Minimal Exercise Can Prevent Disease Weight Gain In Menopausal Women Getting Rid Of Menopausal Belly Fat After Age 50

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Getting Rid Of Menopausal Belly Fat After Age 50

Each phase of our lives brings new challenges. For women over fifty, one of the challenges can be described as stubborn fat around the belly area. With our metabolism naturally slowing down with age, more sedentary lifestyles, and increasing hormonal changes due to menopause, we tend to store more fat around the waist. The good news is that this fat can be reduced, but it takes a combination of lifestyle changes and dedication to keep it back.

Unfortunately, muscle mass gradually decreases with age, so fat increases as a percentage of your total body weight. With less muscle mass, the rate at which your body uses calories, or your metabolism, slows down. When you take in more calories than you burn, fat increases. If you consume the same number of calories as you did when you were younger and more active, and you lead a sedentary lifestyle, you will store fat. Factors that affect how much energy you burn are genetic and hormonal. Women who experience menopause will produce more estrogen because the cells are alerted to the fact that the ovaries are not producing enough. This results in cells storing fat to produce more estrogen. When the estrogen is produced, your metabolism slows down, and the fat cells are not transformed into energy. You are left with stubborn belly fat.

Abdominal fat just under the skin is subcutaneous fat. It is of cosmetic concern, but does not necessarily cause health problems. Visceral fat is located deep in the abdomen, around the body’s internal organs. An excess amount of visceral fat produces hormones that can increase blood pressure, change cholesterol levels, and possibly make the body insulin resistant, resulting in type 2 diabetes. Excessive amounts of both types of fat will increase estrogen levels, and can lead to cardiovascular disease, breast cancer, and colorectal cancer. to cause You can’t change the aging process, or genetic factors, but there are things you can do to get rid of belly fat, and keep it off after age fifty.

Because your metabolism slows down with age, you don’t need as many calories per day, so cut back on your calorie intake. The US Department of Agriculture specifies that people over fifty only need 1600-2000 calories a day. If you start with a good breakfast, and less calories more often, this seems to help. If you eat more often, you trick your body by not giving your hormones a chance to signal to your brain that you are hungry. Smaller meals are also more likely to keep your blood sugar levels stable. You will receive the same number of calories, just in different intervals. A crash diet will cause your body to store more fat for later as your metabolism will further slow down as your body signals that you need nutrition, so it would defeat the purpose. Improved diets include eating more whole grains, plant foods, fruits and vegetables, and cutting back on foods high in cholesterol, saturated fats and sugar. However, if you eliminate one of these foods, your body will be signaled, and more fat will be stored, so do not stop eating.

Physical activity is critical if you want to rid your body of abdominal fat. Strength training, also known as resistance training, is the best way to lose fat in a certain area of ​​the body. Strength training promotes the formation of muscles, and increased muscle mass increases your body’s metabolism, in turn burning calories or fat. Resistance training exercises can be isotonic, where the body part moves against force, or isometric, where the body part is stationary against gravity. Isotonic exercise would be lifting a weight repeatedly, and isometric involves positioning your body in a certain way to stretch muscles, but no body movement involved. These types of strength training exercises will tone muscles, and increase bone mass. Resistance bands, exercise machines, weight machines, exercise bikes, treadmills, elliptical trainers, or stair climbers, and swimming machines can be used.

Exercise that is at least moderately intense, or enough to make you sweat, and enough to raise your heart and breathing is necessary to shrink those fat cells. It is suggested that you exercise at least five times a week for thirty minutes to promote an overall healthy body. To burn those fat cells, you need to increase to sixty minutes daily. In addition to cutting calories, the extra exercise will increase your metabolism, and burn the fat, shrinking the fat cells. For women, it is suggested that a waist measurement of 35 inches or more may indicate an unusual concentration of abdominal fat.

Stress can be another contributing factor to stubborn fat. When you are​​​​​​​​stressed, your body produces cortisol, and excessive amounts can cause your body to become insulin resistant. You can try meditation, yoga, deep breathing, or just walking away. Many of us, when we are stressed, eat. You need to have a stress outlet that doesn’t involve food. If you​​​​are not used to doing this, consider yourself that in stressful situations you will turn to some form of exercise. Dieting can be stressful in itself. If you focus too much on what you can’t eat, you are likely to crave more. Change your mind by exercising, or doing stress management exercises.

Stubborn, weight loss from belly fat will require a more diligent effort, and a long-term lifestyle change. The most important thing to start with is a visit to your doctor. It is important to rule out another cause of the fat, such as thyroid disease. Your doctor will be able to suggest an exercise regimen that you can live with, and make sure that it is safe for you to do these exercises. Remember that you need fewer calories, due to slower metabolism. Change your diet, but don’t exclude food groups. Avoid alcoholic beverages that are high in calories and low in nutritional value. Losing this dreaded belly fat after fifty requires dedication, lifestyle changes, education, and above all, patience. Life after fifty is just another journey, and you can lose the bulk if you commit to the effort.

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