Middle-aged men are prone to gain weight: 3 rules for exercise and diet

Most men like to eat big amounts of meat and fish, or drink beer. When they are young and strong, such eating habits can rely on vigorous metabolism to consume excess calories. However, once people are over 30 years old, their body functions gradually decline, they are overwhelmed with work and social activities, and they don’t have as many opportunities to exercise as when they were young, so it is natural for them to accumulate fat on their bodies. If you want to maintain a healthy body, you have to take a two-pronged approach of fitness and diet, using exercise to eliminate fat and relying on diet to reduce calorie intake.

Middle-aged men tend to gain weight easily, and exercise is a key factor in maintaining a good figure. Excess calories can be consumed through cycling, swimming, etc.

Regular fitness exercise

Middle-aged men around 40 years old are just beginning to gain weight and accumulate external fat, especially from the waist and abdomen. Men at this stage still have strong athletic ability, so it is recommended to start with exercises that consume more cardiopulmonary capacity, such as jogging, mountain climbing, cycling, swimming, etc.

If you are over 40 and want to lose weight to maintain your health, you should pay attention to protecting your knees, ankles and other parts because your bones have stopped growing. Activities that put significant pressure on the knees, such as running, are not recommended. Light aerobic exercise is an alternative.

Light diet reduces burden

A diet high in greasy food and salt is one of the important factors that contribute to weight gain in middle-aged men. As you enter middle age, your eating habits should gradually change to a light and healthy one. After developing exercise habits, you should also pay attention to the fixed and quantitative intake of three meals a day. You should not neglect any one type of food, and you should not only take fruits and vegetables as your main meal.

For breakfast, you can supplement protein with eggs and milk, and eat meat and starch at noon. Dinner should be adjusted according to the exercise period. Within 2 hours after exercise, you should supplement more protein and complex starch to increase the basal metabolic rate and accelerate fat consumption. At the same time, you should avoid consuming sugary drinks.

Draft beer is high in calories, so drink less

People often drink a lot of draft beer during social gatherings. The calories in a few glasses cannot be underestimated. Draft beer refers to beer that has not been sterilized. The fresh yeast in it can promote the secretion of gastric juice, increase appetite, and enhance digestion, so that people absorb more nutrients. Therefore, if you drink too much, the chance of gaining weight is higher than that of drinking ordinary cooked beer. A 330ml can of draft beer contains about 150 calories, and drinking one can requires at least 45 minutes of cycling to burn off the calories.