Lose Belly Fat After 40 or 50

How to lose belly fat after 40 or 50

For many, keeping an ideal weight or losing excess body fat may become more difficult as the years pass through. A generally active lifestyle, poor diet choices, and changes to metabolism all result in weight increase after the age of forty or fifty.   But, it is possible to lose weight at any time with some simple changes, no matter your physical abilities or medical diagnosis. Here are some of the most effective ways to Lose belly fat after 40 or 50.

Control Your Calories

As you age, your metabolism decreases and the activity levels tend to decrease. However, most people do not modify their diets to accommodate these changes.   The result is a constant excess of calories and weight increase. If you get physically active, this can help to reduce the excess calories. However, you may require a reduction in calories to a lesser extent.   Based on the Dietary Guidelines for Americans, 2015-2020, moderately active 40 to 50-year-olds and males require between 1,800 and 2200 calories every day and 2,200 calories, respectively.   The amount you need is essential to keep your weight in check; however, you may have to reduce your calories below this amount if you are trying to shed some weight.  

Easy Ways to Cut Calories

There are likely better things to be doing in your golden years, other than keeping track of calories -- therefore, do not. Instead, try eating healthier and be more conscious about your food choices. There are a few easy tips to remember to plan your diet and eliminate belly fat without being a slave to calories counting.  

Eat More Protein and Fiber

Protein and fiber from lean sources are among the most satisfying components of food. When you consume enough of these food items to feel fuller, you will eat fewer calories. You will also feel satisfied for longer following eating, which can help reduce your consumption of calories. Additionally, fiber can slow the release of an appetite-stimulating hormone known as ghrelin. Additionally, the digestion of protein can boost metabolism.   Since there's no way to count calories, and you're in no way likely to be counting calories, this could be an excellent thing: According to an article published in Nutrition in 2018, study found that adults who consumed at 35 grams of fiber as well as .8 grams of protein for every kilogram they weighed decreased their energy intake and their weight, even although there was no imposed limitation on calories.

Prepare Your Meals Yourself

If you've been using fast or frozen meals to sustain yourself and energy, it's time to change. A study published in 2015 within Public Health Nutrition determined that those who cooked meals in their homes consumed more nutritious meals and consumed fewer calories and less sugar.   Cooking shouldn't be difficult. Learn how to cook a variety of basic recipes using healthy ingredients and then put them on rotation. You can also cook meals in large quantities and then freeze portions on days when you're not feeling like cooking. The process of pre portioning your food can help keep to the recommended serving sizes.

Limit added sugars    

Limiting the consumption of foods with added sugars, such as sweetened drinks, candy, desserts, cakes, cookies, sweetened yogurts, and sugary cereals, is essential to losing weight regardless of age.   Since sugar is found in many items, even ones that you would not expect, such as tomatoes, dressing for salads, and even bread, reading ingredients labels can be the most reliable method to know whether an item is made with sugar that has been added.   Search for "added sugars" on the Nutrition information label, or look up the ingredient list for commonly used sweeteners like cane sugar, high fructose corn syrup, and Agave.

Improve your sleep quality

Insufficient quality sleep could hinder your weight loss efforts. Numerous studies have demonstrated that not getting enough rest increases the chance of becoming obese and can hamper your weight loss efforts.   For instance, a two-year study of 245 women showed that those who had slept 7 hours and more had 33% higher odds of shed weight than those who did not sleep more than 7 hours each night. The quality of their sleep was also linked to weight loss success.   Make sure you achieve an average of 7-9 hours of sleep each night. You can improve the quality of your sleep by limiting the amount of light in your bedroom and not using your mobile or television before going to bed.

Try intermittent fasting

Intermittent fasting refers to an eating routine that allows you to eat only for a specific time. The most popular form used for intermittent fasting is called the 16/8 method, where you eat for 8 hours and then have an intense one-day fast of 16 hours. Many studies have proven that intermittent fasting is beneficial for the loss of weight.   Furthermore, some test-tube and animal studies suggest that intermittent fasting can help older people increase longevity, reduce cell loss, and prevent age-related changes to mitochondria, which are the cell's energy-producing organs.

Be more mindful

Mindful eating is an easy method to change your attitude towards food and encourage the loss of weight. Mindful eating means paying more attention to your food choices and eating habits.   It provides you with a greater awareness of the signals of hunger and fullness and how food affects your mood and overall well-being. Numerous studies have found that mindful eating helps to lose weight and improve eating habits.   There aren't any specific guidelines for eating mindfully. However, slow eating, paying at the aroma and taste of each bite of food, and noting how you feel throughout your meals are easy ways to incorporate mindful eating into your daily routine.

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