Every phase of your life brings new challenges. A key challenge for many women over fifty is stubborn fat in the abdominal region. As we age, our metabolic rate tends to slow down and our fat-burning hormones tend to decrease.
We store more fat around the waist, making our waists wider and more prominent. There is hope. Your excess body fat can be reduced, but it requires making a few simple lifestyle adjustments, along with dedication.
Getting rid of menopausal belly fat is tough and even tougher after 50, but with hard work and dedication we can get there.
Excess Estrogen Leads To Weight Gain
Muscle mass gradually diminishes as we get older, so that more fat becomes the percentage of our total body weight. It takes fewer calories for your body to break down food than to build up muscle. Fat accumulates when you eat more calories than you expend.
If you follow the same eating habits that you had as a child and are less active, you will gain weight. Factors that affect how much energy you burn are genetic and hormonal.
When women experiencing menopause produce more estrogen, because the cells are alerted to the fact that the ovaries are no longer producing sufficient amounts of hormones.
This causes the body to produce more estrogen, which leads to a buildup of fat. Your body produces more estrogen when you’re menopausal. The excess estrogen increases your chances of gaining weight, and the excess fat cells do not turn into energy. You’ve been eating healthy but have gotten no results.
Cut Back On Your Calorie Intake
Your metabolism slows down with age, so you need fewer calories per day. Cut back on your caloric intake. While the American Dietetic Association recommends adults consume between 2500-4000 calories a day, a recent study showed that the average calorie consumption in the US is approximately 2700, which makes it necessary for people to consume around 2100-27
If you start your day with a big bowl of cereal or some other breakfast item, and avoid snacks for most of the day, it seems to help. Your body does not get used to eating every 3 hours. By only eating every 6 hours or longer, your body will adjust and stop getting hungry between meals. This will help you to feel full and maintain the right weight.
Smaller meals more frequently keeps your blood sugar levels stable. You will be eating the same amount of calories, but you will be doing so in different intervals. If you are following a crash diet, then you’re doing it all wrong. Your body stores more fat for later, because your metabolism will slow further, making it impossible to lose weight.
Eating healthier includes improving your diet by eating more whole grains, plant based foods, and reducing your intake of foods high in cholesterol, saturated fats, and sugar. Your body will signal for you when it’s time to eat, and if you stop eating, your body will hold onto the fat that it has accumulated.
Increasing Exercise Sessions
If you are getting rid of menopausal belly fat, you need to exercise regularly, and this article will teach you how to reduce the amount of fat in a particular area of your body, weight lifting is the best exercise.
Strength training will help you build muscle, which will promote the formation of muscle mass. It can also help you burn off stored fat. Resistance training is not all about lifting heavy weights. Resistance training exercises can be isotonic, where the body part is moving against a constant force, or isometric, where the body part is stationary against gravitational force.
Weightlifting exercises are the best way to get in shape because it builds muscle and endurance and decreases body fat. It’s also commonly called weightlifting or power lifting.
It’s essential to work your entire body, not just your biceps or your calves. This is a series of exercises that will help tone your muscles, and strengthen your bones.
There are many exercise machines available, including resistance bands, exercise bicycles, weight machines, treadmills, elliptical trainers, and stair climbers.
Moderate-intensity exercise is required to shrink fat cells. It’s suggested that you exercise for thirty minutes at least five times a week to promote overall health.
To burn that fat, you’ll need to do 60 minutes of moderate intensity exercise a day. You may have heard of the saying that an apple a day keeps the doctor away. Well, this saying applies to losing weight.
Stress And Losing Weight
It’s suggested that for women, a waist measurement of 35 inches or more may indicate an unhealthy concentration of abdominal fat.
Many people think that stress will cause weight gain, but research shows that stress actually causes weight loss in people with the genetic variation that increases their belly fat.
When you’re stressed, your body produces cortisol, and excessive amounts can make you insulin resistant. Whether you’re trying to lose weight, eat healthier, have better relationships or find inner peace, you should try one of these five
Some of us, when stressed, eat. You must always have a stress outlet which does not involve eating. Do you know that when you’re feeling stressed, anxious, or otherwise upset, your brain will try to find something else to do
Dieting can be a lot of fun, if you think about it. You can focus on the positive things you can do instead of the negatives.
Learn how to change your mind, or how to become more mentally flexible. You can exercise your mind by doing stress-management exercises.
When You Have Stubborn Belly Fat
Stubborn, belly fat weight loss requires more diligent effort. It also means a long-term lifestyle change. When starting to run, the most important thing to do is to start walking.
It’s important to rule out any other causes of the problem, such as thyroid disease. It’s up to your doctor to decide what kind of exercise is best for you and to create a plan that you can live with.
Your metabolism doesn’t speed up by eating more food. It slows down. Most people do not get adequate nutrition, including protein, vitamins, and minerals.
Alcoholic beverages are high in calories and low in nutritional value. It takes dedication, lifestyle changes, education, and patience to lose belly fat after 50.
Fifty years is just another journey, and losing weight after the age of fifty isn’t a bad thing if you are dedicated to your fitness plan. Start your journey today, getting rid of menopausal belly fat will be tougher than it was in your 20’s just buckle up and enjoy the ride.