With the increase of age, the metabolism of the human body gradually slows down, coupled with the increasing pressure of work and life, middle-aged people are often prone to obesity. Obesity not only affects physical appearance, but also may lead to a series of health problems, such as high blood pressure, diabetes, heart disease, etc.
Therefore, middle-aged people are not only for aesthetics, but also for health. So, how should people be in middle age? This article will give you a detailed analysis of diet, exercise, mentality, etc.
Control your calorie intake.
Middle-aged people** should first control their diet and reduce their intake of high-calorie foods. It is recommended that the daily caloric intake be controlled within a certain range, and the specific value can be calculated based on the individual's height, weight, gender, activity level and other factors. At the same time, it is necessary to pay attention to nutritional balance and consume more nutrients such as protein, vegetables and fruits.
Follow the principle of "three meals".
Middle-aged people should follow the principle of "three meals and one meal" in their diet, that is, they should eat enough breakfast, eat good lunch, and eat less dinner. In addition, it is also important to avoid overeating and try not to eat late-night snacks to avoid excessive calorie intake.
Increase dietary fiber intake.
Dietary fiber helps to promote intestinal motility, improve constipation, and reduce fat absorption. Middle-aged people should eat more foods rich in dietary fiber, such as whole grains, legumes, vegetables, fruits, etc.
Choose the exercise that works for you.
Middle-aged people** should choose the exercise method that suits them, such as walking, jogging, swimming, yoga, etc. These exercises can not only increase metabolism and burn calories, but also enhance physical fitness and improve cardiopulmonary function.
Keep exercising and be consistent.
*It is not an overnight process and requires long-term persistence. Middle-aged people should develop a reasonable exercise plan and exercise at least 3-5 times a week for more than 30 minutes each time. At the same time, it is necessary to pay attention to the reasonable arrangement of exercise intensity and time to avoid overwork.
Combined with strength training, it increases basal metabolic rate.
Strength training helps to increase muscle mass and increase basal metabolic rate. Middle-aged people can combine strength training, such as weightlifting, push-ups, squats, etc., to increase muscle mass and improve calorie expenditure.
Stay positive.
*It is inevitable to encounter setbacks and difficulties in the process, middle-aged people should maintain a positive attitude and believe that they can succeed**. At the same time, we must learn to adjust our emotions and avoid affecting our physical and mental health due to the stress brought by **.
Set long-term goals.
* is a long-term process, middle-aged people should set long-term goals and do not expect to be quick in a short period of time**. Through continuous efforts and persistence, we will gradually achieve the best goal.
Seek social support.
In the process, middle-aged people can seek support and encouragement from family and friends. At the same time, you can also join a group or community to exchange experiences with others, motivate each other, and make progress together.
When people reach middle age, they need to take comprehensive measures from diet, exercise, mentality and other aspects. In terms of diet, it is necessary to control calorie intake, follow the principle of "three meals and one meal", and increase dietary fiber intake;
In terms of exercise, you should choose the exercise method that suits you, insist on exercise, persevere, and combine strength training to improve the basal metabolic rate; In terms of mentality, it is necessary to maintain a positive attitude, set long-term goals, and seek social support. Through a comprehensive approach, middle-aged people can achieve good health** and improve their quality of life.
Finally, it should be emphasized that it is not an overnight process and requires long-term persistence. Middle-aged people should be patient, confident, and persistent in the process, and believe that they can succeed.