Age and belly fat is  something we live with or we want to do something about. I know all well as my “fat creeps” on and sticks like some monster that won’t go away! 

Alright I know that is  how it seems, however there is an answer.  You see men start losing their testosterone levels as we age from 20 years old to the 30’s there is a decline, from 30 years old to the 50’s a bigger decline. This is one reason the belly fat hangs around and won’t bugger off! For women it is the same with oestrogen.

The problem with this belly fat is, (also called  visceral fat) it is underneath and surrounding the organs it is not healthy.It also places us of risk of diabetes and high blood pressure/ heart disease. 

We do not have a lot of control over our diminishing hormones. We can reduce the fat around our belly and adhere to a more natural diet that increases our vitality and provides adequate vitamins and minerals for our body.    

Count Your Food Intake in Your 50s

Your metabolism slows as you age and you may notice your belly getting bigger even though you’re eating the same food you’ve  always eaten. The need for calories decrease as you age, and both men and women over the age of 50 need to cut the amount they eat. 

Consuming the same number of calories will cause an increase in belly fat as your metabolism slows.  Men need around 2,000 to 2,800 calories and women around 1,600 to 2,200 calories. This depends on your activity level as well.

To lose belly fat, you have to cut the number of calories per day to create a deficit. The ideal is cut around 500 calories per day. The optimal amount for men and women are,1,800 calories for men and 1,200 for women.

Natural Food Choices for Health

Watching your calories is a start in losing  belly weight, however eating natural foods will speed the process as well.  Food like  fruits, vegetables and whole grains, and eating lean sources of protein, fish, such as beans, and poultry.

Replace  processed carbs such as white bread, white pasta, soda and sweets, and foods high in saturated fat such as fried foods and really fatty red meat. 

If you’re a diet soda drinker, you need to quit as this is a cause for weight gain in adults. Instead drink water with lemon juice. A bottle filled with water, some apple cider vinegar and a spoon of honey will give a refreshing drink that is healthy.

 Diet Plus Strength-Training to Lose Belly Fat

Working out your muscles for MEN and WOMEN  in addition to following a low-calorie diet will shrink belly fat and lose weight fast!  There has been research done on people who diet with or without strength-training. The loss of abdominal fat in a group of older obese men and women.

 They found that the diet alone group lost fat around the middle, the study found the men and women who added strength-training LOST more belly fat. 

Lifting  weights and using,  body-resistance exercises  such as push-ups and sit-ups, and other strength-training exercises may work to shrink your middle.

Aerobic Exercise to Lose Belly Fat

Aerobic exercise such as running, cycling is also necessary for helping to shrink your belly in your 50s. However you need to do some hills and get the heart rate up as well. 

Using this method alone will not work unless you run every day and do a good distance. Combined with weight training you will get a complete workout.

The intense interval method, (anaerobic exercise) really burns fat. You need to warm up and then do 30 sec hard 1min easy, repeating the cycle 5 to 20 times.  

This will depend on you building up as this type of exercise is taxing if you haven’t performed it recently. The interval workout will reduce belly fat faster.

Snacks To Stop Cravings

Eating a snack that is healthy is important to keep you energised throughout the day. Plain Greek yoghurt with fresh fruit, almonds, walnuts, sunflower seed in moderation give you plenty of energy.

To lose the difficult belly fat for men and women is positle when you combine methods and have a plan and stick to a schedule that is easy to do. Our method only takes 30 minutes 2 to 3 times per week. To read more join us and get all the facts on our workout plan to burn belly fat.

To get the best and fastest workout plan join>> Shrunkit’s Newsletter Here>> and get tips and read more on the method to start to lose “Belly” and build a better body.

All the best in health and fitness,

Tony