q&a how should middle aged and elderly people lose fat
How should middle-aged and elderly people with bad knees reduce fat?
Middle-aged and elderly people have a slower metabolism, and combined with bad knees, it is more difficult to reduce fat. Exercises like running and cycling, which are very effective for fat reduction, are not suitable for this group. Therefore, during the fat reduction process, this group should pay attention to:
1. Focus on controlling diet
Note that it is about controlling diet, not fasting. Adhere to the principles of eating small, frequent meals with less oil, salt, and sugar, while also focusing on supplementing high-quality protein such as eggs, milk, and lean meat.
2. Choose exercises that are less harmful to the joints
The most typical example is swimming. The fat reduction effect of swimming is comparable to that of popular fat-reducing exercises like running and cycling, and it has the least impact on the joints.
3. Low intensity, long duration exercise
Ensure the safety of the exercise.
4.Extend the warm-up time before training
Avoid injuries caused by sudden exercise.
5.Strengthen upper limb strength training
Increase muscle mass and boost basal metabolism. Besides strength training like squats, which are not suitable for people with knee injuries, you can choose exercises like push-ups and dumbbell lifts to train muscles in other parts of the body.
6. Choose some rehabilitation exercises
Strengthen the muscles around the knee joint to reduce the pressure on the knee joint. The specific exercises should be determined based on the specific situation, and it is best to consult a professional coach or therapist. For example, wall squats are a good exercise to help with knee recovery.
Does sweating more mean better weight loss results?
To conclude, there is no direct correlation between sweating and weight loss results.
During exercise, body temperature rises, and the body regulates its temperature by sweating. Weight loss mainly involves reducing the proportion of body fat, and there is no direct connection between the two.
98% of sweat is water, so sweating mainly expels water from the body. Fat does not convert into water and get expelled. The weight loss after heavy sweating is due to the loss of body water, and the weight will return after rehydration. Using excessive sweating as a method to lose weight is very undesirable, as it is ineffective and can harm the body.
What to do if rapid fat loss causes loose skin?
During the fat reduction process, if you lose more than 1kg per week, the fat reduction speed is too fast. Besides losing fat, you are likely also losing valuable muscle and water. When the skin's contraction speed cannot keep up with the reduction in body circumference, it will cause loose skin. At this time, you should use the following methods to remedy it:
1.Be sure to do strength training
Strength training to increase muscle mass is the best way to alleviate loose skin.
2.Supplement high-quality protein
Meat, eggs, beans, and dairy products are good choices to promote muscle growth.
3.Ensure adequate water intake
Eat more fruits and vegetables to promote skin health.
Can middle-aged and elderly people do strength training?
The answer is definitely yes, and it is a must:
1. As age increases, the rate of muscle loss accelerates
This is especially true for middle-aged and elderly people. Strength training can effectively slow down and prevent muscle loss.
2. Improve muscle energy supply and enhance joint flexibility
Strength training can effectively prevent some injuries or accidents that may occur during daily activities.
3. Increase bone density
Prevent osteoporosis and reduce the incidence of fractures or other joint problems.
4. Increase muscle strength
It has a good relieving effect on localized pain, such as the back pain often encountered by the elderly, which can be alleviated by strengthening core muscle strength.
At the same time, be careful not to exercise too intensely or too frequently.
How should middle-aged and elderly people choose milk?
For middle-aged and elderly people, it is best to choose low-fat or skim milk. This group needs to control fat intake to prevent elevated blood lipids, and many in this group already have lipid metabolism issues. Choosing skim or low-fat milk can effectively supplement protein and calcium while reducing fat intake. Additionally, high-calcium milk can be chosen, as calcium supplementation can effectively prevent osteoporosis. When drinking milk, pay attention to:
1. Do not drink raw milk, as unpasteurized milk may cause diarrhea and other discomforts;
2. Do not drink milk on an empty stomach; you can eat some starchy staple foods first;
3. Milk can be heated but not boiled, as boiling will destroy the nutrients in the milk;
4. Drinking milk 1-2 hours before bedtime can effectively promote sleep.
How many eggs should middle-aged and elderly people eat per day?
The question of how many eggs can be eaten in a day has always puzzled many people, mainly because egg yolks contain cholesterol, so many people are afraid of egg yolks (cholesterol in the blood is believed to play a significant role in arteriosclerosis and cardiovascular diseases). However, it is important to clarify that dietary cholesterol and blood cholesterol are not the same thing. The amount of cholesterol consumed does not directly translate to the amount of cholesterol in the blood. Moreover, eggs are high in protein, have good absorption efficiency, and provide a strong sense of satiety, making them an excellent protein supplement.
From a data perspective, there is no research or experiment that specifies how many whole eggs can be eaten per day or what happens if you eat a lot of eggs. Therefore, for middle-aged and elderly people, eggs are a high-quality protein source, and normal intake is absolutely harmless to the body. However, if there are existing liver or kidney issues or diseases, it is advisable to consult a doctor first, as eggs contain a large amount of protein, and excessive protein intake can burden the liver and kidneys.