Losing Belly Fat Over 50 - 7 Tips for Men and Women

BURN BELLY FAT AND LOSE IT PERMANENTLY

As we get older, our metabolism changes, and it becomes harder to lose weight, especially around the belly. This article dives into what belly fat really is and gives you 7 effective tips to reduce it permanently.

What is Belly Fat and How Do You Burn It?

Belly fat is a combination of subcutaneous fat and visceral fat. Visceral fat is the fat that accumulates around the middle and surrounds important organs like the liver, stomach, and intestines. This type of fat is particularly harmful because it's associated with various health risks, including heart disease, type 2 diabetes, and certain forms of cancer. Besides the health risks, too much belly fat can also affect self-confidence and overall well-being.

Luckily, fat that has accumulated can also be burned off. Spot-reducing belly fat, unfortunately, is a myth. Your body decides on its own where it takes the fat from first. However, there's a good chance it'll start with its largest stockpile (the belly). By the way, doing a "belly quarter" (focusing solely on abdominal exercises) is less likely to reduce belly fat than 15 minutes of cardio. The combination of strength training and cardio is seriously the strongest combo to permanently lose belly fat.

Also read: how weight loss works once you've gained it.

7 Tips to Burn Belly Fat After Your 50s

If you're over 50 and want to burn belly fat, don't think it's an impossible mission. On the contrary, you can get as toned as you wish. You just need iron discipline and to be realistic about the timeline. If you're losing half to one kilo per month, you're doing great. Don't think that's slow. It's fast and extremely effective for working on your muscle mass at the same time. Here are 7 super tips to effectively and permanently burn belly fat.

Also read: Muscle Building After 50 – Facts and Tips for Seniors.

1. Focus on Nutrition

At any age, nutrition is a crucial factor in losing weight, but after your 50s, it becomes even more important. Reduce your intake of processed foods, sugars, and trans fats. Focus on a balanced diet rich in vegetables, fruits, legumes, whole grains, proteins (read the next tip why), and healthy fats. Basically, exactly what the food pyramid recommends. Personally, I'm not a fan of keeping a calorie log, but it can help you gain more insight. Start with a diet that you think will make you lose weight. If you haven't lost weight after 2 weeks, reduce the portion size of each meal a bit. Measure every 2 weeks. Moreover, limit your alcohol consumption, or better yet, don't drink at all. It saves a lot of calories.

Also read: How bad alcohol is for your muscles.

2. Add Protein and Fat and Opt for Volume Food

Proteins and fats increase the release of satiety hormones in your intestines, making you feel full longer and reducing the urge to eat. Also, opt for food sources that are low in calories but take up a lot of stomach volume. When your stomach expands, the release of ghrelin (the hunger hormone) decreases. Water and products with soluble fibers, like vegetables, fruits, and legumes, are a smart choice to quiet the hunger hormone.

3. Increase Your Physical Activity if You Want to Lose Belly Fat

Regular exercise is crucial for losing belly fat, especially when you're over 50. Your metabolism slows down, and you need to compensate for this decrease in daily energy expenditure by exercising more. Combine cardio exercises such as walking, swimming, or cycling with strength training to build muscle mass and burn fat. Muscle mass requires a lot of energy to build and maintain. This way, you can boost your metabolism to maybe even the level of a 30-year-old. Furthermore, every scientific study shows that strength training combined with a modified diet is much more effective for long-term weight loss than diet modification alone.

Also read: strength training and cardio help reduce cholesterol

4. Train with a Smart Schedule to Burn Fat

If you're exercising without a clear plan, you'll never permanently lose belly fat. Train with a serious plan that fits your level and schedule. Our goal is to help 50,000 people with permanent weight loss, and for this, we've developed an app. For the price of 1 hour of personal training, you have a personal trainer in your pocket for an entire year. In our fitness app, you'll find over 100 schedules to build muscle mass AND lose fat. If you're a beginner, opt for the goal "feel energized" and if you're more advanced, choose "get lean" or "get fit" for the best results. Start now and download the app, which you can of course test for free first.

5. Sleep at Least 7 Hours a Night

Good sleep is crucial for weight loss. Lack of sleep is associated with lower leptin levels and higher ghrelin levels, meaning hunger from the start of the day. By getting enough sleep, these hormones balance out, keeping leptin levels high (which makes you feel full) and ghrelin levels low (hunger). The day's battle immediately becomes much easier. In short, sleep at least 7 to 8 hours every night, and you'll not only lose belly fat but also feel a lot fitter.

6. Reduce Stress

Reducing stress is easier said than done, yet it's included in this list. Chronic stress can lead to weight gain, especially around the belly. Reducing stress is a personal journey for everyone. A few tips you could try to reduce stress: sleep and exercise more, as these are the most effective ways to lower stress. You could also try yoga or meditation. Maintaining social contacts can reduce stress, but in some cases, it might have the opposite effect. Getting outside into nature or relaxing in a sauna often helps too. If you're experiencing persistent stress, we recommend contacting your doctor.

7. Drink Water, Coffee, or Tea to Burn Fat

Water is good for everything, my grandma always used to say. And she was right, because your body can't do without it. Another benefit of water, tea, and to a lesser extent coffee is that it helps keep your stomach full. Your stomach expands, just like when you fill a balloon with water, making it think it's full and suppressing the hunger hormone. In other words, with these 0 calorie drinks, you can trick your brain a bit and make the fight against the pounds a bit easier.

Conclusion: Losing Belly Fat When You're Over 50

Losing belly fat after your 50s requires a combination of healthy eating, regular physical activity, strength training, adequate sleep, stress management, and hydration. While it may be a challenge, reaching a healthier weight and reducing belly fat is possible with consistency and dedication. Start with small, achievable goals and gradually build up for long-term success. It's also advisable to seek professional medical advice before starting a new diet or exercise program, especially if you have existing health issues.

Start now with a smart fitness plan to structurally lose fat.