Although it can be more difficult to lose weight after a person reaches 50 years of age, there are many lifestyle changes that they can make to help them reach and maintain a moderate weight. These include cooking more meals at home, cutting down on sugary drinks and snacks, and getting more exercise.
Cut back on calories.
When you're in your 50s, your metabolism slows down considerably, and that means every bite counts. To fend off extra pounds, a good rule of thumb is to consume about 200 fewer calories a day than you normally would, suggests the Academy of Nutrition and Dietetics.
Losing belly fat after 50 is challenging but achievable with the right exercises, dietary habits, and lifestyle changes. Walking, strength training, and HIIT workouts are the best exercises to lose belly fat after 50 and your best allies in your battle against the waistline bulge.
Losing weight after age 50 really is more challenging. The reasons are lifestyle and physiological factors that combine to make dropping a few pounds more onerous than it was at 35 or 40 (not that it was easy then).
Your 50s are the time of life when you're at your heaviest: A full 44.3 percent of Americans ages 40 to 59 are considered obese, a higher rate than among Americans in either younger or older age groups. Rates of “severe obesity” are twice as high among people 40 to 59 as they are among those 60 and over.
Reduced levels of oestrogen after menopause can cause fat to be stored around your waist rather than on your hips and thighs. In postmenopausal women, belly fat accounts for 15 to 20% of their total body weight, compared with 5 to 8% in premenopausal women.
To attack belly fat and any other menopausal weight gain, you'll need to burn between 400 and 500 calories most days of the week from cardiovascular exercise, such as walking briskly, jogging, bicycling, dancing, or swimming, Peeke says.
To lose stomach overhang you have to burn fat cells in both the fat you can see directly under the skin and also the more dangerous fat that you can't see that surrounds your organs. Cardio such as swimming, aerobics, running or dancing will burn this excess fat store.
Losing weight and keeping it off isn't easy at any age. Committing to a regular program of vigorous walking can help women over 50 kick their metabolism into high gear!
To boost your metabolism, try strength training and lifting weights. Building muscle mass also helps your body burn more calories, so you don't convert them to fat as easily.
How Long Does It Takes To Lose 20 Kgs. If you are following a proper diet as recommended by your dietitians then you can achieve your goal in one month. But if you are following no regular diet chart then you should target at least 6 months which is a realistic one.
“You have to make sacrifices at the gym and in your diet. But once you get there, it's much easier to maintain.” With a strict diet, frequent exercise and regular rest and recuperation — along with a blessed set of genes — many men can achieve a well-toned physique no matter what age they are.
The good news is that muscle — at any age — 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.
Loose skin after weight loss is not permanent and will disappear over time. After a month or two, you should no longer see excess skin hanging from your body. If you are still having problems with excess skin, then you should see a doctor.
This can be caused by a variety of factors, including significant weight gain, pregnancy, ageing, and genetics. In some cases, stomach overhang can also be a result of previous surgical procedures, such as gastric bypass surgery.
To battle belly fat: Eat a healthy diet. Focus on plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. Limit added sugar and saturated fat, which is found in meat and high-fat dairy products, such as cheese and butter.
Performing regular exercises is an excellent way to lose menopause belly fat and improve your overall physical health. Women can start with moderate to vigorous activities and might consider including aerobic exercises such as cycling, running, jogging, swimming, walking, and resistance or strength training.
Genetics, lack of sleep and a sedentary lifestyle play a role as well. It can be a vicious cycle. We lose muscle tone and accumulate more fat as our metabolism is slowing down, contributing to more weight gain.
Your Metabolism Is Slower Than Before
That decrease in muscle mass is likely to slow your metabolism, a complex process that converts food calories into energy, according to the Mayo Clinic. Having more fat and less muscle reduces calorie burning.
The age dependency of WTH resembles that of BMI, where, however, men show typically markedly higher values compared to women. Among people older than 50 years, more than 50% show an “apple-like” body shape (WTH ≥0.8 and 0.9 in women and men, respectively), which is found to associate with higher health risk24.