Aunt Wang is in her early sixties this year. Although she is over 60 years old, Aunt Wang pays great attention to keeping her weight. At present, her body mass index BMI is still maintained at about 20.5.
But Aunt Wang is still a little unhappy.
It turns out that since she was 50 years old, she slowly had an obvious circle of meat on her small belly. The weight is not heavy, and the rest of the body is also fine. How can the small belly protrude? Can it be reduced?
In fact, many friends have this confusion:
Is it true that as you get older, your figure will go out of shape? The weight is basically normal, but it has a small belly, and people also look fat.
Is there any way to improve what?
Teacher Fan Zhihong carefully talked about body shape and age and gave four suggestions.
Is there a relationship between body shape and age in what?
Generally speaking, between the ages of 18 and 25, it is almost the healthiest, most beautiful, strongest and most metabolic stage in life.
After the age of 25, the basic metabolism starts to decline. Muscle will continue to lose and the proportion of body fat will gradually increase.
After the age of 40, this process will become more obvious. Not only does subcutaneous fat increase, but visceral fat and even bone marrow fat will also increase.
If the body fat content is too high and the visceral fat is too high, swimming rings will easily appear on the belly.
Sometimes, even if the weight is still within the normal range, the small belly may protrude.
As you get older, your figure will definitely go out of shape?
People aged 25 and 65, even if they weigh 100 kg, have very different body fat content, visceral fat content and muscle content.
With changes in metabolic levels and hormones in the body, it is indeed more difficult for older friends to maintain their body shape.
This is a trend that is difficult to change. Unless people strengthen fitness and try to delay or even reverse this trend, fat will easily deposit in the waist and abdomen even if they are not overweight.
Of course, this does not mean that you can simply [break the pot and break the fall].
Ernestine Shepherd, an elderly bodybuilder in the United States, gets up before 5 o’clock every day to run and keeps fit. At the age of 80, she is popular all over the world.
China’s 80-year-old Uncle Wang Deshun is also a legend of an elderly bodybuilder.
Professor Li Ruifen, a famous nutritionist in our country, is 94 years old, but he has always been very strict with himself in terms of diet, nutrition and physical activity.
From her youth to her 80s, she has maintained a weight of about 100kg without obvious change.
If there is a banquet outside, she will walk more and consume extra calories if she eats more.
As you get older, how do you look at your body correctly?
As one gets older, one has to make multiple efforts to maintain a relatively standard body shape and good physical condition as one did when one was young.
Many people have formed the good habit of sticking to exercise. It is not easy to stick to it. We can not demand waist and abdomen curves like young people, as long as we strengthen exercise and reduce waist circumference as much as possible.
Many young people should also reflect. Less than 40 years old, is it no longer tight and slim, and the belly is full of fat? If you don’t pay attention when you are young, the distortion will become more obvious as you get older. It really shouldn’t be.
On the one hand, too much fat accumulates, which also means that the risks of cardiovascular and cerebrovascular diseases and diabetes are greater.
Pay attention to diet and exercise, not only for the sake of beauty, but also for the sake of health.
4 Suggestions to Help Your Body Build and People Healthy
Step 1: Diet
In terms of diet, the most basic thing is to achieve adequate nutrition and diversified food.
Food should be fresh. Vegetables and fruits, coarse cereals and beans, nuts and oilseeds are all conducive to keeping fit.
According to the Dietary Guidelines, it is recommended that:
- Eat 300 ~ 500g of vegetables every day, half of which are green leafy vegetables; 200 ~ 350 grams of fruit, replaced by various colors; Bean products are eaten three or four times a week. Fish are eaten three or four times a week, meat is eaten about one or two times a day, eggs are eaten one day, and milk is drunk one and a half cups a day. Eat another handful of nuts. Whole grain coarse cereals and miscellaneous beans should preferably account for half of the staple food, and coarse cereals should also be diversified, instead of just staring at corn and sweet potatoes.
The elderly have a small appetite, so their appetite can be slightly reduced, but they must have more varieties of ingredients.
After eating, there are no uncomfortable varieties. All kinds of vegetables and fruits, fish, eggs, milk, coarse cereals and beans should be eaten without too many taboos.
If it is uncomfortable to eat raw, it can be cooked or steamed. If it is hard to bite, it can be cooked soft and stewed soft to eat. Large pieces are not easy to chew, but can be chopped and beaten to eat.
Also remember to put less salt and oil and eat less sugar when cooking.
2. Campaign
The most important thing to emphasize is not to sit for too long.
It will not only degenerate muscles and accumulate fat, but also cause cardiovascular and cerebrovascular sclerosis and other problems.
It is necessary to exercise for half an hour five times a week.
Choose moderate-intensity exercises such as fast walking and jogging, or use fitness equipment to enhance strength. Pay attention to safety when exercising.
Step 3: Rest
As you get older, your sleep quality decreases and your deep sleep decreases. You can take a nap during the day, but it is best not to exceed 20 minutes.
If you don’t sleep well at night, remember to find out the reason in time and improve as soon as possible.
You know, adequate sleep can ensure the body’s repair ability, especially for the middle-aged and the elderly.
Step 4: Mood
Try to be happy and peaceful.
No matter how anxious, angry or excessively excited, the old man’s body may be overwhelmed.
Children also remember that it is the best filial piety to make elders feel warm, caring and not arguing with them.
I hope Teacher Fan’s explanation and suggestions are useful to all friends. I wish everyone good health!