Middle-aged people in their 40s have gained weight, what should I do? Recognize 2 reasons, walk in 3 steps, and return to twenty years old!
Most of the middle-aged people over the age of 40 have begun to gain weight, and they have become standard middle-aged people in terms of body shape. As a result, some middle-aged people began to awaken their health awareness, thinking that they should take action to change their increasingly rounded bodies and their increasingly weakened bodies.
First, the influence of modern lifestyle, "eat more, move less".
Especially the generation of Chinese who grew up after the reform and opening up, the material living standard has been continuously improved, the food is no longer scarce, and it is easy to obtain food. Moreover, the modern food industry is also turning over the tricks to provide people with endless processed foods every day. The general characteristics of these foods are that the more processed they are, the better the taste, the higher the calories, the less healthy they are, and the easier it is to make people fat.
Moreover, compared with the Chinese society before the popularization of the mobile Internet, it is more and more convenient for people to order food. People who live in the city can order food online through their smartphones at any time, almost without time constraints. Therefore, on the one hand, people can eat supper at midnight, and on the other hand, people can stay at home more, reducing the opportunities for physical activity.
In addition, the high pressure of work and life, resulting in less time to participate in physical exercise, is another objective factor. The popularity of various means of transportation, such as private cars and electric vehicles, has also greatly reduced the opportunities for physical activity in modern Chinese people.
Of course, the hard nature of sports also makes most people instinctively resist participating in sports, especially when we are free from diseases and disasters.
Second, there is a general trend of "physiological decline" with age after adulthood.
After the age of 30, our bodies generally start to go downhill. A typical manifestation is that you suddenly realize one day that you can no longer eat hazelnuts like you were in your twenties, because you are getting fat more easily and it is harder to lose weight. One of the important reasons is that the metabolic level of middle-aged people slows down.
Data: In 2016, the famous "Lancet" magazine published a report saying that China has become the country with the largest number of obese people in the world with a total of 89.6 million obese people. According to open media reports, there are still about 300 million overweight people in China.
From a practical point of view, the first reason (that is, lifestyle) is the main reason for the general obesity in the middle-aged group. Therefore, "shut your mouth and stretch your legs" is still the easiest and most effective way for middle-aged people to lose weight and stay healthy.
(1) Work and life are too busy and stressful, and a considerable number of people have already gained weight;
(2) The body has no major health problems, but minor ailments become frequent and the resistance becomes poor;
(3) Uncontrolled diet (if your "diet control" is just something you take for granted, for example, when you hear that you can lose weight by skipping dinner, you start skipping dinner. Then, it belongs to this category);
(4) Severe lack of exercise, resulting in poor cardiopulmonary function, weak muscle strength and endurance;
If the above situation happens to you more or less, then the implementation steps of exercising to lose weight should be carried out according to the above situation.
Step 1: Make "exercise" as important as "children's schooling"
When middle-aged people participate in physical exercise, the first thing to solve is not the problem of exercise itself, but the problem of "lack of time". Many middle-aged people think that they can't participate in exercise, the main reason is "lack of time".
Is that true? If there happens to be a child in your family who wants to "promote to junior high school" or "junior high school", no matter how busy you are, you will definitely arrange time to deal with this matter, including accompanying reading, checking the child's homework regularly, visiting teachers, and understanding the policies for further education, etc. Wait.
Tip: I just use the "children's education" as an example, you can replace it with what you think is the most important thing, and it can also let you see the essence of the problem.
Why don't you have time to exercise yourself, but have time for your child's education? Because you think the latter is important and the former is optional. This question can't be figured out, busy middle-aged people will never have time to exercise. If you "don't have time", you can't talk about how to exercise to lose weight.
In fact, seriously thinking about "how important is your health to you" is the most critical step. Once you figure it out, there is no "no time" problem. Everyone has the same amount of time, it's just how you plan to allocate it.
Tip: This "step 1" is used to solve the problem of middle-aged people who "have no time to exercise".
Step 2: Half-month trial period, and achieve two and a half-month small goals
People who just started to exercise to lose weight almost all have "ambitious ambitions", such as losing 20 kilograms quickly, regaining the slender figure when they were young, or practicing Schwarzenegger. Although we don't necessarily say it with our mouths, we probably think so in our hearts.
Wait a minute, because you haven't tasted the "hardships of exercise" and don't understand the importance of "patience" in the process of exercise. So might as well do this:
(1) First bury the "ambition" in the bottom of your heart. In weeks 1 and 2, you only need to stick to the cardio schedule three times a week. The requirements for these three exercises are that the intensity is not required, but only the duration of the exercise is required to be guaranteed within the range of ability, such as jogging for half an hour each time.
You can tell the officials that a large number of weight loss newbies and their "ambition" will be wiped out in the past two weeks. Because exercise is far less easy and beautiful than imagined, but the effect has not appeared.
Movement responses such as weak legs, sore muscles, breathlessness, and frantic heartbeats while running can quickly put many people off. For these friends, Game Over, come back when you rekindle your "ambition" in the future!
(2) If you have passed the first two weeks, you can continue to adhere to the plan of "30-60 minutes of aerobic exercise 3-4 times a week" for two and a half months. That is, the total duration reaches 3 months.
During these 3 months, most people can achieve good and noticeable weight loss. It is possible to lose weight of two or three kilograms, to ten kilograms.
During this period of exercise, the quality of diet control of the dieter and how hard they work on exercise will largely affect the weight loss effect in these three months.
Why three months? Because in general, about three months is enough for beginners to see significant changes in their bodies, enhance their confidence, and help continue to persevere. This is much stronger than the motivating effect of distant "ambition".
On the other hand, the weight loss effect of the current aerobic exercise program will gradually decay to the level of "not feeling" in three months, because the body adapts. So, after three months, it's almost time to adjust.
Tips: By the end of the three months of "Step 2", middle-aged dieters can already feel a significant improvement in their physique, including increased resistance, better sleep, fewer hair and small lesions, and improved cardiopulmonary function. Great improvement and so on.
Step 3: One More Floor
The weight loss partners who have completed the first 2 steps will be divided into two categories at this time:
Some people will think that they have "successful" in losing weight, so they will slack off, and if they are tired of exercise, they will gradually return to their past life and gain weight again.
Others will continue to exercise. But at this time, they will find that it is more difficult to lose fat, not only will the fat loss become smaller, but also start to encounter a plateau.
At this time, it is necessary to adjust the exercise and diet plan to break through the plateau period and further restore the weight and body fat rate to the normal range. This could take another few months, half a year, or a year, depending on the person.
Once body weight and body fat percentages approach or return to normal ranges, there is no need for exercisers to "lose weight" as their primary exercise goal.
If you love running, you can think about how to train to make your running level better. Men who want to become muscular men or women who want to have curvaceous body lines can begin to systematically learn and practice strength training.
Middle-aged people who can go to the "third step" will be the best in sports among middle-aged people. They are likely to become mass runners in various marathon events, and they may also become middle-aged fitness experts in the gym.
In fact, as long as a small number of people can go to the third step, and those who can persist in the third step for a long time are even rarer. If you can be one of them, God will not treat you badly, you are likely to surpass yourself in your 20s and 30s in certain physical performances, and look much younger than your peers.
As a middle-aged person who wants to lose weight, or a middle-aged person in his 40s who wants to eliminate the "fat" body shape, as long as he can go to "step 2" first. Although this short "3 months" is only a moment, it is likely to affect your whole life!
【Extended reading】
Is 50 a middle-aged person or an elderly person? Stroke it from 4 different angles, and you will understand!
People don't start exercising until middle age, is it still too late?
Royal Fitness