Your body chemistry undergoes rhetoric changes once it crosses over the age barrier of 50. Our muscle mass tends to lose at 3-5% for every 10 years post 35 which inflicts a significant effect on our body’s fat burning abilities.
This is when your body slowly enters into the ageing stage and does not require as much energy as it previously used to. Such changed dynamics might cause excess deposition of fat around your abdomen.
Today we are going to take a look at the best means of counteracting the stubborn belly fat post 50.
#1 Following A Structured Plan
Having a proper plan in place can be of great help in the weight loss journey. Thus, rather than failing with another yo-yo diet, it’s time to start out with a trusted regimen. Medically supervised programs have more than 75% success rate in keeping your weight under control.
Diet programs having weekly visits scheduled with the physician can also tag along a feeling of accountability thus further helping in the weight loss battle.
#2 Following A Rigorous Gym Session
You cannot decrease the intensity of your workouts just because your joints are feeling stiffer than what they used to be like ten years back. You need to maintain the focus level and keep on pushing yourself ahead for setting new milestones.
However, if the pain is creating too much problem in your workout, then you can opt for water exercises. Apart from being easy on joints, they can also boost up the range of motion. Water resistance also increases caloric expenditure to 30% more than what it is on land.
Alternatively, you can also try out low-impact cardiovascular exercises like walking, kayaking, cycling, dancing and yoga.
#3 Consulting A Physical Therapist
You can fix an appointment with the physical therapist if aches in your knee, back or other body parts have been meddling with your regular workout system. Sustained injures of people post 50s can confuse them about the possible activity options.
This makes it extremely difficult to follow the same old exercise routine. Physical therapists can be of great help in such a scenario by easing muscle and joint pain.
#4 Diet Overhaul
A drastic change should be made in your eating patterns if you don’t wish for those excess carbs to accumulate around your waistline. You can completely flush out junk foods to concentrate mostly on fresh vegetables, fruits and lean calories for cutting down the calorie meter.
#5 Changing How You Eat
After reaching 50s, people should concentrate more on fullness rather than portion control while planning their meals. You should thus try to bring down your overall calorie intake while catering to your hunger pangs.
#6 Strength Training & Low Calorie Diet
Your low-calorie diet should be followed with working out your muscles to shed the excess belly fat. A study was conducted over a group of older obese women to examine the effects of low-calorie diet both with and without strength-training.
Women who just followed the diet reported significant loss in belly fat. However, it could not match up to women who accompanied it with strength training. Medical practitioners advocate the usage of resistance bands while performing body-resistance moves like sit-ups and push-ups for sculpting your middle portion.
#7 Saying No To Aerated Drinks
A 2015 study published in the Journal of the American Geriatric Society established a strong relation in between abdominal weight gain and intake of aerated drinks like diet soda. This is why it is essential to avoid the same for holistic health gains. As an alternative, you can drink plain water or flavour it with a wedge of lime or lemon.
#8 Aerobic Exercises
You can trim down your waist size by engaging in moderate-intensity aerobic activity for about 30 minutes on a daily basis. You can thus go for a bike ride or even a brisk walk for burning the stubborn abdominal fat.
A 50-year-old might have to toggle with numerous responsibilities at both home and work which in turn hikes up their stress level. This leaves them with a jam-packed schedule with minimal time for regular exercising as well as emotional eating.
In such a scenario, you need to impart adequate importance to your workouts in a way similar to doctor’s appointments. Maintaining a consistent schedule can assist in easing out your towering stress and even keeping a tab on your daily diet.
#10 Getting Adequate Sleep
A minimum 7 to 8 hours of sleep daily is necessary as maintaining a proper sleep schedule leads to the regulation of ghrelin and leptin hormones. When not regulated, these hormones cause excessive hunger and improper food selection.
#11 Meditation Holds The Key
It is imperative to be mindful while eating. Multi-tasking while eating can cause us to overeat as it delays the feeling of satiety.
Enjoying the mealtime on the other hand helps us in relishing the true flavor of food consumed. Mindfulness also assists with stress relief as people tend to binge eat and avoid exercise during anxious phases.
You can engage in meditation for 5-10 minutes daily to maintain the neuroplasticity of your brain and tackle stress in a better manner.
After reaching a certain age, various factors come into play for increasing the level of belly fat. This expanding fat surrounding our abdomen is termed as visceral fat. This form of fat is extremely unhealthy as it increases the chances of type 2 diabetes and heart ailments.
Making small lifestyle changes can be of great help in such a scenario as it assists with melting away the abdominal girth. You can also consult the physician and seek out his assistance in planning out a diet chart which works best with your anatomy.