Time slips away, the young years are fleeting, and suddenly one day you find that you have reached middle age, in addition to the spirit and physical strength are not as good as before, the body shape has also changed a lot, and there is more and more fat, and no matter how hard you exercise and eat less, those extra pounds just can’t fall off.
It turns out that middle-aged fat really exists
As you age, there are some subtle changes in your body that can lead to weight gain.
It is not easy to lose weight when you are older, but it is not impossible to do it. Understanding the changes that are happening in your body and taking targeted steps can help you manage your weight and improve your health.
The reasons for middle-aged fat
People will gain weight in middle age, especially in the middle – waist and abdomen, buttocks and thighs – too much fat to get rid of. Not only does the body lose shape affect the line, but more importantly, it increases the risk of various chronic diseases.
The main causes of fat are roughly as follows:
1. Basal metabolism is declining naturally
This is the main reason for the body to become fat, according to relevant studies, the body’s basal metabolic rate will gradually decline after the age of 25, generally speaking, an average of 2-5% every 10 years.
As we age, our metabolism also slows down, which will lead to a decrease in the efficiency of the body in burning and burning calories, so fat accumulates more and more, especially in the waist and abdomen.
2. Hormonal changes
Hormones are chemical messengers that control most bodily functions, from reproduction to starvation, and they are also the biggest factor in noticeable changes in the body after age 40.
After middle age, especially after menopause, estrogen, progesterone and testosterone levels fluctuate.
Fluctuations in hormone levels can lead to a range of changes, such as decreased bone density, decreased lean muscle mass, and changes in libido and mood
3. More likely to suffer from insulin resistance
As we age and hormone fluctuations, the body’s ability to control blood sugar begins to weaken.
The most important hormone that regulates blood sugar levels is insulin, and when the body begins to ignore it, it can lead to insulin resistance, and cells cannot absorb glucose from the blood for energy, resulting in you often feeling hungry and eating non-stop.
This not only leads to weight gain, but also increases your risk of developing type 2 diabetes.
4. Reduced activity
Compared with young people, middle-aged people will have significantly less physical strength and energy, and most people will prefer a quiet and comfortable lifestyle, with fewer parties, exercises and physical labor.
Diseases caused by certain age factors, such as arthritis, lower back and leg pain, can also affect activity levels.
Xiao can’t keep up with the calories he consumes, so he will naturally gain weight.
5. Reduced sleep quality
Many middle-aged people after the age of 40 often feel that it is difficult to fall asleep and not as good as when they were young, which is still caused by hormonal changes.
Poor sleep and lack of adequate rest in the body will lead to a further decline in energy, physical strength and activity.
On the other hand, chronic sleep deprivation can also easily lead to weight gain. The results of the National Health and Nutrition Survey show that people who sleep less than 5 hours a night are almost twice as likely to develop obesity as those who sleep 7 to 9 hours.
6. High pressure
When people reach middle age, there are old and young, and the pressure of life and work will be greater.
Studies have shown that when you are stressed, your body secretes cortisol, a “fight or flight” hormone. The constant secretion of cortisol causes blood sugar levels to drop, which makes you want to eat more, especially sweets.
Stress can lead to an increase in visceral fat, most obviously manifested by more and more fat on the belly.
7. Unhealthy diet
High-sugar, high-carb diets are unhealthy for people of any age, and even worse for middle-aged people.
Slowed metabolism, hormonal changes, reduced activity, lack of sleep, all this, combined with regular high-calorie diets, will make it difficult for the body to consume the calories it eats, and gaining weight is almost a matter of minutes.
1. Change your diet
Starting with diet is the first step in solving many health problems, including weight loss.
Gradually reduce your intake of carbohydrates and sugars, increase high-quality proteins and healthy fats, for example
Poultry and livestock lean meat, fish meat
Egg
shrimp, crab and other seafood
olive oil
Coconut oil
animal oil
In particular, foods rich in Omega-3 fatty acids such as salmon, tuna, chia seeds, and flaxseeds are good for cardiovascular and cerebrovascular health.
In addition, you should eat more vegetables rich in dietary fiber to supplement vitamins and minerals.
Protein, healthy fats, and fiber also help you prolong satiety, reduce appetite, and help you control your food intake, which in turn can lead to weight control.
2. Exercise appropriately
After getting older, I don’t like to move anymore, but in order to stay healthy and stay in shape, I still need to exercise regularly, even if I do housework and take walks every day.
As you age, muscle mass gradually decreases, and muscle laxity and sagging become more and more obvious, which also makes your whole person look bloated.
You can do some resistance training appropriately under the condition of physical strength, such as planks, push-ups, dumbbell lifting, etc. Resistance training not only rebuilds tight muscles, but also helps burn fat and restore metabolism, as well as keep bones and body healthy.
3. Ensure sleep
There are many ways to fall asleep quickly and improve sleep quality, such as:
Count the sheep
breathe deeply
meditation
Listen to soft music
Create a slightly cooler, comfortable and quiet sleeping environment
Yoga, meditation, music, etc. can also help you relieve stress and help control cortisol production, thereby reducing belly fat.
In addition, as we age, the hormone “melatonin” in the body that controls sleep will gradually decrease, and proper supplementation of some melatonin will also be very helpful for sleep.
4. Intermittent fasting + low-carbon diet
Intermittent fasting is the most effective and easiest way to lose weight that is used by a large number of people around the world.
For middle-aged people, light fasting helps increase metabolic rate, speed up fat burning, play a role in weight control and weight loss, and minimize the chance of developing age-related diseases.
During fasting, your blood sugar and insulin levels will drop to lower levels, and your body will rely on stored fat for energy, especially when light fasting is done with a low-carb diet.
The main reason for middle-aged fat is the slowdown of metabolism and basal metabolism, and because of the decline in physical strength and energy, the amount of exercise is reduced.
To control and lose weight, you should first change your eating habits, focus on a low-carb diet, eat more healthy fats, proteins and vegetables, and do some physical activity properly to ensure sleep.
If you can do this, it is possible to achieve middle-aged people not to “get fat”.