On hearing the name obesity, everyone's attention goes towards their stomach and everyone starts thinking that if the stomach continues to grow like this, after one age, their stomach will become a pot. Such thoughts come to everyone's mind and it is better to control them in time. On the other hand, people above the age of 50 stop thinking about their stomachs and believe that they cannot be reduced now, but it is not so. Yes, obesity can be removed even after the age of 50 if you make your daily routine balanced. Today in this episode we are going to tell you how obesity can be reduced even after an age.
Cut down on sugar
Too much sugar means too many calories and this directly affects your obesity. There is no nutrition in sweet things at all. To keep the weight under control, first of all, control the habit of eating sweets. No more than 25 grams of sugar should be taken every day. Sugary drinks increase obesity rapidly. Drink fresh fruit juice instead.
Pay attention to food
By paying attention to your appetite and the amount of food you eat, you will be fit both physically and mentally. The effect of maintaining this habit for a long time is also visible in weight. People who learn to strike a balance between their hunger and the amount of food they eat enjoy the food and their weight does not increase.
Do strength training
According to health experts, people after 50 should include strength training in bodyweight exercises. This causes less damage to the muscles and does not reduce the metabolic rate. According to the American Heart Association, people should do strength training twice a week.
Drink lots of water
According to experts, water runs the entire body system very easily. It is recommended to drink at least 8 glasses of water in a day but this quantity can differ from person to person. If you feel the need for more water than this, then drink more. Include soup and watery fruits and vegetables in the diet. They are low in calories and do not cause hunger quickly.
Don't forget to do cardio
Cardio exercise not only keeps your heart healthy, but it also helps in keeping the metabolism right with age. According to health experts, the effect of cardiovascular exercise remains in the body for a few hours to a few days. Doing more exercise, its effect on the body remains for a long time. According to the American Heart Association, older people should do 150 minutes of cardio training every week.
Increase fiber intake
Eating more fiber keeps the stomach full for a long time and you are saved from eating anything unhealthy. Include beans, lentils, fruits, vegetables, whole grains, nuts, and seeds in your diet for fiber. Eating foods with fiber does not cause hunger as quickly as compared to foods without fiber. Fiber takes longer to chew, which leads to a feeling of fullness and prevents you from overeating.
