elderly people to lose weight.