Due to their age, many elderly people are in poor physical condition. If they are still obese, they are more likely to be infected with diseases, because the metabolism of obese people will slow down and the body's The self-adjustment ability will also become worse, and the physical fitness will become worse and worse. So what are the principles of weight loss for middle-aged and elderly people? How to lose weight healthily in life?

1. Principles of weight loss for middle-aged and elderly people

1. Adequate intake of iodine: Iodine is an indispensable mineral for the human body. When iodine is deficient, people will suffer from hypothyroidism. Symptoms: metabolism will decrease, and the decomposition rate of fat will slow down, or even stop decomposing it. In this way, not only will you not be able to lose weight, but you will continue to gain weight. Therefore, during the period of weight loss for middle-aged and elderly people, they must ensure adequate intake of iodine. Only in this way can the normal metabolic rate be ensured and the occurrence of myxedema be prevented. Middle-aged and elderly people can usually eat more iodine-containing foods, such as kelp, seafood, etc.

2. Ensure adequate fiber intake: middle-aged and elderly people have reduced digestive tract motility and are prone to symptoms of constipation. If you want to fundamentally treat the symptoms of constipation, you must ensure Adequate fiber intake, fiber not only can relieve constipation, but also prevent high blood pressure, arteriosclerosis and diabetes. Foods such as whole grains, algae, and vegetables are rich in cellulose, so middle-aged and elderly friends can eat more.

3. Calcium intake should be sufficient: As people age, the calcium in the body will gradually decrease. Once over forty years old, once the human body is deficient in calcium, the bones will become It is soft and brittle, and even a small collision may cause danger. Therefore, calcium supplementation is a problem faced by many middle-aged and elderly people. They should eat more calcium-rich foods, such as bone soup, etc., and take them orally if necessary. Calcium tablets or activated calcium.

4. The intake of protein and vitamins should be sufficient: after a person reaches middle age, the body's catabolic ability will strengthen, but the digestion and utilization rate of protein will decrease. Therefore, middle-aged and elderly people must usually Ensure adequate protein intake to meet daily body needs. You should eat more protein-rich foods such as lean meats, soy products, milk, and eggs. However, due to the reduced absorption function of middle-aged and elderly people, vitamins in food are often not fully utilized, so it is easy to lead to vitamin deficiency in the body. However, vitamins play an important role in delaying aging. Therefore, middle-aged and elderly people usually You should eat more fruits and vegetables, and if necessary, take some vitamin tablets.

5. Reduce fat intake: Fat intake will aggravate the obesity symptoms of middle-aged and elderly people and easily cause cardiovascular disease. Therefore, middle-aged and elderly people should eat less foods with high fat content during weight loss. It is best to use vegetable fats instead of animal fats.

6. Reduce salt intake: The sodium content in salt is relatively high. The reason why many middle-aged and elderly people are prone to high blood pressure is often because they consume too much salt in their daily diet. Generally speaking, , the daily salt intake of middle-aged and elderly people should be controlled within 5 grams; and for patients with high blood pressure and coronary heart disease, the daily salt intake should be controlled below 3 grams. Therefore, for health reasons, the diet of middle-aged and elderly people should be as light as possible.

7. Reduce caloric intake: As age increases, the tissues of the human body will shrink to varying degrees, and the metabolic rate of the human body will also decrease, because middle-aged and elderly people consume more calories. It is much lower than that of young people. Therefore, the amount of food eaten during this period should be much less than that of youth. Otherwise, it will definitely lead to excess calories. Not only will you not be able to lose weight, but you will continue to gain weight. You must eat less fat and sugar in normal times. Such high-calorie foods.

8. Reduce cholesterol intake: Excessive cholesterol intake can easily lead to hardening and obstruction of blood vessels, leading to a variety of cardiovascular diseases. In foods such as egg yolks, animal offal and animal fats, The content of cholesterol is relatively high, so middle-aged and elderly people should pay more attention to their diet and avoid eating too much of these foods.

After all, obesity in middle-aged and elderly people is different from that in young people. Once people get older and are too obese, they are prone to various diseases, especially the elderly. Being too obese can easily induce various diseases. Cardiovascular and cerebrovascular diseases.

So what are the ways for middle-aged and elderly people to lose weight healthily? Let’s take a look with the editor!

2. How to lose weight healthily

Control the intake of salt Amount

Excessive salt intake can easily cause high blood pressure, stroke and cardiovascular disease in middle-aged and elderly people, so you should intake as little salt as possible. It is generally believed that the daily salt intake of middle-aged and elderly people should be controlled within 5 grams; while for patients with high blood pressure and coronary heart disease, the daily salt intake should be controlled below 3 grams.

To reduce calories, eat more eggs, vegetables, and fruits

As we age, body tissues shrink and the metabolic rate also slows down, so middle-aged and elderly people consume The calories are much less when you are younger. If you continue to eat as much as you did when you were young, your calories will inevitably exceed the average person's level. Not only will you not be able to lose weight, but you will also continue to gain weight. Eat less fat, sugar and other high-calorie foods.

Ensure enough protein and vitamins

The catabolic metabolism of middle-aged and elderly people is enhanced, and the digestion and utilization rate of protein is reduced, so it is necessary to supplement enough high-quality protein to satisfy the body required. You should eat more protein-rich foods such as lean meats, soy products, milk and eggs. At the same time, due to the reduced digestion and absorption function of the elderly, the vitamins in food cannot be fully utilized, and vitamin deficiency is prone to occur. Vitamins play an important role in delaying aging, so the elderly should eat more foods containing various vitamins, such as fruits, beans, fish, vegetables, etc.

Older women can lose weight by eating jasmine

Studies have shown that elderly women often eating jasmine, chrysanthemum or tofu can not only prevent and treat osteoporosis in elderly women, but also have the effect of losing weight and building bodybuilding.

The ingredients and special fragrance of jasmine have many regulatory effects on the human endocrine system. Such as jasmine tofu recipe. Take 15 grams of dried jasmine flowers (jasmine flowers are better), wash them and cook them with 100 grams of tofu. Boil the tofu first, then add the jasmine flowers and leaves after the water boils, then bring it back to the boil without adding seasonings. Eating it once or twice a day has the effects of aromatic dampness, greasiness, and weight loss. The aroma of jasmine can dissolve oil, and tofu can regulate the endocrine of elderly women and has the effect of losing weight and building bodybuilding. Tofu is rich in calcium and can also prevent and treat osteoporosis caused by calcium deficiency in elderly women.

Jasmine and tofu are both rich in phenylalanine. Studies have shown that supplementing 2 grams of phenylalanine daily can effectively prevent and treat high blood pressure and strokes caused by high blood pressure.

Chrysanthemum is also a good beauty material in Chinese traditional medicine. When used, chrysanthemum paste can be made. Wash the chrysanthemums; beat the yam into powder, and mix the water into a paste; roll the chrysanthemums in the yam paste to make the paste; heat the peanut oil in the oil pan, add the battered chrysanthemums and fry them until they are ready to eat. This recipe also has longevity effects.

Conclusion: After reading the editor’s article, I believe everyone has a certain understanding of how to lose weight healthily. Although losing weight is good, it must also be healthy. Many times we don’t need to diet or exercise excessively to lose weight. We just need to pay attention to what the editor has summarized for everyone. I hope the editor’s article can help everyone!

3. What foods can you eat to lose weight

1. Eat more eggs

Eggs are a weight loss food highly praised by nutrition experts. They are not only rich in protein but also have a lot of amino acids, which can replenish our physical strength. , very full.

2. Drink more yogurt

Research has found that friends who like to drink yogurt generally have a flat belly. Yogurt is rich in fungi, which can promote our digestion, moisturize the intestines and reduce symptoms of bloating and constipation. Therefore, if you want to lose weight and want to eat, it is better to drink more yogurt!

3. Drink more tea

It is recommended that you drink tea 1 hour before eating, so It can prevent our body from absorbing more fat, such as slimming tea with medicinal materials such as amla, cassia, coix seed, etc. They not only absorb fat, but also inhibit the formation of fat. Promote fat burning.

4. Eat more soybeans

If you want to lose weight, you can eat more soybeans, because soybeans are rich in protein and fiber, which can relax the intestines and have good health benefits. The role of detoxification and weight loss.

5. Eat more almonds

Almonds are rich in protein and vitamins, especially magnesium. They are the best choice for us to lose weight, because magnesium can Stabilizes our blood sugar while also preventing us from overeating. Almonds can also prevent our body's heat absorption and reduce the accumulation and formation of fat. It is a good helper for weight loss.