Stubborn Belly Fat After 50? Here’s What Changes With Age
Over the last two decades, the number of adults having a belly fat especially after the age of 50 has increased at an unexpected rate. And it’s not just about that people are getting older; Instead, other factors such as – lower physical activity, frequent processed food intake, poor sleep, hypertension, stress etc. explains the reasons behind people developing extreme fat tissue, commonly around the belly area.
Various studies have shown that excess belly fat is linked with a higher risks of heart disease, type-2 diabetes, high blood pressure, joint pain and poor mobility in one’s day-to-day life activities. That is why maintaining a healthy body weight and preserving right lean muscle mass becomes even more important with age.
According to ACSM Exercise Physiologist Mike Cola, there are five proven strategies that can help adults over 50 lose stubborn belly fat more effectively.
Watch Mike’s proven steps to lose belly fat after 5
1. Get Into a Calorie Deficit
Mike explains that if you are targeting to lose extra fat tissue from your body, then you must follow a calorie deficit nutrition plan from day one. This is a method that immediately starts acting as soon as your body is in a deficit state. He advises to use a very simple formula to find out what your deficit calories are, which is needed for you to start losing excess weight.
Multiply your current body weight in pounds by 10. For example – a person weighing 170 pounds should aim to eat around 1700 calories per day. Thus, the restricted calorie intake enables your body to use stored fat for energy.
2. Eat Enough Protein
Mike says – not eating adequate amount of protein is the number one reason for bad fat loss. Which means even if you eat the right number of calories and burn calories during workout – If right number of protein intake is not consumed then you may lose good muscle tissue instead of fat tissue. And it may result in soggy skin.
He says, to count your daily protein requirement use this formula. Multiply your current body weight by 0.7, and eat that many grams of protein per day. Which means – if your current body weight is 200 lbs, multiply it by 0.7. Therefore, your daily protein intake should be 140g.
3. Add Resistance Training
Resistance training speed up your fat loss process by burning excess fat tissue as fuel. By limiting calorie intake, your body is forced to look out for other energy sources within the body, and for this, the stored adipose tissues (body fat tissues), especially from the belly fat area, become the best energy source.
Mike says – you do not need to go through very intense weight training program, but instead start with a full bodyweight training program. Exercises at least 30 minutes daily.
4. Walk for 60 Minutes Daily
Mike explains that, a simple exercise like walking can be beneficial for non-athletic person to lose belly fat. Although it’s not as intense similar to doing resistance exercise, but it’s actually a great method that supports losing belly fat, without putting too much impact on joints.
He says that walking 60 minutes per day will do the work. For better results, walk 30 minutes in the morning and 30 minutes in the evening or night. And cover as much distance as possible.
5. Try the 16:8 Fasting Method
Fasting has always been a natural way to lose excessive fat tissue from the body. During fasting, as you already are in a calorie-deficient state, your body requires energy to survive and therefore it uses stored fat tissues to provide you with energy.
Mike explains that in a 16-8 fasting method, you have to fast for 16 hours and consume designated calories in this 8-hour eating window per day.
Final Takeaway
Gaining belly fat at an older age is one of the biggest issues that many people face, and it can actually be a life threatening if precautions are not taken on time. The above described methods may sound simple to follow, but it is the combination of the 5 methods that makes the belly fat loss process successful. Apart from this, everyone’s fat loss journey is unique and personalized. Therefore, if you are very adamant about losing fat, consider consulting a fitness or nutrition professional before following the above fat loss program.
Editor’s Note: This content is for informational and educational purposes only and is not intended to diagnose, treat, or cure any medical condition. Always consult your physician or a qualified personal trainer before starting any workout or nutrition program
