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Why do 30-year-old men get fat? What should middle-aged men do?

When a man is in his 30s, he will get fat slowly. There are many reasons for him to get fat. The following is the arrangement made up by Xiaobian. I hope it will be useful to you. Experts found that men's sitting time is closely related to overweight and obesity, which is much higher than that of women. The longer men sit in the office, the more likely they are to be overweight. Office work has become a factor leading to obesity.

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The reason why men get fat in middle age

1. Sedentary

Experts found that men's sitting time is closely related to overweight and obesity, which is much higher than that of women. The longer men sit in the office, the more likely they are to be overweight. Office work has become a factor leading to obesity.

2. I often drink beer

Many men like beer and its status is only higher than soup when they eat. A bottle of beer has about 228 calories, so much heat into the body will rush to the middle of the body. In addition, men with beer bellies are also at high risk of diabetes, hypertension and colorectal cancer.

3. High mental pressure

According to relevant reports, more and more studies show that mental stress can cause a series of health-threatening diseases, but mental stress can make people become big belly first. Fat cells in the belly are particularly sensitive to adrenal hormones. If adrenal hormones are secreted vigorously in the body, even if other parts of the body are very thin, the big belly will still appear without hesitation.

4. Lack of sleep

If you lack sleep, it will reduce the level of leptin, a protein that regulates body fat, and increase the level of hunger hormone, which increases the sense of hunger and makes you have to eat. 65% of our calories are consumed when our bodies rest. It's better to sleep 7-8 hours a day. If we can go to bed at the same time every night and wake up at a similar time in the morning, we can interfere with hormone levels to the minimum.

5. Dietary factors

With the improvement of living conditions, people's energy intake is increasing. In many people's minds, high energy food, including fat, fat, hard fruit, fried food, chocolate, cream food, is often synonymous with high nutrition; in addition, the frequency of dining out has increased greatly, while enjoying all kinds of advanced cooking skills, more fat and sugar quietly enter the body, building a wider waist fat pad.

Daily eating habits and meal times also have an impact on waist circumference. According to the research, the excitability of vagus nerve and the secretion of insulin at night are higher than those during the day, and the general physical activity after dinner is less, which is more conducive to the accumulation of fat. Therefore, in real life, people who arrange dinner very richly and overeat are more likely to gain weight and waist than ordinary people. In addition, those with the same daily intake of energy but less meals are more likely to make the waist thicker than those with more meals. This is because increasing meals can not only reduce the accumulation of fat, but also have better control over appetite.

In addition, different dietary components can not only affect the digestion and absorption of food, but also have different effects due to different food components and sources, resulting in adverse effects on waist circumference. If some men's waistline begins to increase significantly after marriage, it may be related to the change of eating habits and dietary composition.

6. Genetic factors

Social investigation shows that waist circumference also has genetic tendency, which is consistent with the heredity of obesity and fat distribution. It is found that the satiety response of hypothalamus in people with thick waistline is often slow or weakened. After eating a lot of food, it is still difficult to feel full, which leads to the increase of food intake.

How does the man become fat to do?

1. Squat movement

Squat exercise can exercise buttocks, thighs and back. First, stand well, open your feet, bend your knees slightly, then tighten the muscles of your abdomen and buttocks, squat down to the lowest point, then hold the posture for 2 seconds, and then get up. Repeat the squat several times.

2. Flexion movement

Stand up straight, open your legs, stick your arms to your hips, keep your back straight, bend forward from your hips, and then count from 1 to 15. Then bend your body further so that your hands can catch the calf, but keep your legs straight, then bend forward, try to make your hands touch the ground, and then count from 1 to 10.

3. Side leg lift

The side leg lifting movement can move the hip joint. First, kneel on the right knee, and then let both hands support on the ground. The left leg stretches to the side of the body. Then lift the left leg, and then put it down. Repeat it for 4 times, and then change to the right leg to do the same action. The left and right legs do it several times in turn.

Daily habits of preventing men from getting fat

7: I want a large size, not a newspaper

Sufu is the number one enemy of obesity and health, so we must not save the morning time. No matter what means you use, you should adjust your biological clock to enter the toilet at this time, and sit in it. In this way, you've taken a big step towards being in good shape. The second thing to remind is that big size also needs to be single-minded and refuse to read newspapers, magazines and other entertainment activities.

7: I want sweet potato instead of bread

Every morning, change bread into root food such as sweet potato or taro. The once popular intestinal revolution describes the healthy life of the highland people in Papua New Guinea. It is said that they love to eat root foods such as sweet potato, taro and yam, and their daily defecation can reach 1kg. Therefore, they are healthy and seldom obese, which shows the power of root foods.

9: Green tea instead of lunch

Every morning, make yourself a cup of green tea. Catechins in green tea can resist oxidation, improve metabolism and eliminate free radicals. Aromatic compounds can dissolve fat and prevent fat accumulation in the body; vitamin B1, C and caffeine can promote the secretion of gastric juice and help digestion and fat elimination. However, we should pay attention to that we must not drink green tea when we have a meal. It is healthy to drink it one hour after a meal, otherwise it is easy to cause indigestion and anemia.

12: Stand, don't sit

Lunch, whether you are in a hurry to take the elevator back to the computer, a seat is 2 hours. It's hard to digest and easy to accumulate fat when you sit right after eating. Therefore, it's better to go out for a walk after dinner, or stand for half an hour, and then sit down to work, which can effectively prevent the swimming circle. If you want to control your weight as soon as possible, you can find professional fat burning food to help. Before and after meals, take strictly according to the instructions. Help burn fat and keep weight under control.

19: Eat grass and don't drink it

Beer belly is the most common body shape of middle-aged men, it can be seen that big fish and big meat and beer damage to the body. If you're on your way to a banquet, think about the appearance of a wine bag. As the old saying goes, 'eat well in the morning, have enough at noon and eat grass for dinner'. The concept of eating grass means not to eat too much meat for dinner, but to eat as many vegetables, bean products, fish and root foods as possible. Moreover, it is best to eat eight full, too full easy to make people insomnia and dreaminess. As for wine, it's better to drink a little. After all, you're not Li Bai. Fighting wine is also a waste. If you drink too much, you can only vomit.

Exercise at 21:00, don't go all out

An hour after a meal is a good time to exercise. You can make a fitness plan for yourself in the gym near the community. Don't neglect the warm-up before you exercise. And at the beginning, we must go step by step, don't make ourselves exhausted. You know, beer belly doesn't grow in a day, and Mr. bodybuilding doesn't come out in a day. It's the highest level of fitness spirit to insist on but not eager for quick success and instant benefit. If you don't like equipment sports, you can also try swimming, hot yoga and other more interested sports.

The bathing time every night can be slightly changed. First, use exfoliating products for whole body massage, and then use body shaping products to massage key parts. Only by disintegrating the fat, can the body-building muscles be highlighted.