With age, certain things happen to body that people may think they have no control over. Increase in belly fat is one such thing that happens with age. Belly fat, particularly visceral fat that surrounds internal organs is harmful. It can increase risk of type 2 diabetes and heart disease. Having control over how we eat and doing exercise can help lose fat. Below are ways that can help lose belly fat after 50.
Calories Count in Your 50s
People at or over 50 may gain weight or belly fat even though they don’t have increase in calorie intake. Calorie-need goes down as people age. Consuming more calories than necessary causes gain in belly fat and weight. How much calorie a person needs depends on his or her activity level. Generally, for women, calorie need ranges from 1600 to 2200 calories and for men, calorie need ranges from 2000-2800 calories. Calorie deficit has to be created to lose weight and belly fat. Lowering calorie intake by 500 calories a day can help lose a pound in a week, as pointed out by The National Heart, Lung and Blood Institute.
Make Better Food Choices
Making right food choices is important and can help reach calorie intake goal. Foods such as whole grains, vegetables, fruits are recommended by Harvard Health Publications. Recommended foods also include lean sources of protein such as poultry, seafood and beans. The foods that are to be avoided include refined carbs such as white past, white bread, sweet etc. Full-fat dairy products, foods that have trans fat and high amount of saturated fat are also to be avoided. It is about replacing unhealthy or less healthy food with healthy as much as possible.
For example: Having whole-grain flakes with sliced strawberries instead of having corn flakes at breakfast. People at 50s should also avoid soda water. Soda water has been found to be associated with abdominal weight gain for older Americans, as pointed out in a study published in the American Geriatric Society. Just water can be a good replacement.
Strength Training with low-Cal Diet to Lose Belly Fat
Combination of low-calorie diet and working out of muscles can be effective in losing belly fat. Low-calorie diet and strength training exercises caused more loss of belly fat for a group of older women than just diet alone did for another group of older women, as found out by study published in the International Journal of Obesity. Exercises of different kind are helpful.
Aerobic Exercise to Lose Belly Fat
Aerobic exercises are useful for losing belly fat for people who are over 50. Thirty minutes of moderate-intensity aerobic activities every day, such as brisk walk or bike ride can help lose belly weight, as suggested by Harvard Health Publications. More intense aerobic activities can be more beneficial. High intensity exercise was proven more effective in losing abdominal fat than low-intensity fat, as found out in a study published in Medicine and science in Sports and Exercise. Hilly bike ride or jog can be more effective than walking.
Having Hormones Checked
Testosterone, progesterone and other hormones get lowered as people age. Reduction of these hormones cause the body to store rather than lose fat, as pointed out by Jennifer Burns, a naturopathic physician in phoenix. Just getting adrenal glands, thyroid and other hormone levels checked and taking necessary steps can help bring hormone levels back to balance, which can be highly helpful in losing belly fat for people in their 50s, as pointed out by relevant expert. According to expert, testosterone is the hormone to focus on, especially for women who are in their 50s and trying to stay fit. Research indicates that balanced testosterone level can help lower glucose level in blood, which can enhance weight loss and belly fat loss.
Keeping Stress in Check
People in their 50s have many reasons to be at stress. Sticking daily routine for workout is a good idea. It can help ease stress and stay on track with proper diets.
Seeing a Physical Therapist
Before starting to exercise, consulting physical therapist and doctor can be useful for those who have an old injury, muscle or joint pain.
Last update: June 24, 2017 12:45:03 pm