Middle-aged man's effective weight loss method fights against his fate of getting fat
Getting fat in midlife seems to have become the inevitable fate of men. The turning of handsome guys into paunchy uncles is not just a "joke" of time, but also a result of men's laziness! Although people's physical functions change as they grow older, their muscles become loose and they easily become fat. However, as long as men can adhere to good eating habits and a certain amount of exercise, they can definitely resist the fate of getting fat!
1. Middle-aged men eat and lose weight
1. Eat regularly, three meals a day
Men socialize a lot and often "get" extra meals, which is an important reason for men to get fat. To lose weight, male friends should eat out less and socialize less. If you can't avoid socializing, order more healthy, low-calorie dishes when ordering and control the amount of food you eat. The most important thing is to drink less.
2. Intake enough protein and vitamins
The catabolic metabolism of middle-aged and elderly people is strengthened, and the digestion and utilization rate of protein is reduced. Therefore, it is necessary to supplement enough high-quality protein to meet the needs of the body. Eat more foods with high protein content such as lean meat, soy products, milk and eggs. At the same time, due to the reduced digestive and absorption function of the elderly, vitamins in food cannot be fully utilized, and vitamin deficiency is prone to occur. Vitamins play an important role in delaying aging, so the elderly should eat more foods rich in various vitamins, such as fruits, beans, fish, vegetables, etc.
3. Control salt intake
Excessive salt intake can easily cause middle-aged and elderly people to suffer from high blood pressure, stroke and cardiovascular diseases, so you should consume as little salt as possible. It is generally believed that the daily intake of salt by middle-aged and elderly people should be limited to less than 5 grams; while patients with hypertension and coronary heart disease should be controlled below 3 grams.
4. Eat diet meals
While ensuring normal nutrient absorption, middle-aged and elderly male friends can eat some diet meals if they want to lose weight. Eat more low-calorie foods that are good for swelling.
2. Middle-aged men exercise to lose weight
Middle-aged men gain weight mainly due to the accumulation of abdominal fat. Solving abdominal fat is the key to a man's weight loss. Xiaobian below recommends some exercises that are conducive to abdominal weight loss.
1. squats
When doing squats, many muscles need to move, which stimulates the secretion of a large amount of hormones, which can increase a person's sexual desire. At the same time, squat movements can enhance the strength and long-term strength of gluteal muscles and thighs, and are conducive to improving performance in sexual life. Doing squats can also help people develop solid and sexy hips.
2. push-ups
The benefits of doing push-ups are obvious. It helps strengthen the muscles of the arms, shoulders and stomach. If you see a person with a big belly, most people will feel uncomfortable and dissatisfied, but having a solid and charming waist is very attractive. During sexual intercourse, when using the male position above, the strength of the waist and abdomen is very important.
3. aerobic exercise
Fitness methods such as aerobic exercise, running, and swimming that are good for cardiovascular diseases can increase blood circulation. Smooth blood circulation is beneficial to the psychological "awakening" process, which has a crucial impact on male sexual function. In addition, doing aerobic exercise helps the brain release endorphins, a well-known hormone that brings pleasure.
4. Kegel exercises
One of the important reasons for the invention of the Kegel Movement was to improve sex life. The pubococcygeus, also known as the PC muscle, is the muscle used to forcibly stop urinary tract during the urine process. For men, doing Kegel exercises can help them control the muscles that control ejaculation, thereby increasing the long-term duration of sexual intercourse; for women, doing Kegel exercises can help control the pelvic floor muscles, thereby achieving greater sexual satisfaction.
