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Oh, the troublesome belly fat. As you get older, your hormonal balance changes, with a drop in estrogen or testosterone and a rise in cortisol, making it easier for fat to accumulate around your abdomen. Furthermore, most people lose muscle mass as they age, which can slow down metabolism, explains Daniel Argota, NASM Certified Personal Trainer in Miami, Florida. To combat stubborn belly fat after turning 50, we have gathered five healthy practices to incorporate into your daily routine.
Ditch added sugars.
It’s hard to resist grabbing a pack of brightly colored sugar cookies or tempting cinnamon rolls when grocery shopping, but these sugary treats are not helping your waistline.
“Excess calories, particularly sugars, have a tendency to accumulate around the waist as the body ages,” warns Erika Rawes, a certified personal trainer, fitness coach, nutritionist, and creator of the ASSFACE Diet.
Walk every day.
Lacing up your sneakers and going on a walk may seem simple, but it’s a mighty cardio exercise when performed regularly.
“It’s a low-stress, high-impact physical activity,” says Daniel. “Walking helps manage blood sugar and reduce cortisol.” Plus, research shows that pedometer-based walking regimens can lead to a modest amount of weight loss. The more you walk, the more calories you’ll burn.
Make strength training a lifestyle.
Strength training with tools like dumbbells, resistance bands, and your body weight is essential when it comes to building and maintaining lean muscle. So, make resistance training exercises a dedicated part of your fitness regimen.
“Lifting weights isn’t optional after 50,” Daniel stresses. “It builds lean mass, boosts metabolism, and helps balance hormones.”
Eat more protein.
“Eat more protein, most clients undereat protein,” Daniel encourages. “Fixing that helps with fat loss and muscle repair.”
Protein-packed foods like Greek yogurt, eggs, beans, tuna, chicken and turkey breast, quinoa, walnuts, lentils, tofu, and salmon can be total game-changers in a well-balanced diet. Consuming plenty of quality protein helps you feel fuller for longer and decreases hunger hormones, which can decrease cravings and help you avoid overeating.
Track something simple.
The last thing you want is your routine to be too overwhelming. It should be sustainable enough so you’re able to stick with it for the long haul.
Daniel says, “Track something simple, not every detail, but enough to stay aware whether that’s steps, sleep, or meals … [In addition,] go one habit at a time. Most clients feel overwhelmed because they try to change everything at once. I’d rather see someone strength train twice a week and walk every day than burn out chasing perfection.
Alexa Mellardo
