Start with a mix of moderate and vigorous exercise to burn off menopausal weight gain. Your routine should include aerobic exercises like swimming, walking, bicycling, and running, as well as resistance or strength training. “What you want to employ now is high-intensity interval training (HIIT),” Dr. Peeke says.
Regular, consistent cardiovascular, or aerobic, exercise like walking, running and swimming has been shown to help burn calories and some fat.
Core exercises have their place, but doing them alone won't help you get a flatter stomach at 50. If you're looking to tighten up your tummy, then you need to prioritize strength training. It helps you burn more calories, sculpt muscle, and elevate your metabolism so you can lose fat.
According to the U.S. National Library of Medicine, fat starts to accumulate more around your middle after age 30 as muscle mass naturally wanes. However, by cutting calories, exercising regularly, and sticking to a healthy sleep schedule, it's possible to get a flatter stomach at any age.
Walking, jogging, biking, swimming, and dancing are all examples of aerobic exercise. Additionally, aerobic exercise is important for your overall health (11), and it's also helpful when you're trying to lose belly fat. This is because aerobic exercise helps you burn calories and reduce visceral fat.
Cardio such as swimming, aerobics, running or dancing will burn this excess fat store. HIIT (High-Intensity Interval Training) is the fastest way to trim down stomach fat.
At menopause, many women experience weight gain, particularly around the abdomen. Contributors to weight gain at menopause include declining oestrogen levels, age-related loss of muscle tissue and lifestyle factors such as diet and lack of exercise.
Crunches:
The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises. You can start by lying down flat with your knees bent and your feet on the ground.
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.
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.
Resistance and strength training exercises such as squats, planks, leg raises, deadlifts, and bicycle crunches help you create a defined belly area. Tighten your belly skin with massages and scrubs. Regularly massage the skin on your stomach with oils that promote the formation of new collagen in your body.
Some fitness experts say it's even possible to get into the best shape of your life after the age of fifty if you've spent most of your life out of shape.
Many women also notice an increase in belly fat as they get older — even if they aren't gaining weight. This is likely due to a decreasing level of estrogen, which appears to influence where fat is distributed in the body.
The hormonal changes of menopause might make you more likely to gain weight around your abdomen than around your hips and thighs. But, hormonal changes alone don't necessarily cause menopause weight gain. Instead, the weight gain is usually related to aging, as well as lifestyle and genetic factors.
Start with a mix of moderate and vigorous exercise to burn off menopausal weight gain. Your routine should include aerobic exercises like swimming, walking, bicycling, and running, as well as resistance or strength training. “What you want to employ now is high-intensity interval training (HIIT),” Dr. Peeke says.
Planks are perfect for burning belly fat because they engage multiple muscles at once, boosting the metabolic rate and benefiting core strength. All in all, a plank is an excellent choice to stimulate the whole body. Overall, a plank is a good exercise for facilitating the whole body.
Walking, jogging, swimming, and dance exercise are good ones to try. Aerobic exercise works the large muscles in your body, benefitting your cardiovascular system -- and your weight. Work up to getting 20 or more minutes per session, 3 or 4 days a week.