To attain optimal fitness and vitality, it's crucial to practice good health habits. These habits involve making healthy lifestyle choices in terms of diet and exercise needed for maintaining an ideal weight and promoting physical fitness. This becomes particularly critical as you get older when stubborn fat around the belly seems to build up more quickly. The Mayo Clinic reveals that post-menopausal women are prone to gaining more belly fat due to decreased levels of estrogen. However, if your goal is eliminating stomach fat and trimming down your waistline don't be disheartened yet! Josh York, the founder and CEO of GYMGUYZ, has drawn up several effective strategies for shedding abdominal fat over 50.
Speaking with us, York believes "When you look great, you feel great; when you're feeling fantastic, your overall performance is significantly enhanced." He emphasizes that integrating solid workout routines into regular activities can dramatically enhance longevity - physical activity enhances blood flow while encouraging muscle development.
If combined changes sound like a good plan for you, then explore York's best advice on reducing tummy flab after 50.
Prioritize Protein Intake
Not only is protein a critical component of any nutritious regimen, but it's also vital for long-term abdominal fat reduction. A scientific study has demonstrated the potential benefits of incorporating protein into your diet beyond the suggested amount daily to facilitate weight loss while nurturing lean muscle.
However, like everything else, proteins are not universal in their health and weight-loss effects. Therefore when revising your grocery list; consider that optimal high-protein foods must be relatively low in calories and fats too for effective weight management. Among these healthful options would be Greek yogurt, legumes, eggs, quinoa, tuna fish, pea-based protein forms salmon fish varieties tofu products walnuts and lentils.
Prioritize a balanced mix of strength and resistance exercises
Being consistent with your exercise regimen can exponentially amplify your efforts to shed belly fat. However, ensure that the focus is majorly on strength and resistance training in this routine. In fact, according to Harvard School of Public Health researchers, integrating weight lifting into your workout schedule is a phenomenal strategy for not only eliminating but also maintaining abdominal fat levels.
The scholars examined data which evaluated the waist size, physical activity level, and weight of over 10,000 men aged above 40. The findings revealed that physically active adult males who dedicated a minimum of 20 minutes daily to weight training were at lower risk of experiencing an age-related increment in belly fat as opposed to those engaging in aerobic activities for similar durations each day. Evidently therefore, strength building should be given prominence.
Burn Calories and Create a Calorie Deficit
Another weight-loss strategy recommended by York for shedding belly fat after turning 50 is increasing calorie burn while maintaining a calorie deficit. Regular physical activities, particularly weightlifting, are tremendously effective in burning calories. However, for tangible progress and results-like losing waistline fat - it's critical to eat fewer calories than you expend. As per WebMD, an ideal objective for slimming down should be maintaining around 500-calories worth of daily deficit, which can propel you towards your goal of dropping roughly one pound on a weekly basis.
Stay Hydrated
Drinking a substantial amount of water is highly beneficial, especially because it doesn't contain any calories. It serves as an excellent contributing factor in weight loss plans since it both quenches your thirst and reduces your hunger simultaneously. Research findings shared on Frontiers in Nutrition strongly uphold the notion that increasing your water intake promotes weight & body fat reduction. To fully avail its health benefits such as proper sleep patterns and aiding in losing weight, you may consider infusing pink Himalayan sea salt to create "sole water".
Give Fasting a Go
Ever considered trying intermittent fasting? It may not suit everyone, especially those who love snacking or prefer having small meals throughout the day. Yet, studies have suggested that adhering to this type of dietary plan could accelerate your fat loss progress. Various intermittent fasting plans are available, but fundamentally, you designate certain hours or days for eating and stick strictly to them by not consuming anything outside these periods.
Explore the Impact of Ice Baths and Sauna Sessions
Submerging yourself into an ice bath or implementing "cold therapy" certainly isn't for the faint-hearted, but it is teeming with numerous health advantages. Starting your mornings with a brisk cold shower could enhance your disposition, blood flow, and immune response. It might also provide you that much-needed jolt to kickstart your day. Immersing oneself completely in icy water may sound like a daunting prospect; however, studies have revealed its potential as a mechanism to aid fat loss!
On the diametrically opposite end of the temperature scale lies sauna sessions filled with their unique share benefits – a significant one being body fat reduction, as cited by this recent study.
Consult a fitness expert
If you are unsure, it's always recommended to seek advice and training from an accredited fitness professional. They can assist in devising the perfect individualized strategy that fits your specific requirements.
"My number one piece of advice for losing belly fat is to engage a personal trainer," says York. "Accessing someone who can hold you accountable and help you design flexible, personalized, and inventive exercise routines will aid in achieving your objectives."
