A common complaint among women over 50 is that it gets harder to lose weight and any weight gained tends to settle in the belly area. As you age your metabolism drops as much as 10% per decade. When you hit menopause your metabolism can take an additional 5 to 10% drop due to hormonal changes. Add to this the fact that these same hormonal changes make it easier for your body to deposit fat in the abdomen and you end up with a growing belly fat problem.
While this may make it seem as if there are a lot of hurdles to cross to get rid of belly fat, there are steps you can take to prevent or remove belly fat after the age of 50.
1. Exercise. If you never exercised in your life, now is the time to start. If you have been a regular workout enthusiast, then add a bit more to your weekly routine.
Part of the reason metabolism drops is because your body loses muscle with age. Muscle is what burns calories, even when you are at rest, and exercise is the best way to preserve muscle, and therefore your metabolism.
2. Eating. The way your body handles nutrients changes as you age. For example, carbohydrates were easily converted to energy when you were in your teens and twenties. However, now that you are in your fifties, more of the carbohydrate calories that you consume get converted to body fat.
To work around this issue you can reduce your carbohydrate intake by about 200 calories a day. To avoid hunger, you can replace those lost calories with the same amount of protein.
3. Triggers. Even though your body changes as you age, the basic mechanics still apply. In other words, if you feed your body only what it needs, then it will be able to utilize those calories for energy and general body repairs. However, if you overeat, especially if you eat too many carbohydrate calories at one time, these extra calories will "spill-over" and create belly fat.
To avoid this learn what your eating triggers are. What causes you to overeat?
Your trigger may be psychological. For instance, you may eat when you feel stressed. Or, you could be triggered to overeat by eating the wrong foods. Research shows that foods that contain fat, salt, and sugar are highly addictive. This would include a burger and fries, potato chips, and many other "trigger foods."
After the age of 50 women do have a tendency to gain belly fat. But by using the tips above to shift your eating habits, exercise routine, and identify your triggers, you can burn the belly fat and get the slim waistline you want.
Possibly the most important thing to keep in mind is that every successful fat loss story begins at the same place, with a compelling and motivating personal goal
While this may make it seem as if there are a lot of hurdles to cross to get rid of belly fat, there are steps you can take to prevent or remove belly fat after the age of 50.
1. Exercise. If you never exercised in your life, now is the time to start. If you have been a regular workout enthusiast, then add a bit more to your weekly routine.
Part of the reason metabolism drops is because your body loses muscle with age. Muscle is what burns calories, even when you are at rest, and exercise is the best way to preserve muscle, and therefore your metabolism.
2. Eating. The way your body handles nutrients changes as you age. For example, carbohydrates were easily converted to energy when you were in your teens and twenties. However, now that you are in your fifties, more of the carbohydrate calories that you consume get converted to body fat.
To work around this issue you can reduce your carbohydrate intake by about 200 calories a day. To avoid hunger, you can replace those lost calories with the same amount of protein.
3. Triggers. Even though your body changes as you age, the basic mechanics still apply. In other words, if you feed your body only what it needs, then it will be able to utilize those calories for energy and general body repairs. However, if you overeat, especially if you eat too many carbohydrate calories at one time, these extra calories will "spill-over" and create belly fat.
To avoid this learn what your eating triggers are. What causes you to overeat?
Your trigger may be psychological. For instance, you may eat when you feel stressed. Or, you could be triggered to overeat by eating the wrong foods. Research shows that foods that contain fat, salt, and sugar are highly addictive. This would include a burger and fries, potato chips, and many other "trigger foods."
After the age of 50 women do have a tendency to gain belly fat. But by using the tips above to shift your eating habits, exercise routine, and identify your triggers, you can burn the belly fat and get the slim waistline you want.
Possibly the most important thing to keep in mind is that every successful fat loss story begins at the same place, with a compelling and motivating personal goal
Chicken and Butternut Squash Salad
When working towards a fat loss goal it’s important to incorporate plenty of greens and lean protein into your diet, while removing starchy and grain-filled items. This Chicken and Butternut Squash Salad makes a really satisfying meal that will propel you towards your weight loss goals without making you feel like you’re missing out on tasty food :-)
Servings: 6
Courtesy of RealHealthyRecipes.com
Here’s what you need…
Servings: 6
Courtesy of RealHealthyRecipes.com
Here’s what you need…
- 1 Butternut Squash, cubed
- 1 tablespoon olive oil
- 1 teaspoon ground cinnamon
- ¼ teaspoon sweet paprika
- ⅛ teaspoon ground cumin
- ¼ teaspoon sea salt
- 6 cups Arugula
- 2 cups leftover roasted chicken, chopped
- 5 Dates, pitted and chopped
- ¼ cup sliced almonds, toasted
- 1 avocado
- Preheat the oven to 400 F. Cube the butternut squash and place in a large bowl. Toss it with the olive oil, cinnamon, paprika, cumin and sea salt.
- Spread over a rimmed baking sheet and roast for 15 minutes. Stir the squash and cook for an additional 15 minutes.
- Combine the squash and all of the remaining ingredients in a large bowl. Serve immediately. Enjoy!
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