Healthy diet – The obesity of most people is caused by eating habits. In middle age, it is easy to accumulate a large amount of fat and increase the chance of suffering from high blood pressure and cerebral thrombosis. Therefore, to actively control weight, the first thing to do is to improve the bad. Eating habits.
Need healthy diet for middle-aged people to lose weight?
- adequate intake of vitamin factors and protein
After middle age, the catabolism capacity is weakened, and the utilization rate of protein digestion continues to decline. It is necessary to ensure sufficient protein intake to meet the needs of the body. High-quality protein should be obtained from eggs, lean meat, milk and soy products. The absorption capacity of the middle-aged and the elderly is obviously reduced, and the vitamins in the food cannot be fully used, so it will lead to the lack of vitamins in the body and accelerate the speed of the body’s aging. You can usually eat green leafy vegetables and fruits.
- Reduce calorie intake
With age, the structure of the body will gradually shrink, reducing the speed of metabolism, and the calories consumed will be significantly reduced. If you still maintain the amount of food when you are young, it will inevitably lead to excess calories, not only will not achieve weight loss, but let the body continue to obesity, not fat and sugar like high heat content of food.
- Get enough iodine
Iodine is an essential mineral in the body. Once iodine deficiency is bound to lead to hypothyroidism, reduce the speed of metabolism, slow down the rate of fat breakdown, not only cause body fat, but also induce a series of diseases for example, high cholesterol and diabetes disease, we must ensure adequate iodine intake to subsist maintain normal metabolism, prevent mucinous edema , eat more seafood and seaweed and other iodine-rich foods.
- Reduce the intake of table salt
High-salt diet likely to suffer from brain stroke and high blood pressure, try low-salt diet, amount of salt a day not more than 6 grams, in order to avoid obesity and cardiovascular disease. Generally, the middle-aged and the elderly are high-risk groups of cardiovascular disease. The daily salt consumption is controlled at about 5 grams, and the coronary salt and hypertension patients’ salt consumption is controlled at less than 3 grams.
- Ensure adequate dietary fiber
With increasing age, the tension of the intestinal wall muscles will be significantly reduced, weakening the digestive tract movement ability, and prone to constipation . You should eat more beans, vegetables, fruits and whole grains rich in dietary fiber, which can not only help to defecate, but also reduce the risk of arteriosclerosis , high blood lipids and diabetes. Season vegetables and fruits.
Tips (Healthy diet)
Middle-aged people reduce calorie and fat intake, maintain moderate exercise, can not sit for a long time, avoid overeating, chew slowly while eating.
Difference between weight loss and fat loss?
People who do not know will always equate weight loss with fat loss, thinking that their weight loss is the result of fat loss.
But in fact, there is a huge difference between fat loss and weight loss.
Simple weight loss loses weight, which includes fat, muscle and water.
Fat loss refers to reducing body fat rate. Fat loss will be a healthier way to lose weight.
Simple weight loss will lose muscles, people’s basal metabolic rate will decline, immunity will also decline, it is very easy to rebound after losing weight.
If you lose fat, you can reduce the fat content while maintaining the muscle content, or increase the muscle content. The rate of weight loss and rebound is much slower than simple weight loss.
Weight loss ≠ Fat loss
Weight scales can only tell you how much “weight” you lost, not how much “fat” you lost.
Which is heavier, one kilogram of iron Or one kilogram of cotton?
The answer is the same.
One kilogram of iron and one kilogram of cotton, which one is larger?
The answer is: cotton.
In the same way, obviously the same weight, but some people look fat, and some people look thin.
What is the normal value of body fat rate? as follows:
Male: 15% ~ 18%, Female: 25% ~ 28%