As we age, when we enter middle age, our body functions gradually decline, our metabolism slows down, and if we do not intervene actively, it is easy to accumulate fat, especially in the waist and abdomen. So, how can middle-aged people lose fat around the waist and abdomen?This starts with the causes of fat accumulation in the waist and abdomen.
First of all, it should be said that no matter what age, the most important reason for their obesity is caused by poor diet and exercise Xi, and the lack of diet and exercise will lead to calorie intake consumption, and when becoming fat, the abdomen is the first part to accumulate fat.
In addition to diet and exercise, changes in hormone levels, increased stress, lack of sleep, and the cause of prolonged sedentary life are also important factors contributing to the accumulation of abdominal fat.
1.Decline in estrogen.
For women over 40 years old, an important factor that causes them to gain belly fat is the change in estrogen levels, because after the age of 40, they will face the arrival of menopause, and when menopause comes, estrogen levels will drop rapidly, which will cause the body to lose the guarantee of estrogen and become fat, and when they become fat, they will also have a fat belly.
2.Increased stress levels.
The increase in stress levels is also an important factor leading to central obesity, which is why many friends face a problem in the process of fat loss, because they will find that their limbs are thin, but the abdomen has not changed, at this time, you should pay attention to whether your body or mind is under more pressure, especially chronic stress, because when the pressure is too high, the cortisol level will rise, when the cortisol level continues to be high, it will not only make it difficult to lose fat and muscle synthesis, but also lead to the occurrence of central obesity。
3.Lack of sleep.
In addition to affecting basal metabolism and hormone secretion, sleep deprivation can also lead to stress levels that cannot be relieved, increase hunger, which makes it difficult to control eating, and reduce daily activity due to fatigue, which are all potential factors that cause us to gain weight, and of course, make us fat when we get fat.
4.Sedentary. Sedentary, long-term lack of exercise is also a common cause of abdominal fat gain, speaking of abdominal fat is difficult to lose, an important reason is because the blood flow in the abdomen is low, and sitting for a long time will make it worse, resulting in abdominal fat accumulation, in addition, sitting for a long time will also affect the normal peristalsis of the stomach and intestines to cause constipation, which is also the cause of abdominal fat accumulation.
If you want to lose belly fat, you need to start from a number of factors, not only to make the calorie deficit appear, but also to maintain enough sleep and good mood, but also to be active in exercise, so as to create good conditions for the breakdown of belly fat. Specifically, we can consider it from three perspectives.
1. Eat a reasonable diet
A good diet can help us limit our daily total calorie intake, which can make it possible for calorie deficits to appear, so the first step to losing belly fat is to control your diet to limit your daily calorie intake.
1.Control your calorie intake.
To lose waist and abdominal fat in middle-aged people, they must first control their calorie intake. The daily calorie intake should be lower than the calories burned to achieve the best effect. Middle-aged people are advised to reduce their intake of high-calorie, high-fat, and high-sugar foods, such as fried foods, sweets, beverages, etc.
2.Eat plenty of fiber-rich foods.
Middle-aged people should consume more fiber-rich foods such as vegetables, fruits, whole grains, etc. Not only do these foods help digestion, but they also increase feelings of fullness and reduce the intake of high-calorie foods.
3.Eat protein in moderation.
Middle-aged people need to consume a moderate amount of protein, such as fish, lean meat, beans, etc. These foods help to increase metabolism and promote fat burning, in terms of quantity, try to achieve 12-2 grams of protein per kilogram of body weight.
2. Strengthen exercise
Compared with no exercise, the fat loss method of adding exercise is more conducive to the breakdown of fat, and from the perspective of efficiency, the efficiency of high-intensity exercise will be better, so in the process of exercise, you should consciously break through your comfort zone and increase the intensity of exercise, in addition to exercise intensity, you should also consider a variety of exercise methods.
1.Aerobics.
Aerobic exercise can help middle-aged people lose fat around the waist and abdomen. For example, aerobic exercises such as jogging, swimming, and cycling can speed up metabolism and burn fat. It is recommended that middle-aged adults do at least 150 minutes of aerobic exercise per week for more than 30 minutes each time.
2.Strength training.
Strength training can help middle-aged people gain muscle mass and increase metabolic rate. It is recommended that middle-aged people do strength training at least twice a week, each training for 20-30 minutes, from the goal point of view, you can focus on large muscle groups, from the point of view of movements, mainly compound movements, which can improve the overall training efficiency.
3.Core training.
If we don't have time for regular strength training, then, in order to keep the abdomen flat and tight, at least we should pay attention to core training, firstly, good core ability will improve the balance and coordination of the body, secondly, good core ability will also play a role in tightening the waistline, of course, it will also form an effective stimulation of the abdominal muscles, so as to make the abdomen flat and tight. From the perspective of frequency, it is advisable to choose once every other day or 3-5 times a week, 3-20-30 minutes of training each time, if you don't know how to train, you can refer to the training actions later.
3. Maintain good living Xi
1.Get enough sleep.
Adequate sleep can help middle-aged people regain their strength and reduce stress and anxiety. It is recommended that middle-aged people get 7-8 hours of sleep per night.
2.Reduces stress and anxiety.
Reducing stress and anxiety can help middle-aged people maintain a healthy weight. Middle-aged people are advised to reduce stress and anxiety through meditation, yoga, etc.
3.Quit smoking and limit alcohol.
Smoking and drinking alcohol can increase the risk of cardiovascular disease in middle-aged people, and it can also affect the results. Therefore, quitting smoking and limiting alcohol is very important for middle-aged people.
As mentioned above, for friends who don't have time for systematic training or for friends with poor foundation, in order to have a flat abdomen during or after fat loss, it is necessary to pay attention to core training, so let's share a set of core training movements, if you feel good, you can refer to it and give it a try.
Action 1: Dynamic plank.
Lean over with your arms straight under your shoulders, your elbows slightly bent, your legs slightly apart and slang back, your back straight, your core tightened, and you're in a straight line from head to toe.
Keep your body steady without shaking, keep your core tight, and alternately bend your elbows to the plank with your arms, then alternately straighten your arms to restore.
Movement 2: Raise your hips with side support.
Side brace, with the lower arm bent at the elbow below the shoulders to support the body, the legs together, and the lower foot on the ground, so that the body is supported so that the body looks straight from the side.
Keep your body steady, keep your core tight, and use force in your flank muscles to move your hips down until they are about to touch the ground, then return.
Keep the rest of your body steady throughout the movement, keep your back straight, and keep your trajectory on the same plane as your torso.
Action 3: Support diagonal extension.
Lean over with your arms under your shoulders to support your body, your back straight, your core tightened, your legs slightly apart, and your toes on your toes.
Keeping your body steady and not shaking, keeping your core tight, one arm straight forward while lifting the other leg back and above to hip height.
Keep your body stable throughout the movement, and keep other parts of your body fixed as much as possible except for the moving parts.
Action 4: Support jumping jacks.
Lean over with your arms under your shoulders to support your body, your elbows slightly flexed, your back straight, your core tightened, your feet slightly apart and straightened back, and your toes on the ground.
Keep your body steady, keep your core tight, exert force in your lower abdomen to drive both legs to jump outward at the same time, and then jump back inward after your feet land.
Actively control the rhythm of the action throughout the process, and the speed should not be too fast.
Movement 5: Raise your hips with back support.
Lie on your back with your arms behind your body to support your body, your legs straight forward and straight, your hips sinking and slightly suspended in the air, and your chest and abdomen straight.
Keep your body steady, keep your core tight, exert your hips and lift them upwards until your body is in a straight line from head to toe, then control the speed and slowly restore, taking care not to sit on the mat with your hips when restoring.
Movement 6: Support alternately raise the knees, hands touching feet.
Lean over with your arms under your shoulders to support your body, your elbows slightly bent, your chest and abdomen straight, your legs slightly apart and straight back.
Keep your body steady, don't shake, and use your abdomen to lift one leg towards the front knee, while the opposite hand is off the ground to get closer to the active side of the foot.
The apex of the action pauses slightly, actively feels the contraction of the abdominal muscles, and then actively controls the speed to slowly restore.
After you are familiar with the movements, try to train, start with the movements you can do, slowly expand and slowly improve, and when you train in the whole group, you can do each movement 15-20 times, rest for about 30 seconds between movements, and 3-4 sets each time. Of course, it should be noted that the whole process of the action must be actively controlled, rather than imitated and demonstrated on the surface.
Middle-aged people need to take a comprehensive approach to lose waist and abdominal fat. In terms of diet, it is important to control calorie intake, eat more fiber-rich foods, and consume protein in moderationIn terms of exercise, aerobic exercise, strength training, and exercises for the waist and abdomen should be doneAt the same time, it is necessary to maintain good lifestyle Xi, such as getting enough sleep, reducing stress and anxiety, and quitting smoking and limiting alcohol. Only by consistently following these methods can you effectively lose belly fat and maintain a healthy body.
Author: October Zhixing.