Why do middle-aged people need to be wary of hidden weight gain?

For many middle-aged people, maintaining a stable weight is commendable. But on the other hand, even if the weight remains the same, there may be hidden weight gain, meaning muscle mass decreases while visceral fat increases.

Many comprehensive studies show that after the age of 40, if there is no exercise, skeletal muscle mass decreases by an average of 5-10% per decade. When muscle mass decreases, the basal metabolic rate also decreases, causing the body to burn less energy, according to the health website Medical News Today (UK).

Lifting weights can help middle-aged men maintain muscle mass and prevent belly fat accumulation

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At the same time, fat, especially visceral fat surrounding the liver, intestines and other organs, increases rapidly. As a result, although weight does not change, there is a subtle change in the ratio of muscle to fat.

This is a result of changes in hormone levels during middle age. In men, the male hormone testosterone decreases by an average of 0.8-1% per year. In women, the female hormone estrogen decreases sharply after menopause.

These two hormones play a key role in maintaining muscle mass and regulating fat distribution. When testosterone and estrogen decrease, muscle protein synthesis is impaired, and fat is more likely to accumulate around the abdomen. In middle-aged men, in particular, low testosterone is closely linked to increased visceral fat and insulin resistance.

In addition, aging muscle cells become less sensitive to the hormone insulin, making it difficult for the body to use glucose as energy efficiently, thereby converting more of it into fat. In addition, aging also promotes the development of visceral fat cells, creating adverse effects including muscle loss, fat gain and the risk of metabolic disorders.

Unlike subcutaneous fat, visceral fat can secrete inflammatory cytokines. Therefore, people with high visceral fat have a significantly higher risk of cardiovascular disease, type 2 diabetes, and dementia, even if their body mass index (BMI) is normal. Visceral fat increases insulin resistance, affects liver function, and increases blood triglycerides.

In addition, reduced skeletal muscle mass also reduces strength, reduces balance, and increases the risk of falls, especially in postmenopausal women.

In addition to eating healthy, apply other ways to gain weight more effectively.

Many middle-aged people have tried to maintain their weight by dieting. However, depending on the diet, whether this effort is effective or not. Because when muscle mass is reduced, the body needs fewer calories to maintain activities. If you continue to eat the same, it is easy to have a calorie surplus, and the excess calories will be converted to excess fat.

A good way is to combine endurance training such as jogging, cycling, and walking with strength training such as weight lifting, push-ups, and squats in addition to a healthy diet. Strength training will help maintain and even increase muscle mass, according to Medical News Today.

Source: https://thanhnien.vn/vi-sao-nguoi-trung-nien-can-canh-giac-voi-tang-can-an-185251111174346201.htm