Don't worry about gaining weight in middle age! Low metabolism can also lead to weight loss, 4 methods are personally tested to be effective

Waist circumference quietly breaks historical high, can't last year's pants button up this year? Don't rush to throw the weight scale into the trash can, it's not entirely your fault for gaining weight in middle age. Scientists have found that after the age of 25, the basal metabolic rate decreases by 1% -2% every 10 years, which means that at the age of 40, one consumes nearly 100 fewer calories per day than at the age of 20, equivalent to the "passive skill" of automatically accumulating 5 pounds of fat per year. But the good news is that metabolic rate is like bank interest rates, even though the benchmark value is lowered, we can still achieve a comeback through "financial management methods".

1. Re understanding your energy balance sheet

1. The truth about metabolic deceleration

Muscle loss is the biggest culprit, with an annual loss of 0.5% -1% of muscle tissue after the age of 30, and each kilogram of muscle can consume an additional 13 calories per day. Hormonal changes also exacerbate the situation, with a decrease in estrogen levels during menopause causing fat to accumulate in the abdomen, and a decrease in testosterone levels in men leading to difficulty in muscle synthesis.

2. New algorithm for calorie deficit

Traditional "eating less and moving more" may have the opposite effect on people with reduced metabolism, as extreme dieting can trigger a "hunger mode" in the body. It is recommended to use a basal metabolic rate of 1.2 as the daily intake benchmark and create a sustainable gap of 200-300 calories per week.

2. Eating is more important for nutrition than eating less

1. Protein priority principle

Ensure 20-30g of high-quality protein per meal, which is equivalent to palm sized lean meat or 2 eggs. Leucine in whey protein, deep-sea fish, and soy products can directly stimulate muscle synthesis signals, and the body consumes 20% -30% of calories to digest protein itself.

2. Intelligent Carbon Water Distribution

Concentrate refined carbon water before and after exercise for 3 hours, and replace it with slow carbon such as oats and sweet potatoes during other periods. Try reducing the amount of staple food by one-third and filling the empty space on the plate with equal volumes of mushrooms or broccoli.

3. Sports Modification Metabolic Engine

1. Strength training is a mandatory option

2-3 times a week for full body resistance training, starting with self weight squats and elastic band rowing. Research shows that regular strength training can increase resting metabolic rate by 7% -8%, and the effect lasts until 72 hours after exercise.

2. Fragmented aerobic exercise is more efficient

Give up the torture of running continuously for 1 hour and switch to 3 sets of 6-minute high-intensity interval training every day. When climbing stairs, take two steps and do one step at a time, and when waiting for the bus, do heel lifting exercises. The cumulative effect of these "non exercise heat consumption" is astonishing.

4. Hidden switches for repairing metabolism

1. Temperature regulation method

Moderate exposure to cold environments can activate brown fat. Drink warm water instead of regular water and maintain 18-20 ℃ indoors. Exposure to cold for 3 hours can increase calorie consumption by 250 calories, equivalent to jogging for half an hour.

2. Sleep Quality Intervention

During deep sleep, the secretion of growth hormone is three times that of wakefulness, which is a natural fat burning hormone. Keeping the bedroom absolutely dark, avoiding blue light 90 minutes before bedtime, and reducing body temperature by 0.5 ℃ can significantly improve sleep quality.

These methods are like oiling rusty metabolic gears, which may take 3-6 months to see significant changes. But if you insist on recording waist circumference instead of weight, you will first notice that the buttons on your shirt have become loose, and then one day you will suddenly be asked by a colleague if you have lost weight. Middle aged bodies require smarter ways of interacting with each other. Instead of fighting against natural laws, it's better to learn to dance with metabolism.