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Tuesday, March 16, 2010
As we get older, the waist elastic is its own scourge. As a result we are distancing ourselves from the weights and the ritual of buying clothes became an unpleasant activity.
According to Pamela Peeke, MD, MPH, author of Fight Fat After Forty, weight gain at the age of 40 years and over is normal. Because hormonal changes very easy to make fat accumulate in the body. However, the hormonal changes really only make our bodies up 1-2,5 kg. "What makes the scales continue to go up is our lifestyles that are not healthy and rarely exercise."
So what can we do? "Hold this key 3, mind, mouth, and muscle," Peeke said with enthusiasm.
Use the mind to control the stress that appears. Hormonal changes also affect our emotional stability. After that, Peeke added, choose the size, quality, and frequency of nutrient-rich meal. "When we talk about the adequacy of nutrition for the elderly, then the diet should consist more of wheat, fruits, vegetables, plus protein," he explained as he mentioned, we also must remember the needs of daily calories.
We are aged 40-50 years need 1500-1600 calories a day if we do sports. While for men aged, the required calories per day is 1800-2000.
In order not accumulate in fat-free, Peeke asks us to do sports. Physical activity is not only reduced fat in the body, but also strengthen our bones. Ideally, the percentage of body fat in older women is 22-27 per cent. Whereas for men is 18-25 percent of daily caloric needs.
As for the rules of eating, Peeke allows us to eat every 3 or 4 hours. That way, we will not overeat because too hungry for too long. "But remember, do not eat too late. Because, the night we ate the bodies increasingly have little time to process into energy. "
According to Pamela Peeke, MD, MPH, author of Fight Fat After Forty, weight gain at the age of 40 years and over is normal. Because hormonal changes very easy to make fat accumulate in the body. However, the hormonal changes really only make our bodies up 1-2,5 kg. "What makes the scales continue to go up is our lifestyles that are not healthy and rarely exercise."
So what can we do? "Hold this key 3, mind, mouth, and muscle," Peeke said with enthusiasm.
Use the mind to control the stress that appears. Hormonal changes also affect our emotional stability. After that, Peeke added, choose the size, quality, and frequency of nutrient-rich meal. "When we talk about the adequacy of nutrition for the elderly, then the diet should consist more of wheat, fruits, vegetables, plus protein," he explained as he mentioned, we also must remember the needs of daily calories.
We are aged 40-50 years need 1500-1600 calories a day if we do sports. While for men aged, the required calories per day is 1800-2000.
In order not accumulate in fat-free, Peeke asks us to do sports. Physical activity is not only reduced fat in the body, but also strengthen our bones. Ideally, the percentage of body fat in older women is 22-27 per cent. Whereas for men is 18-25 percent of daily caloric needs.
As for the rules of eating, Peeke allows us to eat every 3 or 4 hours. That way, we will not overeat because too hungry for too long. "But remember, do not eat too late. Because, the night we ate the bodies increasingly have little time to process into energy. "
Labels: health
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