Male compatriots pay attention to how to prevent middle-aged gain?

When people reach middle age, their material life often gets better. As a result, appetite cannot be controlled and eating habits change, which can easily lead to gain weight. How can men avoid getting fat in middle age?

"Getting fat" in middle age is almost an "irresistible" physiological phenomenon, so it has not attracted enough attention from people for a long time. However, modern medicine has proved that there is a certain causal relationship between "getting fat" in middle age and many common diseases such as high blood pressure, heart disease, and diabetes. How can men avoid getting fat in middle age?

The culprit of middle-aged gain weight

The culprits of middle-aged weight gain can be roughly classified into the following, the most important reason being the decline in basal metabolic rate.

1. Decrease in basal metabolic rate:

The human body's basal metabolic rate will slowly decline after the age of 25, decreasing by an average of 2 to 5% every 10 years. Therefore, although the basal metabolic rate at the age of 40 is likely to be only 90% of that at the age of 25, if the calories consumed are the same as at the age of 25, it will cause calories to be unable to be consumed and accumulated in the body, causing obesity.

2. Eating too greasy or refined food:

Middle age is the time when many people reach their peak in their careers, and social interactions are constant. Exquisite food or food that is too greasy is mostly high-calorie food. Excess calories accumulate on the body and form layers of fat, which is the cause of middle-aged gain. One of the culprits.

3. Decrease in activity:

Once a person reaches middle age, physical strength will be much worse than before, so a decrease in activity and exercise is also one of the reasons for getting fat in middle age. After middle age, the amount of exercise is not as good as that of young people aged 20s and 30s in the past. Coupled with their busy careers and irregular exercise habits, they consume calories less quickly than the calories replenished, and they naturally tend to gain weight.

4. Problems with chronic diseases:

Middle-aged people are prone to chronic diseases, and some drugs for chronic diseases can also cause obesity. For example, drugs for treating diabetes have an effect on promoting appetite, and insulin has an effect on reducing metabolism and causing water retention in the body. There are also steroid drugs that treat conditions such as rheumatoid arthritis and asthma. These drugs can promote appetite and cause water retention in the body, making patients prone to gain weight. In addition, drugs used to treat depression and bipolar disorder both have an appetite-stimulating effect, and after taking the medicine, activity will be reduced, and calories will slowly accumulate, resulting in obesity.

The latest research report in the United States shows that if you change bad eating habits and insist on scientific exercise, you can avoid "getting fat" in middle age, and many common diseases caused by "getting fat" can be avoided. According to reports, after people are 25 years old, muscle masses begin to show a gradual trend of atrophy. Since muscle exercise is the main way to consume calories in the body, muscle atrophy leads to a decrease in calorie consumption in middle-aged people compared with young people.

However, when people reach middle age, their food intake has not decreased, and their eating habits have not changed. Moreover, because middle-aged men are busy with their careers, middle-aged women have to take care of their families and children in addition to work, so they have no time to exercise, resulting in the conversion of calories in their bodies into Fat. Over time, the total body fat of many adults increases every year. Therefore, there are two main reasons why middle-aged people get fat: one is that they eat unscientifically; the other is that they reduce the amount of exercise. American medical experts pointed out that if you want to not "gain weight" in middle age, you must adjust your living habits and behavioral rules based on these two points.

In terms of eating, in view of the weakening trend of muscles in middle-aged age, middle-aged people should eat less high-fat and high-calorie foods, and increase the proportion of vegetables, fruits, whole-nutrient grains, beans and carbohydrates containing multiple beneficial ingredients, that is,"less meat and more vegetables". It is best to formulate a recipe that suits you under the guidance of a doctor.

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