Even people who didn't need to diet when they were young often find it necessary as they reach middle age. This is because it becomes easier to gain weight compared to their 20s and 30s. What could be the reason?

As men enter their 40s, sex hormones and growth hormones decrease, making it difficult to maintain weight. This is because the male hormone testosterone promotes muscle development, and growth hormone also aids in muscle synthesis. As age increases, muscle mass decreases, leading to a drop in basal metabolic rate, and reduced physical activity also has an impact.

Middle-aged and older adults are prone to sarcopenic obesity, which is characterized by significantly lower muscle mass compared to fat mass. Sarcopenic obesity can lead to cardiovascular disease, arthritis, herniated discs, and urinary incontinence, so efforts should be made to maintain an appropriate weight.

To lose weight in middle age, it is better to do low-intensity exercise frequently rather than high-intensity exercise occasionally. Repeatedly doing high-intensity exercise excessively can cause problems with blood pressure or joints. It is recommended to combine light aerobic exercise and strength training, with a ratio of about 70% to 30%. Walking until you sweat every day or doing 40 minutes of aerobic exercise using equipment like a stationary bike indoors is sufficient.

After that, it is good to do strength training exercises such as using resistance bands or sitting and standing while leaning against a wall for 20 minutes. Strength training helps increase basal metabolic rate and aids in dieting, so even if it's bothersome, make sure not to skip it. It is also important to warm up your body with bodyweight exercises or stretching before and after exercising.

Warming up helps muscles loosen smoothly and improves blood circulation, reducing the risk of injury. Cool-down exercises assist in gradually returning breathing, blood pressure, and other functions to pre-exercise levels.

It is also necessary to make efforts to increase physical activity in daily life. Use stairs instead of elevators and develop habits such as walking whenever possible for nearby distances. To promote active metabolism and efficient energy expenditure, get 6 to 8 hours of restful sleep each day. Doing a 5-minute stretch immediately after waking up activates the movement of muscles and internal organs, thereby stimulating metabolism. Ending the day with a foot bath or half-body bath in water heated to 38-40°C is also helpful.

It is even better to control your diet. Eat about 500 kcal less, and include protein foods such as beans or tofu with each meal. When weight decreases, bone mineral density also decreases, so you should increase your intake of calcium and minerals to maintain bone health.