How to lose weight after 40?
How to lose weight after 40? Various diseases appear in old age, How should we lose weight healthily at this time.For obese people with cardiovascular disease, type 2 diabetes, metabolic syndrome, BMI > 30 kg/m2, weight loss should be carried out purposefully.
Studies of this population found that the benefits of losing weight were clear.
For the elderly, the way to lose weight may be different from the young, more personalized.
Weight loss goals: Increase muscle mass, increase basal metabolic rate, decrease body fat percentage, and improve overall mobility and quality of life.
The way of reducing weight should be based on the current medical history and medication information, and the individual plan should be made, starting with exercise, diet and medication.
How to do exercise to lose weight after 40 years old
- Weight-bearing muscle exercises
Combination exercise that includes weight-bearing strength training is recommended for older adults.
Weight-bearing strength training is the best way to avoid muscle loss and maintain bone density. Therefore, exercise is the first choice for obese elderly people who want to lose excessive visceral fat and maintain muscle mass.
Weight exercises are muscle bulking exercises done by lifting heavy objects repeatedly and quickly;
Strength exercises are designed to harden muscles by lifting heavy objects repeatedly in a slow, controlled manner.
Both exercises increase muscle strength and need to be done in tandem.
At first, it is recommended to go to the hospital for systematic assessment, under the guidance of a doctor or therapist, in order to avoid sports injuries.
The weight here can use some exercise equipment, or use dumbbells at home, elastic bands gradually increase the load, and exercise the upper and lower limbs and key core muscles respectively
- Other sports
Other exercise options: low-intensity aerobic training, flexibility training, balance training, combined with weight-bearing muscle strength training, can enhance the effect of weight loss.
(1) Moderate and low intensity aerobic training:
Walking, an aerobic exercise for the elderly, helps to keep the heart, lungs and blood vessels in good condition, and increases bone density and muscle strength in the lower extremities.
Walk 30 minutes to 1 hour every day, the best speed is a little deep breathing, light sweating, you can also use a pedometer, in daily activities to record the number of steps every day, should be a total of 10 000 steps.
The elderly with arthritis can choose to exercise without pressure on the hip and knee joints, such as swimming, or walking in the pool, 30 minutes a day, is also a good way of aerobic training.
(2)Flexibility training:
It can improve the motion range, flexibility and accuracy of the elderly joints and ligaments, and improve the performance of bone resistance to pressure and torsion, especially suitable for the elderly who have the risk of falling down.
Flexibility can be judged by simply standing up straight, legs together, bending low, touching the ground with the palms of your hands and keeping your knees unbent:
If the whole palm can touch the ground completely, it shows excellent flexibility;
If the fingers can touch the ground, it is very flexible;
If the fingers can touch their instep, good flexibility.
Otherwise, poor flexibility, need to exercise.
You can do all kinds of aerobics and taijiquan, including drafting, bending and rotating exercises.
It should be noted that the movement should be gradual and slow, and the muscle ligament that is pulled can be slightly uncomfortable. It can not be rushed to cause pain, so as to prevent muscle ligament injury and joint injury. It is recommended to do flexibility exercises for 15 minutes a day.
(3) Balance training:
Can enhance the elderly’s ability to control the body, reduce falls, hip, wrist and waist injuries.
Such as leg lifting exercises, standing on one leg exercises, hands and knees four-point support exercises, standing exercises with eyes closed, etc. Note:
Practice should be from easy to difficult;
First in the open state of practice, gradually transition to the closed eye exercise;
Gradually increase the transfer and swing of the center of gravity, from small to large, the speed should not be too fast;
Exercise at home, next to someone to protect;
Stay away from hard objects such as furniture in case you lose your balance and injure yourself.
Because of injury and injury, the old man who appears balance obstacle, should undertake exercise below the guidance of professional personnel. Balance exercises are recommended for 15 minutes a day.
How should diet lose weight after 40 years old
high protein diet
The study found that a high-protein diet was more suitable for older adults with sarcopenic obesity than a regular protein diet.
A high-protein diet can produce greater fat consumption, especially visceral fat, optimize muscle protein synthesis, prevent muscle weakness and fall, increase satiety, achieve the goal of appetite control, weight loss, reduce the harm of chronic metabolic diseases, and provide a large number of essential nutrients.
It is recommended that 1.2 ~ 1.6 g protein /kg/ day, that is, the weight of 60 kg of the elderly, daily protein content between 72 ~ 96 g, and protein consumption should account for 25% to 30% of the total daily diet.
Poultry lean meat, fish, and 300 mL low-fat milk per day are good choices. For the elderly who have difficulty chewing, legumes and eggs can be used instead of lean meat.
In the distribution method of three meals, attention should be paid to:
Eat enough protein for breakfast (no less than 35 g) to increase your feeling of fullness throughout the day.
Eating breakfast reduces the need for unhealthy snacks in the evening;
Do not eat breakfast, will significantly increase weight, so the elderly must pay attention to eat breakfast;
If you have enough protein (> 48 g) at lunch, you can have a stronger muscle synthesis effect.
In addition, for postmenopausal women and the elderly, 1 000 mg of calcium daily (including dietary calcium) and 400 to 800 IU of vitamin D are essential supplements for maintaining bone health.
Three, timely adjustment of drugs
Weight loss may involve adjusting medications, so it is recommended that you provide your doctor with comprehensive medical history and medication information.
Here are some medications that can cause weight gain. If you’re trying to lose weight, ask your doctor if you can replace them with other medications:
Antiepileptic: gabapentin
Antipsychotic: Olanzapine
Antidepressants: Tricyclic antidepressants
Hypoglycemic drugs: sulfonylurea, thiazolidane diketone
Beta blockers
Steroid hormone
conclusion
There are many benefits to lose weight after age 40
With the improvement of economic level, obesity is on the rise. Aged people, there is a special body fat distribution characteristics – muscle oligopathy obesity, middle-aged and young weight loss methods are not suitable for them.
Although to this day there is still a lack of clear definition and treatment guidelines for obesity in this population, promoting a healthy lifestyle and safe exercise within the scope of your ability to improve overall mobility and quality of life is indisputable.
Keep your body young 7 Bad Habits that Speed up aging, Do you have them?
