Post Date December, 03 2023
When people reach middle age, their work and family become stable, socializing at the table, and living conditions are too good, all of which can lead to varying degrees of male weight gain, especially in the lower abdomen. Physical weight gain can affect a man's image and health. Many people tend to gain weight after marriage. According to estimates by the American Medical Association, most people gain an average of 1 pound per year, and the weight gain is mainly due to fat rather than muscle tissue.
With the growth of age, the amount of activity of most people gradually decreases, and the basic metabolic rate decreases. As a result, the energy required for the body to maintain daily living activities decreases. If the body does not reduce energy intake and does not pay attention to exercise during the process of aging, excess calories will be converted into fat. "The older you get, the harder it is to exercise. The strength and plasticity of muscles begin to decline from the age of 20. By the age of 40, the function of the heart and lungs gradually decreases, joint ligaments become rigid, and the body is increasingly vulnerable to injury.".
Analyzing the above reasons, it can be seen that obesity is mainly related to exercise and diet. Experts suggest that men can effectively prevent obesity by adjusting their daily diet.
As we age, changes within the body may develop in two directions: on the one hand, the amount of heat needed decreases and the amount of remaining heat stored increases; On the other hand, the body's ability to process food and absorb nutrients gradually decreases. A better diet is to eat foods that contain low fat (less than 30% of your intake), low protein (10% - 15%), and more carbon hydrates (45% - 60%). Carbohydrates provide the energy needed by muscles during exercise. Carbohydrates are also an excellent source of cellulose. Fiber can accelerate the passage of food through the digestive tract, reduce the absorption of calories and fat, stabilize insulin levels, inhibit fat storage, and reduce blood fat and cholesterol levels.
The editor warmly reminds male friends that if they want to effectively prevent obesity, they should do the following when eating:
1. Small and multiple meals: People who eat small and multiple meals lose weight faster than those who eat three meals a day.
2. Eat breakfast: skipping breakfast, eating more for lunch or dinner may be detrimental to weight loss.
3. Eat Less for Dinner: As there are generally fewer evening activities, it requires less calories to consume.
4. Drink plenty of water: You should drink 6-8 glasses of water every day. Water can help stimulate the metabolism of fat in the body and suppress appetite. Water can also prevent body fluid retention. Drinking enough water can make the body change the stored body fluid in time.
5. Eat slowly: Try to choose something that takes time to chew. Slowing down the speed of eating can strengthen the brain, have time to form a satiety signal, and eliminate hunger.
Mastering scientific dietary methods and adhering to an appropriate amount of exercise every day are our methods of preventing body weight gain, but this requires long-term adherence to achieve the best results.
