If you want to quickly lose belly fat accumulated in old age in a proven and healthy way, you can use some methods. After all, it can be challenging to combat hormonal changes that lead to extra weight in your midsection after 50. Weight gain may feel inevitable as you age, but you can do something about it. Menopause symptoms like hot flashes, night sweats and mood swings are just as uncomfortable, but you don’t have to idly accept that the number on the bathroom scale is steadily rising, too. Here are some tips and useful information that can help you reduce fat deposits and achieve a balanced lifestyle.
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How to lose belly fat fast through lifestyle changes
Why does fat belly become a problem after 50 or after 60? For one thing, the drop in the hormone estrogen after menopause changes the way the body stores fat. In addition, by this time, women tend to store more fat in their hips and thighs. For this reason, research also shows that women over 50 are more prone to heart disease because estrogen has a heart-protective value. Secondly, metabolism decreases with age. This is a process called sarcopenia, which begins in the mid-30s and occurs mainly through loss of muscle mass. Muscle burns calories at rest, so the more of it you have, the more calories you burn while sitting around.
So to lose belly fat, it’s important to combine physical activity and a low-calorie diet that focuses on unprocessed foods. This strategy works regardless of age in chronological years. In addition, there are scientifically proven approaches that have been proven to help in the fight against belly fat. Ideally, incorporate these into your daily routine to give yourself the greatest chance of a flatter belly as well as a healthy and longer life.
Intensive workouts to combat midlife weight gain.
Start with a mix of moderate and vigorous workouts to effectively burn visceral fat during menopause. Your routine should include aerobic exercise such as swimming, walking, biking and running, as well as resistance or strength training. What you could also use is high-intensity interval training (HIIT). Basically, this means interspersing a moderate level of training with high-intensity intervals throughout the week. So adjust to aim for an equal mix of moderate and high-intensity exercise each week, along with the same two days of strength training.
Spend more time standing and lose belly fat fast
It’s better to stand than sit if and when you can. The more time your body is in motion, the more calories it burns. Stay as upright as possible throughout the day to not only help burn calories, but also prevent other health problems. In fact, sitting for longer periods of time is associated with higher abdominal fat, as well as fat that accumulates around organs like the liver. This increases the risk of diabetes and heart disease. To stay upright more often, stand and walk up and down while talking on the phone or park farther away from where you’re going so you have to walk a little more. If your job involves sitting in front of a computer all day, you can also try a standing desk.
Watch fat and carbohydrate intake
Choose fats wisely and eat meals with healthy, unsaturated fats to counteract weight gain. The healthiest fats are those that come from plant sources like olives and nuts. However, also remember that even those found in avocados, for example, have the same number of calories as the fat in an ice cream sundae. The same goes for virgin olive oil.
Not all nutrients are created equal, and some experts believe that a steady diet high in unprocessed carbohydrates like pasta and bread is a major factor in excess belly fat. In addition, carbohydrates can be an enemy of the middle-aged woman if you want to lose belly fat fast. If you are perimenopausal, you should also watch your sugar intake. Be aware of how many carbohydrates you eat to switch to a low-carb diet and reduce the risk of postmenopausal weight gain.
Plan meals and avoid cravings
Not only is what you eat important when following a diet, but when you eat it is also important. For example, snacks are generally bad ideas if they include chips or candy. Another way to keep your calorie intake in check when snacking is to avoid mindless munching throughout the day or falling into the dreaded afternoon snack trap. What a menopausal woman does each day starting at 3 p.m. can determine how big her belly is. Most women tend to snack a lot in the afternoon. To curb your snacking, it’s a good idea to pay attention to your circadian rhythm. Eat during a window of 8 to 12 hours a day and then don’t eat for the rest of the time. Experts believe this is essential to watch your weight at any age, but especially during menopause.
Healthy sleep and stress reduction against weight gain
Insomnia is a very common symptom of perimenopause. This is the period when a woman’s body is transitioning into her last menstrual cycle. This transition period can last from four to eight years. All the time you spend not waking up well-rested means you probably also feel too exhausted to head out for a workout. So one of the things that really helps fight menopause is quality sleep. Insufficient sleep affects the hunger hormones ghrelin and leptin. These become dysfunctional when you don’t get enough sleep. Aim for at least seven (and ideally eight) hours of rest, although this varies from person to person and over time.
There is also a link between stress and belly fat. This increases cortisol levels and makes it easy for you to store fat deep in your belly. Cortisol, known as the stress hormone, stimulates the liver to increase the production and release of blood sugar and helps the body convert fats, proteins and carbohydrates into usable energy. To lose stress and belly fat fast, apply simple techniques to help you calm down. Yoga and outdoor walks can also help reduce stress naturally.