The 45-year-old Coco Lee's figure is on hot search again! How to achieve long legs and exquisite waist?

Yesterday, Coco Lee attended the event and became a hot topic for her good figure. The netizen shouted: This style is so bold. Only if you have a good figure can you dare to wear it like this.

Looking at this dress, it really makes people's eyes shine. It has long legs and a delicate waist. How can I still have such a good figure at the age of 45?

image comes from the Internet. According to data from the Centers for Disease Control and Prevention, women over the age of 45 will gain 9-11kg more weight than when they were in their 20s. Therefore, after women reach the age of 45, they may need to spend more time controlling their weight.

Factors that need to be considered to lose weight include activity, food choices and body hormones. Although you may not be able to control your hormones, you can control your weight through more exercise and changing your eating habits.

Reduce calories to lose weight According to the American Council on Exercise, a person's metabolism drops by 1-2% on average every 10 years, which means that after the age of 45 you must consume 300 fewer calories than in your 20s to maintain the same weight.

Therefore, to lose weight, you must reduce your intake by 500- 1,000 calories a day, so that you can lose 0.5-1kg per week.

First of all, you can first use the calories of the food you usually eat, and then subtract 500- 1,000 calories from this number to determine the calories you need to consume. For example, if you are currently eating 2200 calories a day and you want to reduce it by 0.5kg per week, then your daily food intake should be 1700 calories.

Generally speaking, women over the age of 45 are limited to 1,200 - 1,500 calories, or even less. At the same time, the amount of intake also depends on the amount of exercise you usually have. According to recommendations from the National Heart, Lung and Blood Institute: Eating too few calories may damage the body's ability to meet its vitamin and mineral needs. Therefore, unless guided by a professional physician, do not consume less than 800 calories.

In addition to limiting calorie intake, healthy foods for women over the age of 45 also need to determine whether you are eating the right food. Dietary nutritionists suggest that starting from the age of 40, women need to eat a nutritious diet to prevent rapid gain. In addition, you need to consume the nutrients needed to delay aging.

Start by eating 2 cups of fruit and 2.5 cups of vegetables every day.

Bone health is very important for women over the age of 45, so don't skimp on calcium-rich foods such as milk, yogurt, leafy greens and tofu, and foods rich in vitamin D such as high-calcium milk, eggs and salmon. In addition, protein intake is particularly important, but before eating, please choose whole grain fiber and healthy protein sources such as chicken, lean meat, eggs, soy foods and beans to supplement your health.

For beverage choices, you can choose water, lemon juice, or unsweetened tea or coffee. Avoid sugary drinks such as sodas, juices and sweet teas to truly control calories and give your body more room to replenish healthy foods.

网站图片位Simple three-meal weight loss diet plan In order to prevent overeating caused by excessive hunger, it is very important to have three meals regularly and quantitatively.

Starting with breakfast, it includes 1 cup yogurt, 1 cup oatmeal, plus 1 cup sliced strawberries and 6 chopped walnuts.

At lunch, you can consume the amount of vegetables you need for the day: 1.5 cups of mixed vegetables with diced chicken breast, 1 cup low-fat cheese and 2 tablespoons of balsamic vinegar, as well as 5 whole-wheat crackers and a banana.

For dinner, enjoy 1 cup of whole-wheat noodles, 1 cup of mixed vegetables, half a cut of tofu, and 2 teaspoons of peanut butter mixed with low-sodium soy sauce.

In addition to three meals, there are also healthy snacks, such as 3/4 cups of unsweetened whole grains and 1 cup of skimmed milk. This daily diet plan can control it to about 1400 calories.

Diet + exercise is the most effective In addition to diet, combined exercise training in daily life can reduce the impact of metabolic decline on weight. Start with 30 minutes of brisk walking or cycling 5 days a week, and slowly increase the intensity as the training level increases.

In addition to aerobic exercise, adding 2 or more days of muscle training a week to improve muscle mass can also promote metabolism, because muscle tissue burns more calories than fat. It is recommended to use elastic bands, free weights or body resistance exercises such as sit-ups, squats and lunges to increase muscle strength.