If you keep starving, your belly fat will increase more 😱😱... You need to target this 🤔🤔

 

Middle-aged dieting should be different from when you are young. Relying on fasting diets because you remember losing weight easily by starving a little can actually lead to more belly fat. Increasing muscle mass to boost basal metabolic rate is crucial for the success of middle-aged weight loss.

 

◇ Basal metabolic rate decreases by 1% annually starting at age 30

The typical daily basal metabolic rate for adults is 1200 to 1500 kcal. If the basal metabolic rate is low, even a small amount of food can lead to weight gain. The factor that determines the basal metabolic rate is the amount of muscle mass. Muscle is the tissue in our body that consumes the most energy, and for every 1 kg increase, the basal metabolic rate increases by 15 to 30 kcal. However, the amount of muscle reaches its peak around age 30 and decreases each year thereafter, reducing to half by age 80. After age 30, it is generally assumed that the basal metabolic rate decreases by about 1% each year as one gets older.

 

The decrease in growth hormone and sex hormones, which promote muscle growth and distribute body fat throughout the body, is also a reason for the decline in basal metabolic rate. Muscles grow larger the more they are used, but as activity levels decrease with age, muscle mass diminishes and basal metabolic rate also drops.

 

◇Building muscle increases basic calorie expenditure

Build muscle to increase basal metabolic rate. Many middle-aged and older adults who decide to diet tend to walk or run vigorously on a treadmill as aerobic exercise, but this only causes fatigue and has little effect on weight loss. By maintaining basal metabolic rate through muscle training, you can burn energy in daily life even without exercising. Instead of obsessing over weight, it is better to aim for a slim body through muscle exercises.

 

You need to focus on strengthening your lower body muscles to effectively increase your basal metabolic rate. Two-thirds of your muscles are in the lower body, such as the hips and thighs. However, middle-aged individuals should avoid overdoing muscle exercises, as it can increase the risk of injury. Exercises should be challenging enough to feel slightly difficult. It is also beneficial to stay active throughout the day by doing household chores like sweeping and mopping, or even riding a stationary bike while watching TV.

 

When you feel hungry, try eating small amounts of lean meat or protein foods such as beans and tofu every day. You should consume 40 to 60 grams per day. When preparing seasoned vegetables, use perilla oil, which is rich in omega-3 fatty acids, and for salads, it is good to drizzle olive oil or avocado oil.

 

 

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Increasing basal metabolic rate through muscle exercise

It's important~~ I use my lower body a lot for sweeping and cleaning.

I should do more housework 🤭🤭