Dieting and not exercising, be careful to get muscle loss obesity

Causes of muscle loss obesity: Around the age of 30, the human body begins to age, muscle mass begins to decrease, and basic metabolism declines. In particular, the following two points:

1. Dieting + no exercise!!

2. Dieting + Aerobic Exercise!!

Hazard: Things you can't know just by measuring your weight!! As a result, many people feel at ease because they think they have a normal weight. As a result, they don't know that they are at high risk for their body and health. Middle-aged people can easily become metabolic syndrome. Eating just a little will make them fat, and you will become prone to obesity! It is easy to cause diabetes, myocardial infarction, and stroke, and the risk of developing high blood pressure is higher than that of ordinary obese people. Around the age of 60, muscle endurance decreases, and it is easy to fall and break bones.

Improvement methods: Aerobic exercise alone does not help much to change muscle mass. "Muscles are the best organs." According to data, even at the age of 80, muscles will still grow after training; therefore, training muscles at any age can come! The trinity of diet control + aerobic exercise +"weight training" can effectively control weight and maintain muscle mass. It is the most effective way to lose weight.

Elderly people are prone to sarcastic obesity

The weight remains the same from young to old, so it doesn't mean it's fat! Doctors say that elderly people lose muscle mass and replace it with fat. They have "more fat oil and less lean meat", which means "less muscle obesity." Not only do they have insufficient muscle strength and are prone to falls and fractures, but their risk of developing diabetes is higher than that of ordinary obese people.

With the aging process, the body's muscle mass will gradually lose, and the loss will be faster after the age of 60. If you add laziness to move and reduce the amount of activity, it will accelerate the loss of muscle mass. Zhan Dingzheng, director of the Department of Geriatrics at National Taiwan University Hospital, said that sarcopenia will increase the chances of the elderly falling, fractured, disabled, and eventually being admitted to a nursing home, making sarcopenia gradually become an important geriatric syndrome.

Compared with some elderly people with thin bodies and slender limbs, it is easy to be noticed that they may have sarcopenia. However, some elderly people have little change in weight and body shape from young to old. They belong to "sarcopenia obesity" and are easy to be ignored.

Some people are proud to have the same weight from young to old, but the same weight is 70 kilograms. The body composition ratio is very different when young and old. The body fat rate of a 20-year-old man is about 14%, but the body fat rate of a 70-year-old man may increase to 26%, nearly double the difference.

Therefore, it is easy to lose sight of the obesity level of the elderly just by looking at the weight and calculating the BMI. Measuring whether the waist circumference is too thick can more clearly see whether the elderly have fat accumulation problems. In addition, body fat rate can also be measured to understand muscle mass.

Sarcoma is not only a risk factor for accidents such as falls. Some studies have pointed out that elderly people with sarcoma obesity have a higher risk of developing diabetes, hypertension and other diseases than those with simple obesity.

To reduce the accumulation of fat on the body and change the proportion of muscle composition in the body, healthy weight loss is needed. Huang Guojin suggested that the elderly should engage in aerobic exercise such as brisk walking at least twice a week, and then cooperate with a fitness instructor to guide muscle training on thighs, calves, and arms. For example, lifting dumbbells is a good event.

At the same time, some elderly people are afraid of having too high cholesterol and dare not eat meat. The elderly should supplement appropriate amounts of protein needed for muscle production. For example, soy products such as soy milk and tofu are all sources of high-quality protein in addition to meat.