Introduction
As we age, our bodies change and our metabolism slows down, making it harder to keep off belly fat. If you’re over 50 and looking to reduce your belly fat, you’re not alone. Fortunately, there are some simple tips you can follow to help you get rid of that stubborn belly fat. Here are the five best tips for belly fat after 50, according to physicians: Eat This Not That.
5 Best Tips for Belly Fat After 50, Say Physicians
As you age, it can be difficult to keep your belly fat in check. But with the right diet and exercise plan, you can still maintain a healthy weight and reduce your risk of health problems. Here are five tips from physicians to help you get rid of belly fat after 50.
1. Eat More Protein
Protein is essential for maintaining muscle mass and keeping your metabolism running. Aim to get at least 20-30 grams of protein at each meal. Good sources of protein include lean meats, fish, eggs, nuts, and legumes.
2. Cut Back on Refined Carbs
Refined carbs like white bread, pasta, and sugary snacks can cause your blood sugar to spike, leading to increased fat storage in your belly. Instead, opt for complex carbs like whole grains, fruits, and vegetables.
3. Increase Your Fiber Intake
Fiber helps keep you full and can help reduce belly fat. Aim to get at least 25-30 grams of fiber per day from sources like fruits, vegetables, legumes, and whole grains.
4. Exercise Regularly
Regular exercise is key for maintaining a healthy weight and reducing belly fat. Aim for at least 30 minutes of moderate-intensity exercise, such as walking, jogging, or swimming, five days a week.
5. Avoid Processed Foods
Processed foods are often high in calories, sugar, and unhealthy fats, which can lead to weight gain and increased belly fat. Instead, opt for whole, unprocessed foods like fruits, vegetables, and lean proteins.
Belly fat is not good for you at any age, but it can really harm your health as you get older. “Visceral fat coats some of your internal organs and hangs down like an apron from your large intestine,” says gastroenterologist Samuel Klein, chief of the Division of Geriatrics and Nutritional Science at Washington University School of Medicine in St. Louis. “It’s associated with an increased risk of metabolic diseases, including insulin resistance, high blood pressure, diabetes, cardiovascular disease and fatty liver disease.” Here are the five best ways to get rid of belly fat after 50, according to experts. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Anything that gets you moving every day is great for keeping belly fat at bay. You don’t need to join a gym or run for miles—just make sure you’re getting exercise in a way that is fun and sustainable. “Exercise is key to weight loss and to maintaining that weight loss,” says endocrinologist Bartolome Burguera, MD, Ph.D. “Generally, however, people who successfully lose weight and keep it off tend to be physically active — up to an hour per day. Engaging in some form of exercise three times per week is highly recommended.”
The older you get, the more important it is to make good choices when it comes to diet. “It’s not just about preventing deficiency diseases. It’s about keeping our systems optimal as we age,” says Katherine Tucker, director of the Center for Population Health at the University of Massachusetts Lowell. Protein is especially important due to age-related muscle deterioration. “Muscle mass is linked with everyday functionality,” says Rosilene Ribeiro, a nutritional epidemiologist at the University of Sydney. “It affects normal things like gardening and walking long distances. When you can no longer do things you once could, it creates a snowball effect.”
Not only does alcohol increase your risk of belly fat, our bodies become far less efficient at processing it as we grow older, which can lead to other serious health conditions. “It’s about age 50 that these biological processes start happening,” says Alexis Kuerbis, an associate professor at Hunter College of the City University of New York. “Just like our eyesight might fail or hearing might fail, our perceptions are failing. We can’t sense that we’re getting more intoxicated as we age. We think we’re fine.”
If you’re overweight or obese, losing weight can make a significant impact on your belly fat. “Weight loss is really the most important thing,” says Dr. Klein. “You don’t have to become lean, but losing a little bit of weight, even if you’re still obese, can have important benefits if you can keep the weight off long term.”
Don’t use food in an attempt to alleviate stress, experts warn—it’s bad for your belly. “It’s not just a formula of calories in and calories out. What we eat and how much may determine our overall weight, but stress influences where that fat actually gets deposited on our body,” says Elissa Epel, Ph.D. “We know that excessive exposure to cortisol can increase belly fat. So it’s logical that stress reduction should minimize it.”
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