Why do middle-aged men always gain weight? By achieving these 6 points, weight will quietly decrease

When the belt buckle quietly moved two holes outward and the BMI value began to be highlighted in red on the medical examination report, many middle-aged men suddenly realized: why did the pants in the wardrobe shrink collectively? Behind this phenomenon of "middle-aged inflation" is not just a matter of slowing down metabolism.

1. Natural Decline in Hormone Levels

1. Hidden Strike of Testosterone

After the age of 30, testosterone in men decreases by 1% -2% annually, which leads to a decrease in the hormone that dominates muscle synthesis, directly causing fat to accumulate more easily in the waist and abdomen. Just like a factory production line slowing down, the muscle workshops that previously consumed energy are gradually being replaced by fat warehouses.

2. Continuous overtime of cortisol

Under the dual pressure of work and family, the continuous secretion of cortisol by the body can promote visceral fat accumulation. A body that has been in a state of readiness for a long time mistakenly believes that it needs to store more energy to cope with danger Machine.

2. Decreased efficiency of cellular factories

1. Decreased mitochondrial power generation

After the age of 30, the efficiency of cellular energy factories - mitochondria - decreases year by year, and the amount of calories consumed during exercise may be 15% less than when young. Just like old mobile phone batteries, their battery life is not as good as before.

2. Enzyme activity collective fishing

The activity of key substances such as lipolytic enzymes and sugar metabolizing enzymes decreases, making it easier for carbohydrates consumed to be converted into fat storage. The body's energy processing pipeline is starting to experience "lagging".

3. Gentle Trap of Lifestyle Habits

1. A Cliff like Decline in Physical Activity

From a basketball court mainstay to a couch fan, daily activity may decrease by more than 40%. Elevators replacing stairs, and food delivery replacing walking, these small changes add up to be quite astonishing.

2. Hidden Calories of Alcohol

Drinking alcohol at social gatherings 2-3 times a week is equivalent to consuming an additional 4 bowls of rice calories. Alcohol metabolism has a higher priority than fat, so fat can only wait in line between cups.

4. Sweet Burden of Dietary Structure

1. Imbalance of Carbon Water Ratio

It is common for rice and noodles to account for more than 50% of the plate, and the rapid sugar increase characteristic of refined carbon water makes it easier to promote fat synthesis. The traditional "eating with dishes" dietary pattern needs to be upgraded.

2. Insufficient protein intake

Muscle maintenance requires sufficient protein, but most people make do with breakfast and have casual lunch, and their protein intake may not reach the standard of 1 gram per kilogram of body weight.

5. Cracking the 6 keys to middle-aged weight gain

1. Prioritize eating enough protein

Eat high-quality protein such as fish, shrimp, eggs, and milk before each meal to ensure the supply of muscle materials. The protein mass of palm size is a simple measurement method, and it is more reasonable to evenly distribute three meals.

2. Modify the way of carbon and water intake

Replace 1/3 of refined rice and white flour with miscellaneous grains, and mix with sufficient dietary fiber. The order of eating vegetables first and then the main course can smooth out blood sugar fluctuations.

3. Join strength training

2-3 times a week for weight-bearing or self weight training to stimulate muscle growth. Starting from push ups and squats, metabolic engines can be activated without the need for professional equipment.

4. Utilize fragmented time activities

Walking while answering phone calls and stretching during advertising time can consume an additional 200 calories per day. The effect is significant after developing habits such as standing in the office and walking stairs.

5. Manage stress levels

Meditate or take deep breaths for 15 minutes every day to reduce cortisol levels. A brief break during work is like pressing a pause button on the body.

6. Ensure deep sleep

Go to bed before 23:00 and sleep for 7 hours. Growth hormone is mainly secreted during deep sleep, which is a natural anti fat factor. Getting overweight in middle age is not an inevitable fate, but rather a signal of adjustment from the body. Starting from today, change a small habit and perhaps receive a surprise gift from the weight scale during the next physical examination.