A middle-aged man, an excuse? Daily care is more important than extreme diet
Dec 01, 2025
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It is a common expression among middle-aged people. In fact, many believe that when they enter their 30s and 50s, their basic metabolism drops sharply and they gain weight. However, a large-scale study recently published in the international prestigious journal 'Science' has completely turned this old conventional wisdom upside down.
In a follow-up of more than 6000 people from 8 days to 95 years of age, basal metabolism from 20 to 60 years of age was surprisingly stable. In other words, it has been scientifically proven that the background of middle-aged obesity is not 'metabolic decline', but the collapse of the rhythm of life.
◇The metabolism between the ages of 20 and 60 hardly changes, what is the cause?
A joint research team, including Duke University in the United States and Kyoto University and Tsukuba University in Japan, measured body energy consumption per day using a double sampling technique for participants of various ages. Then, the total energy consumption measured was converted into data and conclusions were drawn using analysis techniques. As a result, the metabolic rate actually began to decrease after age 60.
According to the study, the timing of metabolic rate reduction is divided into four stages. The rate of fat consumption in the body is about 50% faster than that of adults at the age of newborn to 1 year, and stabilizes at the level of adults around the age of 20. It maintains a similar speed in adulthood (20-60 years old), but gradually slows down in old age. In response, the research team suggested that changes in weight and body shape in people in their 30s and 50s are not metabolic problems but influences living environments such as irregular eating habits, lack of sleep, excessive stress, and lack of exercise.
Son Bodri, CEO of 365mc Yeongdeungpo branch (family medicine specialist), said "Why do I gain weight when I eat less in clinical practice?Middle-aged people who complain of ' are common, but there are many cases of low food consumption and high activity. "In this case, daily life rhythms and habits are often pointed out as problems rather than other reasons."
Then "An irregular lifestyle rhythm or bad habit without eating a lot can interfere with weight loss."It is mainly pointed out that middle-aged people have irregular sleep and meals, a lot of stress, long sitting work, and lack of water," he added.
◇The core of the middle-aged diet is 'this'
What is needed to reduce weight in middle age and stabilize basic metabolism in old age is not extreme diet, but 'daily management' that does not strain basic metabolism.
First of all, break bad habits first. First of all, for sufficient sleep, it is recommended to control caffeine and alcohol and minimize the use of electronic devices before bed. In addition, it is helpful to manage stress by doing light aerobic exercise or strength training for about 30 minutes a day, stretching every hour when sitting for a long time, drinking plenty of water, and meditation or rest.
In terms of eating habits, eating too little may cause the body to respond to save energy, resulting in a drop in metabolism. Therefore, eating regular meals, but eating enough protein and dietary fiber can stabilize blood sugar fluctuations and maintain a sense of fullness for a long time.
Director Son "If you skip breakfast in particular, the start time of your lines will be delayed, which can shake the whole rhythm of the day.""Even if it's simple, it's the basics of middle-aged metabolic management to take care of protein and dietary fiber-oriented meals" he advised. He then emphasized the importance of water intake, saying, "Middle-aged people can experience fatigue and metabolic deterioration quickly even with insufficient water."
◇ Medical treatment to correct the broken body and fat class?
Correcting lifestyle habits is the key to improving middle-aged obesity, but it is sometimes difficult to improve obesity due to the accumulated fat layer due to irregular work and lifestyle patterns. In this case, if you restore your body balance first by performing medical treatment such as liposuction, your exercise and diet routine can work more effectively.
Director Son said, "Liposuction is not just a fat removal, but a basic step to correct the already broken body type and fat layer to enhance the effectiveness of daily life management."When the body shape is organized by the procedure, the weight loss effect tends to be more pronounced and the retention tends to increase when healthy lifestyles such as exercise or diet are applied."
And "Especially when the number of fat cells decreases, the fat accumulation capacity decreases, so the range of weight fluctuations can be stabilized than before."In addition, if body fat in certain areas such as the abdomen is cleared, insulin resistance may be improved, and blood sugar and lipid metabolism may be smoother," he added.
※Seven lifestyle management methods to improve middle-aged obesity proposed by Son Bodri
1. Sufficient sleep for more than 7 hours a day
2. Meditation, light exercise to manage stress
3. a diet containing protein and dietary fiber
4. Regular exercise (combination of lactic acid and muscle strength)
5. Drink 1.5 to 2 liters of water a day
6. Keeping Meals on a Regular Time
7. If it's hard to manage by yourself, get help from the medical staff
This article was translated by Naver AI translator.
