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The 20 Best Ways To Lose Weight After 50
For many people, maintaining a healthy weight or losing excess body fat can become harder as the years go by.
Unhealthy habits, a mostly sedentary lifestyle, poor dietary choices, and metabolic changes can all contribute to weight gain after the age of 50 .
However, with a few simple adjustments, you can lose weight at any age regardless of your physical capabilities or medical diagnoses.
Here are the 20 best ways to lose weight after 50.
Eat Belly Fat Burning Foods
Diet will come handy if you wish to lose belly fat after 50. Mindfully eat foods that will help the body get rid of the visceral fats.
Switch unhealthy beverages for drinks such as yerba mate and green tea that are effective in torching belly fat.
Here are the belly fat burner foods to add to your diet.
The Bottom Line
Most women in their 50s tend to give up on their bodies and let nature do whatever it pleases.
However, giving control to the forces that are clearly against you might not be a wise decision.
Maintain a healthy, active life to not only cut out the belly fat but to ward off lifestyle diseases too.
The best part is you can do these fat-burning workouts even if youre over 50.
Heres what one woman over 50 had to say:
I really like the daily workouts and I do them 6 days a week! I usually take off on Sunday. And now I have almost reached my goal of 10lbs weight loss. I need 2 lbs to go. My endurance is must better and I have lost inches around my waistline and thighs! I like the variety of workouts and I feel like Im getting a whole-body workout. At age 68 I am able to keep up with almost all of the workouts. The only one I have to modify is the burpee. I will break them up and finish all the reps by the end of the workout. My arms are getting stronger, so Im hoping Ill be able to do more of them. Overall, Im so glad I started this system. It works!
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What Are The Health Risks Of Visceral Fat
Having visceral fat in the belly is a sign of metabolic syndrome, a collection of disorders that include high blood pressure, obesity, high cholesterol and insulin resistance. Together, these increase the risk of stroke, heart disease and type 2 diabetes.
Having too much visceral fat in the belly can also cause:
What Foods To Eat To Lose Belly Fat
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Improve Your Gut Health
Thanks to diets high in processed foods and sugar, dairy products full of hormones, antibiotics, and constant chronic stress, many women have impaired gut health.
Your gut health is even more important as you age. Keeping it healthy will help with weight loss and reduce bloating. Plus as an added benefit when you reduce toxins you will siffer less skin irritations and look amazing.
After Age 50 Get A Great Blender
If you want to get healthier, you have to eat more fresh vegetables. Period. End of story.
In order to increase my intake of fresh foods, I got myself a food processor and a really excellent blender .
The blender helped me to discover the magical world of freshly made green smoothies
Dane Findley earned a masters and decades spent as a professional fitness and Pilates trainer. Today, Dane is a Healthy-Lifestyle Advocate who curates the Quality of Life Newsletter a weekly update for creative types who want to increase their daily joy. He is the author of The Complete Guide to Getting Fit After 50 A Course.
I use my food processor almost every night to make a fast and healthy dinner, and I use my blender to make breakfasts, lunches, and healthier, lower-calorie frozen desserts. This was no little thing. This made a huge difference!
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After Eating Do You Usually Feel Puffy
Everybody gets a little gassy sometimes, but if youre often seriously bloated and uncomfortably flatulent after eating, then perhaps what you ate is something that your own body is challenged with processing. An important exception to this occurs when youre not used to eating fiber .
After eating, you want to feel enhanced with strength and sustained energy not tired and gassy.
Eat Protein Throughout The Day
Make sure you add protein to your meals. Options include meat, fish, eggs, dairy and beans.
Protein helps keep you feeling satiated, lowers hunger hormone levels and may even help you eat less at your next meal, studies show.
We dont have to be on high protein diets as much as we need to add adequate protein thats spread throughout the day, says Dr. Creel.
Dr. Creel also says you should aim to add protein to your snacks. Thats when we tend to overeat, he notes. Try having a Greek yogurt or string cheese, which can make you feel more satisfied.
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S For Beating Belly Fat
There are four keys to controlling belly fat: exercise, diet, sleep, and stress management.
1. Exercise: Vigorous exercise trims all your fat, including visceral fat.
Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it’s brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual.
To get the same results in half the time, step up your pace and get vigorous exercise — like jogging or walking. You’d need to do that for 20 minutes a day, 4 days a week.
Jog, if you’re already fit, or walk briskly at an incline on a treadmill if you’re not ready for jogging. Vigorous workouts on stationary bikes and elliptical or rowing machines are also effective, says Duke researcher Cris Slentz, PhD.
Moderate activity — raising your heart rate for 30 minutes at least three times per week — also helps. It slows down how much visceral fat you gain. But to torch visceral fat, your workouts may need to be stepped up.
âRake leaves, walk, garden, go to Zumba, play soccer with your kids. It doesnât have to be in the gym,â Hairston says.
If you are not active now, it’s a good idea to check with your health care provider before starting a new fitness program.
2. Diet: There is no magic diet for belly fat. But when you lose weight on any diet, belly fat usually goes first.
How To Flatten Your Stomach If You Are Over 50 Years Old
Fifty may be the new 40, but convincing your abdominal muscles of that may take some work. Although it’s possible to flatten your abs over 50, you do lose muscle mass at the rate of about 3 to 8 percent each decade after the age of 30 and at a rate even faster than that once you’ve passed 60. With that comes an increasing tendency to accumulate fat, especially around your middle.
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The good news is that muscle â at any age â does eventually respond to exercise. Additionally, the benefits of flattening the abdominal muscles for people who are 50-plus years old are far greater than cosmetic. Building abdominal muscle and reducing fat around your middle also helps to protect you from developing insulin resistance, a precursor to diabetes.
Before you get started, take the measurements around your middle and record them in a convenient spot. Every week or two, take and record them again. Stay accountable.
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Decreased Activity And Metabolism
Older adults are more likely to have obesity than younger adults, according to the American Council on Exercise. Men tend to add 3.4 percent to their body weight every 10 years between the ages of 22 and 45, while women typically see a 5 percent gain each decade.
“It doesn’t sound like much, but that’s the effect of just 150 extra calories per day, ” Jenny Champion, RD, CPT, tells LIVESTRONG.com. This slow-but-consistent energy imbalance â consuming more calories than you burn â is the major factor behind weight and belly fat gain.
Not only do most people tend to decrease their physical activity as they get older, per the ACE, but our metabolisms tend to drop as well, which means we burn less calories overall.
Plus, the amount of muscle mass you have declines as you age, especially if you don’t strength-train, so you’ll end up with a fattier body composition even if the scale doesn’t move. This loss of muscle also reduces your metabolic rate, as your body requires more calories to maintain lean muscle than fat. So, you may be eating the same as you did in your 30s, but you’re not using as many calories â and the surplus shows up as belly fat.
Your younger self’s metabolism may have processed poor food choices more quickly than it does now, but as you age, things like cheeseburgers, beer, fried foods and processed snacks tend to affect your waistline differently.
Weight Training / Strength Training
We start to lose muscle from about the age of 30. To help rebuild that muscle it is important to include strength training in your exercise routine.
The more muscle you have the more energy you burn and the less fat you will carry. Youll also have a far more toned appearance. Because strenght training builds muscle which then helps you burn more fat this is the perfect exercise to help you lose more weight over 50 female.
You can reverse the loss of muscle mass that comes with this time of life with just a minimum amount of strength training.
Dont worry Im not suggesting you mix it with the testosterone fueled muscle bound men eyeing themselves up in the mirror at the gym.
This is about working your muscles with appropriatley sized weights to suit your level of ability. And it is easily done at home.
Whats an appropriately sized weight?
Use a weight that you can do 2 to 3 sets of 10 reps with. The last 2 or 3 of those reps should be a little tough. Thats when you know your muscles are working.
Try for at least 2 sessions per week targeting the main muscle groups. Go for 2 to 3 sets of 10 repetitions.
Start with smaller weights and when you feel it is manageable increase them. My first weights were 3 kg each , and I have built up from there.
If you find you can only do a two fine thats two more than yesterday. Tomorrow or the day afer do three. Keep going until you build up to ten.
Then start on the second set.
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Teaching Old Abs New Tricks
You might have to work around some age-related limitations, such as limited flexibility and back or joint problems, but the fundamentals of core exercises for 50-year-olds are still:
- Situps for working the lower abdomen
- Crunches for working the upper abdomen
- Planks for a full-core workout
- Scissors for the lower and mid-abdomen
- Torso twists for stretching and flexibility
How To Lose Belly Fat
You may have experienced periods in the past when youve watched the numbers on the scale fall, but still you didnt see a corresponding fat loss in the belly region. For many, losing extra fat around the midsection is one of the biggest obstacles to trimming down.
The World Health Organization estimates that at least 40% of the worlds population is overweight. Obesity and being overweight can contribute to health problems, such as:
- Type 2 diabetes
- others grown in healthy, rich soils without any chemicals added
Ultra-processed foods, on the other hand, are what you want to avoid at all costs, considering theyre linked to obesity. These are most of the foods youll find at your local supermarket: bagged, boxed, frozen, items loaded with unhealthy additives and preservatives you dont want to put into your body.
2. Stay Away from Sugar, Liquid Calories and Grains
You probably already know that sugar is really bad for you. You especially want to avoid added sugar when trying to lose weight, including hidden sources of sugar like sweetened dairy, juices or packaged snacks made with grains.
Its best to keep these foods out of your home entirely for the best results, and follow these tips:
3. Eat Mindfully
Mindful eating means many things, and its a surprisingly key part of achieving a healthy weight. Here are some mindful eating tips:
4. Intermittent Fasting
There are several ways to practice fasting, including:
5. HIIT Workouts
6. Reduce Stress
7. Get Enough Sleep
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Move More Once You Hit Midlife Say Experts
Weight gain may feel like its inevitable once youve entered your fourth decade, but the truth is, it doesnt have to be. Natural hormonal changes mean you may start to notice symptoms of menopause, such as hot flashes, night sweats, and mood swings, but you dont need to idly accept that the number on the bathroom scale will steadily creep up, too.
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Heres whats going on with your body if elastic-waist pants are now your go-to fashion staple: Weight distribution changes as you hit menopause, with the added pounds accumulating right around your belly. I named the extra fat that collects around your middle the menopot, says Pamela Peeke, MD, MPH, author of Body for Life for Women.
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What we did when we were 30 and what we do when were 60 is very different, says Kathryn A. Boling, MD, a family medicine physician at Mercy Medical Center in Baltimore. We have to adjust our exercise some as we get older. If youve lost some gusto, create incentives for yourself to stay moving. I have an Apple Watch, and I like to see that circle closed, she says. Peeke says you dont have to go to a gym, but you do need to do enough strength training to keep your muscles strong and your metabolism revved. Try activities that have you lifting, pushing, and pulling, she says.
Why Was The Galveston Diet Created
Haver didnt set out to create and share a lifestyle eating plan. She just wanted to drop the extra 20 pounds shed put on by emotionally eating after her brothers death and because of perimenopausal hormonal shifts.
She adopted the approaches she had preached as a physician, that weight loss results when you reduce your intake of calories and burn more with exercise. Calories in, calories out. Thats what we were taught in medical school, she says.
But even though she lowered her intake to less than 1,200 calories a day and religiously hit her home gym at 5:30 every morning, the pounds wouldnt budge.
She soon began evaluating the importance not just of calories but of the quality of the nutrition in her food another topic not covered by her medical training as well as ideas about the importance of eating within certain time windows.
She changed her eating habits and the weight fell off.
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Smoothies To Lose Belly Fat Fast Recipes
Today’s recipe post has got some different recipes for smoothies to lose belly fat fast and flatten the stomach with these weight loss smoothie recipes and burn the belly fat along with the smoothies as well as with other healthy food habits.
Also, sharing many healthy recipes related to drinks, smoothies, and juices on the blog and some of them are detox drinks for weight loss, detox smoothie recipes, chicken breast recipes to lose weight, low calorie starbucks drinks etc…