As you age, many changes happen in your body, one of which is gaining belly fat. Excessive abdominal fat is dangerous as that’s where your vital organs are. One main danger is that abdominal fat typically increases insulin resistance, exposing you to a higher risk of diabetes.
Following an exercise routine and diet is critical to maintaining good health and being in great shape as we age. Here we share some effective ways to have a flat belly after 50. Read here to learn how to reduce abdominal fat to get into shape and have a flat belly after 50.
How To Get Flat Belly After 50?
# 1
Interval Cardio
Interval cardio, also called high-intensity interval training (HIIT), involves doing quick bursts of intense physical activity, such as jogging, running, sprinting, jumping, or cycling, with little intervals of slower physical activities like simply walking or rest in between
Interval cardio is a faster way to burn calories without spending much time at the gym. The best part is that you can complete it in as little as twenty minutes, making it possible to fit into even the busiest schedules.
# 2
Increase your fiber intake.
Fiber forms an integral part of any healthy diet. The bonus point is that it helps achieve your flat tummy goal by keeping you feeling fuller for longer. Studies even support that the more soluble fiber you eat, the more significant reduction in visceral fat you’ll have.
Sources of soluble fiber include whole grains such as oats or barley, beans, legumes, peas, carrots, and fruits, which you can eat with the skin – like apples. So you can easily include protein in your diet; swap your grain for whole grain and eat fruit as snacks.
Helpful Article: Best 5 Ways To Increase Fiber Intake
# 3
Add protein to your meals and snacks.
Protein keeps you full (like fiber) long after you finish your meal and so helps control your appetite. Plus, protein helps boost metabolism as your body has to make more effort to digest the food. Bonus point – protein is vital in preserving muscle mass when losing weight.
Adding protein to your meals throughout your day requires no extra effort. Examples are fish, poultry, dairy, eggs, peanut butter, beans, and legumes. If you find it challenging to include protein in your diet, a tasty protein shake made with whey protein is a simple way to increase your protein intake.
# 4
Avoid high-calorie, sugar-packed beverages.
If you want a flat stomach after 50, avoid sugary beverages such as energy drinks, soft drinks, sweet tea, sodas, fruit juices, and alcoholic drinks with mixers. These drinks are packed with empty calories and added sugars. In fact, they provide minimal nutrients, if at all.
Swap fruit juices for whole fruits to get the benefits of added fiber. Swap sweet teas for green tea.
# 5
Create a calorie deficit.
Establishing a calorie deficit is the most essential part of losing weight and shedding fat around your waist. This necessarily involves taking in fewer calories than you burn. Unfortunately, most people underestimate how many calories they intake during a day. This mainly happens due to the intake of snacks and beverages. Try to be aware of how many calories you intake and identify any sources of excess calories to cut back on.
# 6
Get sufficient sleep.
You may be surprised, but the fact is that sufficient rest also contributes to losing weight and help you achieve the goal of a flat belly. How so? Chronic sleep deprivation can be harmful to your overall health. Studies show that lack of sleep can impact hormones, which may make you feel hungrier and increase your appetite, contributing to weight gain. Research has also shown that getting adequate sleep may be associated with greater weight and fat loss.
Adults 18 and above must aim for seven or more hours of good-quality sleep every night. (Source: Sleep Foundation)
Habits that can support improving your sleep include sleeping at the same time every night, turning off your blue light devices (laptop/phone), avoiding caffeinated beverages before you hit the bed, and using just the right supportive pillow and mattress.
# 7
Stay hydrated.
Another surprising fact is that drinking enough water helps you lose weight. This is because dehydration contributes to constipation, leading to bloating and making the stomach appear larger. Water also makes you feel fuller at meals and eat fewer calories, so it helps create a calorie deficit.
About Author: Renu Bakshi, AKA Fitness Buffhq, is ISSA Certified Elite Trainer. He
passed Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, USA obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says: “For me, age is just a number!”
