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For women past the age of 50, hormonal changes—especially a decrease in estrogen—can significantly impact metabolism, shares Dr. C. Vivek Lal, M.D., FAAP, founder and CEO of Resbiotic. This often leads to unwanted weight gain, particularly around the abdomen. Frustrating, right? The silver lining is that by incorporating healthier habits into your daily routine, you can reduce that persistent belly fat and get your waistline back.
Lower belly fat is an especially frustrating area of the body for women over 50—even those who consume a healthy diet and exercise consistently.
Dr. Kezia Joy, a registered dietitian nutritionist (RDN) and medical advisor at Welzo, explains, “Due to a slowing metabolism and changes in fat distribution as women age past 50, belly fat can become more resistant. Even women who maintain a good diet and exercise regularly may notice a harder time losing abdominal fat.” She adds that this is partly because muscle mass tends to decline with age, reducing the body’s overall ability to burn calories. Additionally, insulin sensitivity tends to diminish, making it challenging for the body to process sugars and store fats efficiently.
Below, Dr. Lal and Dr. Joy share five daily habits that help shrink lower belly fat and promote an all-around healthier lifestyle.
5 Ways to Lose Stubborn Belly Fat After 50
Ensure Daily Movement Is Intentional
Make sure your daily exercise routine is intentional, and keep in mind that every bit of movement counts.
Dr. Lal advises that incorporating short bursts of movement, such as a brisk 10-minute walk, can enhance insulin sensitivity, support blood sugar balance, and boost energy. He suggests striving for at least 30 minutes of intentional exercise daily, which can be split throughout the day. It’s essential to remember that movement doesn’t need to be intense to be beneficial; regularity is more important than intensity.
Make Strength Training a Top Priority
Strength training is crucial to keep your muscles, bones, and overall physique healthy, strong, and fit. Dr. Joy recommends performing 20 to 30 minutes of strength training daily.
“Muscle growth enhances the resting metabolism and helps to overcome the natural loss of muscle mass that happens after the age of 50,” she says. “It is particularly effective to add light weights, resistance bands, or bodyweight exercises to get rid of the fat around the midsection.”
Don’t Skip Out on a Nutritious, Protein-Packed Breakfast (and Meals)
Many say breakfast is the most important meal of the day—and there’s much truth to it.
“A protein-rich, fiber-focused breakfast helps stabilize blood sugar and kick-start metabolism for the day,” Dr. Lal tells us. “Including fermented foods like Greek yogurt (with ‘active cultures’) not only adds protein but supports gut health, a key player in metabolic health.”
Dr. Joy agrees that a high-protein diet is essential—especially for building and preserving lean muscle mass and keeping cravings at bay.
“In women who are past 50 years, high-quality protein in the ratio of 20 to 30 grams/meal is able to maintain blood sugar levels and even lead to fat loss without muscle atrophy,” she says.
Manage Stress by Incorporating Mindful Practices into Your Day
Stress is literally a killer. To keep it at bay, Dr. Joy suggests weaving mindful practices into your routine.
“Reduction of cortisol levels can be achieved through simply performing mindfulness exercises on a daily basis, such as yoga, meditation, or even taking a 10-minute stroll,” she says. “Management of abdominal fat that cannot be reduced through dieting and physical activity requires reducing chronic stress.”
Get 7-8 Hours of Restful Sleep Per Night
Make it your mission to optimize your bedtime routine for an uninterrupted, genuinely restful night’s sleep. Dr. Joy recommends aiming for seven to eight hours of solid Z’s.
“When sleep is poor, the ghrelin and leptin hunger hormones and cortisol levels increase,” she points out. “Promoting healthy sleeping habits would restore hormonal balance, reduce inflammation, and aid in the reduction of belly fat.”
Alexa Mellardo
