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Getting fat in middle age, Metabolism, stress management, a healthy life, diet, diet to lose weight, lose weight, Lose a healthy weight, middle age obesity, Dr. Jing Tong, Jingtong Clinic, Jingtong Gastrointestinal Center
When people reach middle age, they have a big belly and are out of shape. Many people say that as you get older, your metabolism slows down and you gain weight by eating something. However, a paper published in the international authoritative journal “Science” shows that a person’s metabolic capacity is stable from the age of 20 to 60, even when pregnant. If a decline in metabolism is not the culprit, what exactly causes weight gain in middle age?
Gaining weight in middle age is not a “blessing”.
Middle age weight gain is more common in developed countries, especially among people in their 30s and 40s As the backbone of the workforce and the backbone of the family, they have a lot of social activities and high stress in their lives sleep as usual. Enjoying high-calorie and delicious food, but sitting in front of the computer all day, or scrolling on the mobile phone on the sofa, is taking in more and moving less is the main reason for getting fatter and fatter.
Obesity causes a number of diseases and is a major driver of morbidity and mortality worldwide. Obesity has been linked to the risk of at least 13 types of cancer, including colorectal cancer, postmenopausal breast cancer, endometrial cancer, kidney cancer, pancreatic cancer, and multiple myeloma. Other studies show that obesity in middle age increases the risk of Alzheimer’s disease.
Body mass index (BMI) is the most common measure of overweight (BMI ≥ 25 kg/m2) and obesity (BMI ≥ 30 kg/m2). But if you have a big belly and thin limbs, even if your weight and BMI are not too high, your visceral fat may be too much, usually, people with excess fat have a fatty liver.
Do three things to avoid gaining weight in middle age
First, exercise regularly. Most office workers sit for more than 8 hours a day to avoid sitting for a long time is one of the habits that most people need to develop as soon as possible. as possible. It is recommended to get up and move around every hour or so after sitting. You can also stand against the wall for half an hour after a meal, which can move several muscles in the body, eat calories, and achieve the effect of helping to lose weight.
If you take about an hour a day to do aerobic exercise such as jogging and swimming, and then do some strength training such as sit-ups, squats, leg raises, etc., you will not only ‘ lose weight easily, but you will not rebound.
In addition, when people are in deep sleep, the brain produces a lot of growth hormone to instruct the body to turn fat into energy.
Third, excessive dieting is not a good way to lose weight. , or Drink sweet drinks, eat more whole grains, vegetables, fruits, beans, etc., and increase high-quality protein such as fish, chicken, eggs, milk, soy products, etc. to ensure a nutritious diet.
In general, to manage your weight well and avoid weight gain in middle age, you must remember the three elements of a healthy life: regular exercise, a nutritious diet, and adequate sleep.
About the author
Dr. Jing Tong holds a double doctorate in medical science from the School of Medicine.
Address: 136-68 Roosevelt Avenue, 3FL, Flushing, NY 11354
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Editor-in-Chief: Sun Cheng◇
2024-11-16 22:00:00
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