How can one prevent weight gain as they enter middle age? By simply adhering to these 5 small habits, one can maintain a robust metabolism and a good physique.
Habit 1: Drink a cup of warm water before each meal.
Insufficient water intake can affect the body’s metabolic cycle. Replenishing fluids can promote blood circulation, accelerate the elimination of waste, and help clean up internal toxins, making the body operate more efficiently. Drinking a cup of water before meals is crucial as it can reduce hunger, increase the feeling of fullness in the stomach and intestines, thereby controlling the amount of food consumed, which aids in managing one’s physique.
Habit 2: Consume one pound of vegetables daily.
As age increases, the body is not as capable of burning as many calories as before. At this point, we must engage in scientific dietary management, avoiding high-calorie processed foods, especially fried and high-sugar foods, which are not only unhealthy but also accelerate fat accumulation. We should eat out less, drink less milk tea, and consume more low-calorie, high-fiber vegetables in our three meals. Eating one pound of vegetables daily, rotating between 2-3 different types, can promote intestinal motility.
During meals, we can start by eating a portion of vegetables before other foods, which can reduce the intake of other high-calorie foods and help manage our physique.
Habit 3: Schedule at least 2 exercise sessions per week.
Encourage yourself to move and increase activity expenditure. Research has found that those who arrange more than two exercise sessions per week, each lasting about 30 minutes, can train their cardiorespiratory function and reduce the likelihood of gaining weight.
You can start with exercises that interest you, such as skipping rope, playing ball games, climbing stairs, cycling, etc. Reducing sedentary time and walking more than 8,000 steps daily can maintain active metabolism and reduce fat accumulation.
For those who don’t have time to exercise outdoors, home fitness exercises and bodyweight training can be done using fragmented time, allowing you to resist the aging process and maintain youthfulness.
Habit 4: Go to bed early and avoid staying up late.
People who often stay up late experience accelerated aging of their bodily functions, and their metabolic levels decline significantly. They are also more likely to have late-night cravings and eat late-night snacks, which greatly increases the chances of gaining weight.
If you can maintain early sleep and avoid staying up late, the likelihood of overeating will decrease. Sleeping for 8 hours a day can increase the level of leptin in the body, which speeds up the efficiency of fat breakdown.
Habit 5: Regularly measure your weight.
Develop the habit of measuring your weight, for example, 1-2 times a week, to consciously monitor ourselves instead of thinking about losing weight only after gaining weight.
When weight increases, it prompts us to take immediate action, adjust our lifestyle, and prevent further weight gain, allowing you to avoid weight gain in middle age.
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