First of all, you need to know your own physical condition, what is the cause of obesity, is not a fatty liver and other diseases, if it is to be treated first, if it is just ordinary obesity is good.
Suitable for middle-aged people Healthy fat loss weight loss methods are as follows:
Dietary habits to improve. From the moment you want to lose weight to start paying attention to diet, to improve from the eating habits, do not eat greasy food, do not overeat, three meals a day seven minutes full, dinner is not too full, do not eat late-night snacks, less alcohol.
Adopt good habits. Early to bed and early to rise, reasonable rest, some people on the network flirted with the idea that "to eat enough to have the strength to lose weight", to lose weight first body to be good, good habits so that the body accustomed to the biological species of the day and night, normal operation, endless.
Diligent exercise, do aerobic exercise. Obese people are generally more in the city, they lack of exercise, basically nestled in the home more, to go out more, climb the mountain, ride a bicycle, go to the gym, swimming, square dance, etc., so that the movement to consume body fat. People to middle age, the body is not as strong as young adults, to be physically active, should not be high intensity exercise.
Do more housework and exercise at home. Life chores little by little, for example, before the clothes are washed with a washing machine, you can choose to hand-wash, more mopping, research food, find fun in life, in the fun of weight loss. The floor is higher, you can also choose to climb the stairs.
Traveling. The body and time and money allow more to go out and travel to the neighborhood, you can also choose to go farther away. Getting your body out and about is the only way to stimulate the cells of movement.
I'm happy to answer your question and hope my answer helps.
Middle-aged people in their forties, physical decline muscle began to lose the basic metabolism slows down, so do not exercise the abdomen is very easy to accumulate fat. To lose ten kilograms of weight, the last way is to exercise. Here I recommend a self-weight training program for you to try.
Self-weight training program (warm up well before training, stretch after training)
Monday. Push-ups, hanging leg raises, jogging
Tuesday. Rest
Wednesday. Pull-ups, sit-ups, jogging
Thursday. Rest
Friday. Weighted squats, hanging leg raises
Saturday. Rest
Sunday. New cycle
The recommended jogging time is 45 minutes or more, and the diet is a light protein-rich one.
Hello everyone, I am keepRunningMen!
Serious preambleI've always believed that age is not an issue when it comes to weight loss (of course being too old is not part of the discussion)! Wanting to lose weight successfully has everything to do with how hard you work, and the weight loss methods you master!
It's true that the older you get, the more your metabolism and metabolism decline, and the more difficult it is to lose weight, but it's just a little more difficult, not impossible! As long as you put in more effort than the young people, you will be able to make the fat disappear!
I've always followed a healthy, scientific approach to weight loss, which is based on diet and supplemented by exercise! This is also suitable for a variety of age short weight loss methods, the following specific analysis, we should do! The first thing you need to do is to get your hands dirty!
Specifically how we do, is to adjust their dietary structure, dietary balance, know what to eat, what should not eat, you can refer to the following aspects:
1. Staple food, to dietary fiber-rich coarse grains as the main, eat less rice and other fine grains, this is very important. It's very important not to ask why, it's just the way you eat!
2. Eat a light diet, not too heavy flavor, everything to light, less oil, less salt, less sugar!
3. Eat more green vegetables, eat more eggs, dairy, soy products and other protein-rich foods!
4. Eliminate high-calorie, high-fat, high-sugar foods, such as barbecue, fried, hot pot desserts, beer, drinks, and all kinds of entertainment!
5. Drink more water and tea!
Adopt a good dietary habits, to the above principles as the basis of diet, rationalize their three meals a day, nutritional balanced collocation, improve the intake of vegetables, protein, reduce the intake of staple food!
The second point, actively participate in sportsIn the diet control on the premise of more exercise can increase the consumption of calories, accelerate the speed of weight loss, so that we are faster and easier to see the effect of weight loss!
But for middle-aged people in their forties, we shouldn't just exercise to lose weight, we should exercise for the sake of our own physical health!
Exercise, if only to lose weight and improve physical fitness, we do not need to participate in the intensity of too high a movement, low to medium intensity of mild exercise, we can achieve the effect we want, and the effect is very good!
My recommended sports, there are jogging, brisk walking, cycling, jumping rope, swimming, calisthenics, playing ball and so on !
According to their own actual situation, choose a suitable exercise! The weight base is large, the first choice of fast walking, elliptical, swimming, cycling, normal weight on the choice of jogging and so on!
In the middle age, I also recommend another kind of exercise, specifically a movement - deep squat!
Deep squatting, mainly to exercise our thighs, a strong and powerful thighs, but also predicts the degree of our health!
There's a popular saying that "the roots of old trees wither first, and the legs of old men decline first" , when we get older, due to the loss of muscle, bone sparsity, our legs are the first to aging. We're not afraid of gray hair and sagging skin, but we're especially afraid of inconvenient and unprofitable legs! If so, there will be obstacles to doing anything!
So in order to prevent the aging of our legs, we must always strengthen the leg training, so that we can get the leg muscle strength, leg bone density is strengthened to prevent or slow down the aging of the legs!
So, I extremely recommend practicing legs, I recommend the action is squatting, there is no foundation, we can first unarmed squatting, and so have a certain foundation, we can also weight squatting!
Through the above analysis, forty-year-old want to lose belly, thin down the method is:
Reasonable control of diet, and planned to participate in aerobic exercise, and then is to adhere to, adhere to, unwavering implementation of their own plans
To the end of the day, I will not be able to find the right way to do this, but I will not be able to find the right way to do this, because I will not be able to do it!
At the same time, in order to prevent the aging of the legs and strengthen the legs, we also have to give ourselves a deep squat training program!
Obesity is divided into pathological obesity, hereditary obesity, and general obesity. The first and second are less common, and the third is more common.
Pathological obesity needs to go to the hospital for relevant treatment, genetic obesity is usually more difficult to treat.
Ordinary obesity, want to lose 10 kilograms, depending on the height and weight of the individual to achieve how much. Overweight people thin ten kilograms is no problem. What needs to be done is:
1, self-disciplined exercise (including strength training, aerobic training, mixed-feeding oxygen training)
2, ball sports
3, control their diet, less intake of high carbon water, high-fat, high-calorie food, more high-protein food
4, can not stay up all night
5, can not drink alcohol, really can not avoid the drinking game The following is a list of the most important things you can do for your business. You can drink a little red wine.
6, the special method is not recommended, liposuction can immediately draw off the fat.
7, cut the stomach, change the volume of the stomach, so as to reduce the appetite.
8, consume meal replacement powder, here refers to not diet pills, do not eat diet pills.
Weight loss is a slow process, we are not all of a sudden fat, so all of a sudden thin la, fat is not willing to adjust the mindset, slowly, surely can succeed!
Self-discipline!
I lost more than 20 pounds, the experience is the cliché "keep your mouth shut and open your legs": eat less carbohydrates (rice, noodles, etc.), eat more coarse grains and vegetables, eat less pork, eat more beef and chicken and aquatic products. Every day adhere to jogging or brisk walking, and do some yoga exercises in moderation.
For people over forty years old who have a big belly should actively lose weight, because in the abdomen there are a lot of intestines, liver, stomach and pancreas, if the abdomen for a long time obesity will let visceral fat into the digestive system, bring damage to the liver, causing fatty liver. The accumulation of excess fat in the abdomen can easily affect the body's metabolic rate, thus affecting the digestion and absorption of sugar, increasing the risk of diabetes, in addition to abdominal obesity can also cause fatal heart disease.
How to do to lose belly fat?
1, insist on doing aerobic exercise
Belly big people should have at least 30 minutes of aerobic exercise every day, so as to help consume body fat to provide energy, exercise heartbeat per minute to reach more than 130 times. Aerobic exercise includes cycling, running, jumping rope or swimming, etc., but you need to stick to it for a long time before you can see the obvious effect.
2, adhere to the rope skipping
Rope skipping is a high-intensity aerobic exercise, can effectively burn fat, can drive the whole body to participate in the muscle groups, improve the cardiorespiratory function, so that the body has become more flexible, increased balance. Rope skipping should be taken in a non-intermittent manner, at least 30 minutes or more to help burn fat and help reduce abdominal fat.
3, do roll abdominal training or sit-ups
Roll abdominal training can effectively stimulate the abdominal muscles, so that the abdominal fat becomes more firm, so as to achieve the effect of removing the belly. As we all know, every day to do sit-ups can also be achieved to reduce the effectiveness of the abdomen, need to lie flat on the bed, double knees bent, arms on both sides of the heart, adjust the breathing, inhalation time to let the upper body up, the waist below the body parts should be close to the ground, the back as far as possible off the ground, and then exhale to return to the beginning of the position, so that you can increase the strength of the waist muscles, reducing the waist and abdomen of the The first thing you need to do is to get rid of the flab.
4, adjust the diet structure
Diet to low-fat low-carbohydrate-based, eat more fresh vegetables and fruits, control sugar, salt and grease intake, quit eating late-night snacks bad habits, away from spicy stimulating greasy food. Eat more food rich in crude fiber to stimulate the gastrointestinal tract peristalsis, to help discharge the body of the garbage, drink more water more urination
Warm tips
Every morning after waking up a cup of honey water has the effect of purging the bowels of the detoxification, usually to speed up the pace of walking, so that the body can burn excess heat. The first thing you need to do is to eat some whole grains because they are low-calorie food and have the effect of losing weight.
To lose the belly, the overall thin ten kilograms, need to do: walk every day to walk for an hour, about 6,000 steps is appropriate, fitness running, the beginning of the run 5-10 minutes, and gradually increase to 20-40 minutes, and so on, you can also play table tennis, the amount of exercise and exercise time should be appropriate, should not be too large or too long, these sports as long as persistent, persistent on the weight loss can be received! The first thing you need to do is to get a good deal on your own.
Some people, face and limbs are relatively thin, is the belly fat, a lot of abdominal fat, and often constipated. This is an imbalance of blood and qi in the belt, can not about the growth of abdominal fat. After a long time the waist and abdomen will appear flabby, women are also prone to cause menstrual disorders and gynecological problems! I share with you a way to unblock the Belt Chakra, insist on tapping the Belt Chakra points, harmonize qi and blood, slim the belly and reduce fat. 1. first of all, we, to the navel as the center of a horizontal practice, to the armpit as the starting point in the downward drawing a firm line, the intersection of the two lines is the Belt Chakra point. 2. and then with the eyes of the fist of this position, knocking back. 3. Be careful not to strike with this side of your fist. This will hurt the skin and will not penetrate. 4. we turn the palm upwards. Make a fist. Tap backward with this position of the eye of the fist. 5. 5. Tap 108 times a day.When you tap the Belt Pulse Point, you will feel all the fat in the waist and abdomen trembling, accelerating fat metabolism at the same time, but also stimulating intestinal peristalsis, increasing the feeling of defecation. However, it is important to note that women should not tap the Belt Pulse during menstruation and pregnancy.
Prevention is better than cure; the increase in awareness of health maintenance can reduce the harm of disease to us!
Regarding weight loss, there are a lot of methods circulating on the Internet, some advocate starting from the diet, such as not eating greasy food, three meals seven minutes full, and some say that only two meals a day, this argument is based on the level of the "control the mouth"; another theory is to "open the legs". Another theory is "open your legs", which does not only mean walking, but strengthening exercise in a broader sense. Each person should choose a suitable exercise method according to his or her own physical condition, not a one-size-fits-all approach. Young people can choose some of the exercise of a larger amount of exercise, such as running, cycling, swimming, middle-aged and elderly people can choose some of the exercise of a smaller amount of exercise, such as slow walking, Tai Chi, square dance and so on.
The author is also experienced in the process of weight loss, but also tried a variety of methods, the current weight loss is also 6-7 kilograms, here to share their own way.
Diet
Do not have to deliberately eat only two meals, I follow the "breakfast to eat well, lunch to eat full, dinner to eat less" principle, for breakfast and Chinese food is not control, but dinner really have to eat less, every night after 8:00 p.m. to prohibit eating. In terms of diet, also try to eat less greasy spicy food, do not drink alcohol, especially beer. Developing good eating habits is the basis for weight loss.
ExerciseAt present, the way to exercise is relatively small, mainly to walk. Walking to and from work every day, about 5 kilometers, can consume part of the excess fat. When I get home, I sometimes do some simple exercises, such as push-ups, sit-ups, jumping for 10 minutes and so on. This is not enough to do, but it can also play a certain role in assisting.
HabitsEarly to bed and early to rise every day, do not stay up late, so that the body maintains a normal biological clock. This is relatively easy to do, but also can not be ignored. Good habits will last a lifetime, not only for weight loss, but also for physical health. In addition, modern people have workplace anxiety, need to adjust their mindset, so as not to be too much pressure on the body health, but also not conducive to weight loss.
The above points summarized for the individual, in general, these reasons many people understand, but often easy to know and difficult to do, in order to really achieve personal weight loss goals, the most critical or the most important thing is to adhere to the perseverance, perseverance, perseverance in order to achieve.