Does the size of your mid-section impact how long you will live?
Read on here for the answer and also to learn tricks that are effective in reducing belly fat after 50, whether you are a man or woman.
The good news first: reducing even just two inches of your waist size can effectually improve your overall health a lot. And here is shocking news: the risk of dying rises nearly 25% for each additional 4 inches of waist size. Now don’t think that you can’t lose belly fat after 50. Yes, you can shed pounds & get rid of belly fat even after 50, but really it just takes more exercise & dietary diligence than it did when you were younger!
How to Get Rid Of Belly Fat if You Are Over 50?
It really is a scary fact, but you don’t need to worry. There are ways to reduce your waist size, even if you have crossed 50.
A new research has shown that chances of a longer life improve with reduced waist size.
A New York Times article written some time back divulged the connection between belly size and longevity and the results of a research study by epidemiologist Dr. Eric Jacobs supported the same relationship.
The doctor and his research team observed 48,500 men and 56,343 women, over the age of 50, from 1997 to 2006. And what they discovered is captivating.
The gist of this study is: having a fat mid section doubles the risk of dying. It’s critical for your life longevity and vigor to have a slim waist. Moreover for men particularly, it has also been found that the slender the waist, the higher the testosterone. And as a direct consequence of higher testosterone levels, men have more passion and potent emotional energy to enjoy daily life.
At 50 or over 50, as your metabolism begins to slow, it becomes harder for you to lose weight -including belly fat. We give here 5 steps formula to overcome this hurdle.
Step 1 – Smart Calories Management: This is the most effective strategy to burn fat. Just cut back minimum 200 calories a day from your daily intake (which is not hard and you can do it easily – simply replace soda/sugary drinks with water, skip alcohol beverages, and replace a high-calorie dessert with a serving of fruit). And burn minimum 300 calories a day through exercise – in addition to your normal physical activities (again, you can do it with little efforts). Work on some light strength training such as sit-ups, pushups, crunches, reverse crunches, bicycles, side bends, squats and lunges.
(i) A total reduction of 500 calories a day will lead to 1 pound of fat lose per week.
(ii) Walk extra steps throughout the day. You can burn more calories by walking the stairs instead of using an elevator or parking farther away from your destination and then walking.
Step 2 – Gain Muscle Mass: As muscle mass links with improved metabolism, try to include some strength training 4-5 times a week in your routine. Also engage in doing planks 4-5 times a week to help tone your abdominal muscles as you begin to lose fat. This can help give your belly a firmer, more toned appearance.
Fitness Tip: You cannot exactly zero in on fat loss from just your belly, however you can lose the weight everywhere and tone-up your midsection.
Step 3 – Regular Cardiovascular Exercise: NASM recommends individuals looking for reducing weight to workout about 60 to 90 minutes of exercise, five days a week. You have many options for cardiovascular exercises to help lose pounds of fat, like swimming, cycling, walking, jogging, aerobics, sports, dancing, gardening or using an elliptical machine.
Step 4 – Fresh Vegetables: If you want to get slender body, you have to eat more of fresh vegetables, and that’s it. In order to increase your intake of fresh vegetables and fruits, you need to have a really effective blender (not all blenders are the same). The blender will help you enjoy magnificent world of homemade best green smoothies for fat loss (and that’s not an exaggeration!)
Family Fitness Tip: Savor on a healthy, well-balanced diet full of vegetables, fruits, lean meats, low-fat dairy and whole grains.
Step 5 – Drink Enough Water: Drink at least eight glasses of water in a day. Water will keep you body and muscles hydrated and make you feel fuller longer during the day.
Start following the above tips if you are 50 plus and want to lose belly fat.