In the adult world, in addition to body responsibilities and stress, there may be weight on the scale.
Many people will find that no matter how you eat when you are young, you will not get fat, and when you are older, you will grow flesh if you eat a little more. Compared with previous photos, I have to lament that years are a “good feed”.
Why is it easier to get fat when I get older? Obesity also has an “age limit”
A survey in the United States shows that the overall obesity rate is relatively low during adolescence, and the obesity rate begins to increase after adulthood.
The data shows that the obesity rate is the lowest at the age of 18 to 24, only 22.4%. The age of 25 is a “watershed”. Since the age of 25, the obesity rate has soared, with the highest obesity rate at the age of 45 to 74.
Another survey statistics show that the most obese people start to gain weight at the age of 30 to 39, followed by the age of 40 to 49.
The age at which women are most likely to gain weight is 38 years old, and the peak period of gaining weight is between 35 and 40 years old;
Men are most likely to gain weight between the ages of 40 and 45, and 44 is a crucial year.
Although there are differences in the age at which different people gain weight, in general, as people get older, their weight will increase.
Why is it easy to get fat when I get older?
When a person reaches middle age, his face gradually becomes rounder and his belly grows bigger… For both men and women, middle-aged blessing is a problem that affects both image and health.
Why do people get blessed in middle age? Scientists gave these explanations.
Decline in basal metabolic rate
Human muscle mass decreases with age, about 10-15% of muscles will be lost between 20-50 years old, and the decrease of muscle mass will affect basal metabolism.
The basic metabolism determines the minimum energy consumption to maintain the normal operation of the human body for a day. After the muscle is reduced, the metabolic rate will also decrease. If you eat the same food, more energy may be stored in the body.
Lipid turnover rate decreased
As age increases, fat metabolism begins to change, and lipid turnover rates show a downward trend.
A study published in the journal Nature by Swedish researchers found that with age, whether fat or thinner, the metabolism of fat in the body slows down, making weight gain easier.
In other words, if the intake is the same as when you were young, you will accumulate more fat when you are old. In particular, men who eat intemperately have increased their weight by an average of 20%.
Hormonal changes in the body
Hormones regulate most body functions. With age, men’s testosterone decreases at a rate of 1% to 2% every year, which reduces the body’s fat burning efficiency greatly.
As women get older, their estrogen levels will drop, and menopause will drop significantly, which can lead to abdominal fat accumulation easily.
Reduced amount of exercise
Whether it is work or study, sedentary may be the norm for most middle-aged people.
Sitting in front of a computer screen for a long time, you may not walk for several hours, let alone go to the gym to exercise. The reduction in exercise volume, coupled with the reduction in energy consumption, makes it inevitable to get a blessing.
Be an adult with controllable weight
Waist circumference is a comprehensive indicator reflecting total fat and fat distribution. Men with waist circumference ≥ 85 cm and women ≥ 80 cm are considered central obesity.
To do a good job of weight management, you can try these three methods:
1. Exercise more
Exercise is a necessary condition for weight loss. Exercising more helps to increase the muscle content in the body, thereby increasing the basic metabolic capacity.
People who have no exercise habit can start with light exercise and gradually increase the amount of exercise, and finally reach the amount of exercise for about half an hour three times a week. You can choose activities that interest you, such as brisk walking, swimming, jogging, badminton, and table tennis.
For middle-aged and elderly people, profuse sweating is not the best state of exercise, but it is easy to collapse, fall, and cause asthma and chest tightness. Exercise should follow the principle of moderation, sweat slightly, feel a little tired, and feel comfortable all over.
2. Adjust your diet
In addition to hyperactivity, we must also pay attention to controlling carbohydrate and fat intake. It is best to eat less or no sweets and snacks, and eat more whole grains, vegetables, fruits, beans, etc., as well as high-quality protein such as fish and chicken.
Persisting on eating to seven points full for a long time will not only help control weight, but also ensure nutrient intake and keep a clear mind.
3. Ensure the quality of sleep
Every night you don’t sleep well may make you gain weight quietly.
A study from Uppsala University in Sweden found that staying up all night affects the body’s metabolism. Adipose tissue tends to synthesize fat, while muscle tissue is broken down.
To ensure good sleep quality, it is necessary to adjust sleeping habits and create a good sleeping environment. Sleep time is best to be more than 90% of the time in bed, try not to do things that have nothing to do with sleep in bed.
What needs to be reminded is that middle-aged and elderly people should not blindly pursue “slimness”. If you lose weight improperly, it may lead to insufficient nutrient intake and decreased bone density.
Elderly weight loss can be divided into three situations:
If you are mildly obese and have no cardiovascular disease, you don’t have to lose weight;
Some exercise taboos are not suitable for exercise to lose weight. You can use nutrition and medical methods to control your weight under the guidance of a doctor;
Obesity and suffering from other chronic diseases, appropriate weight loss. On the premise of ensuring nutrition, control your diet and increase exercise to slowly reach your goal.
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