After turning 30, your body’s functions begin to decline, metabolism slows down, and your figure starts to expand. By the age of 40, waistlines become more prominent, and the trend of middle-age weight gain seems unstoppable.
How can middle-aged individuals effectively lose weight? Here are six methods to help you maintain your figure:
1. Schedule 4-5 sessions of aerobic exercise per week
Each session should last no less than 30 minutes, as the body primarily burns sugars in the first 20 minutes or so of exercise. After half an hour, the proportion of fat burned significantly increases.
You may choose activities such as jogging, swimming, aerobics, cycling, etc., and maintain a variety of exercises to keep burning fat and lose weight more quickly.
2. Take a 15-minute walk after meals before sitting down
Avoid sitting still after meals, as the digestive system begins to work at full capacity. If you sit down immediately, blood circulation will focus on the digestive system, slowing down metabolism in other parts of the body, which can lead to fat accumulation in the abdomen and buttocks.
A 15-minute walk can promote gastrointestinal motility, speed up digestion and absorption of food, increase calorie consumption, and prevent fat accumulation.
3. Eat only three meals a day, stopping when you’re 70-80% full
Quit all snacks and stick to three meals a day to establish a stable rhythm for digestion and metabolism, avoiding the excessive burden on the stomach and intestines due to frequent eating.
When dining, stop when you feel a certain level of fullness but could still eat more. This is the state of being 70-80% full, which can effectively control stomach capacity and help you gradually slim down.
During meals, you can appropriately reduce the intake of staple foods. If you originally planned to eat two bowls of rice, you can now change to one and a half bowls, accompanied by ample vegetables and a moderate amount of meat. This will meet nutritional needs without excessive calorie intake, helping to maintain the body’s normal operation and health.
4. Increase the intake of green vegetables
Green vegetables are relatively low in calories and rich in vitamins, minerals, dietary fiber, and antioxidants, which can enhance immunity and benefit health. Dietary fiber can promote intestinal motility, prevent constipation, and reduce the absorption of fat in the intestines.
It is recommended to have 400-500g of vegetables daily, such as a serving of stir-fried lettuce or Chinese cabbage, or a plate of mixed greens or cucumber salad, which is refreshing and tasty. Diverse intake ensures the body receives comprehensive nutrition.
5. Regularly engage in strength training
As you enter middle age, muscle mass begins to decrease, and the basal metabolic rate drops, making it easier for fat to accumulate. Strength training can prevent muscle loss. Through compound strength training exercises like squats, push-ups, pull-ups, rowing, and presses, muscle fibers experience minor damage, and during the recovery and repair process, muscles become stronger and firmer.
How to arrange strength training? For example, engage in strength training two to three times a week, targeting different muscle groups each time, such as upper body on Monday, lower body on Wednesday, and full-body comprehensive training on Friday. Each session should last 30-40 minutes. With long-term persistence, you will noticeably feel changes in your body, with tighter muscles, increased basal metabolic rate, and more vitality.
6. Go to bed earlier and ensure 8 hours of sleep
In the fast-paced modern life, many middle-aged people face work pressure and daily琐事, leading to insufficient sleep or decreased sleep quality. Staying up late and lack of sleep can lead to endocrine disorders, accelerated aging of body functions, decreased metabolic levels, increased appetite, and easier fat accumulation.
Regular early sleep can avoid late-night snacks, and getting 8 hours of sleep allows the brain to rest fully, improving work efficiency and mental state the next day.
It is recommended to go to bed before 11 PM, avoid staying up late, refrain from using electronic devices before sleep, and create a sleep-inducing environment. You can take a hot bath before bed to relax, or listen to soothing music to help you fall asleep faster.
