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50 year old man get rid of belly fat

While cardiovascular exercise is important to ensure whole-body health, it turns out the true ticket to a trim waistline is daily strength training. After analyzing the fitness habits of 10, healthy men aged 40 and up, the researchers discovered that the guys who lifted weights for at least 20 minutes per day, every day accumulated half as much belly fat over 12 years than those who did only cardio. Although the men in the study who did both kinds of exercise staved off the most amount of fat gain as they aged, when the effects of one type of workout were compared directly to the other, it became clear that weight training trumps aerobic exercise in its ability to keep off excess fat. Having a lot of that visceral fat, regardless of how much you weigh, increases risk of heart disease, diabetes, and even cancer.

SEE VIDEO BY TOPIC: Belly Fat Exercises for a 50-Year-Old : Fitness Tips

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SEE VIDEO BY TOPIC: The 6 Foundations for Men Over 50 to Lose Belly Fat

How to Flatten Your Stomach If You Are Over 50 Years Old

It strikes without warning. Those two little words strike more fear in women than standing in front of a four-way mirror trying on swimsuits. Such is not the case. Why is belly fat such a big issue after 60, you ask? Great question. For one, the drop of estrogen after menopause shifts the way your body stores fat.

Up until this point, women tend to store more fat in the hips and thighs, while men tend to store fat in their bellies. The natural decline of estrogen with age leads to a greater propensity towards a more male-pattern fat distribution, e. This is also why research shows that women over 50 are more prone to heart disease, as estrogen has heart-protective value.

Secondly, metabolism drops as we age, a process that starts in our mids. This occurs largely due to loss of muscle mass, a natural process that happens to both men and women.

Muscle burns calories at rest, so the more you have, the more calories you burn while you sit around watching Netflix. Lastly, we generally move less as we age.

So we sit more, eat more and move less. This creates a virtual trifecta of fertile ground for belly fat to grow and flourish. Belly fat not only makes it hard to zip your pants but also ups your risk of heart disease. The following are all scientifically proven, research-backed approaches shown to help in the battle against belly fat.

Ideally, you want to incorporate all of them into your daily life to give yourself the greatest chance at a flatter belly — and longer life. Focusing on just one thing seems so s. Who does that? We have texts to read and send, emails to check, selfies to take and a whole host of other things that take us away from the moment at hand. This one. Now this one…. Focus on the moment at hand, breathe and take in your surroundings instead of constantly rushing off to do things.

Unconsciously, you may find yourself slipping into a smaller pair of pants. Not all fat is bad. In fact, we need fat to survive. But you have a number of choices. Saturated fat — solid at room temperature, think Crisco or bacon fat — is more likely to cause weight gain around the abdomen when compared with polyunsaturated fat like sunflower oil, making it a serious no-no for flat belly seekers. A study out of Harvard School of Public Health shows that subjects who did 20 minutes of weight training had less age-related belly fat accumulation than those who spent the same amount of time doing cardio.

Combining weight training with cardio produced the best results. So you need both. Strive for two to three days of resistance training and five days of some type of cardio a week, even if for 10 minutes.

Toss raspberries in your yogurt, add veggies to your salads and swap out that white bread for whole wheat, and you may be able to cut back on your Spanx purchases. Aim for 25 grams of fiber a day, but gradually work your way up to this number or you may experience unwanted side effects.

For more tips on belly fat and other info on health and fitness focused on women over 50, go to www. Are you trying to control your belly fat in your 60s? Which of these tips do you currently incorporate into your lifestyle?

Which will you try? Please join the conversation below! Grey Matters! Go Grey in Style with These 4 Tips. Privacy Policy Terms and Conditions. Tags Losing Weight After The Author. Linda Melone. Linda Melone, 59, is a Certified Strength and Conditioning Specialist, certified trainer and award-winning health and fitness writer. She specializes in helping women over 50 get in shape and lose weight. You Might Also Like. Subscribe to Our Newsletter.

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Easiest Way to Lose Belly Fat for Men Over 50

When you hit a certain age, things happen to your body that you may feel you have no control over -- such as an increase in belly fat. You can thank a decrease in hormone levels, estrogen for women and testosterone for men, that starts in your 40s for the growing midsection you're now dealing with in your 50s. The expanding fat deep in your abdomen surrounding your organs is called visceral fat.

You now need fewer calories than ever just to maintain your body mass, let alone reduce it. The result? You may feel more easily fatigued.

There's no reason you can't look as fit and fabulous at 50 as you did at 40— Kelly Ripa , Taraji P. Henson, and Tina Fey, who will all hit the half-century mark this year, are living proof. But there is one hitch: Even stars with personal trainers and nutrition coaches have to work a little harder to lose the pounds once they hit this milestone age. One of the main reasons you'll have to put in extra effort: Your body composition changes as you age. What's more, all those years of playing sports, running after your kids, and walking up and down stairs take their toll.

4 Proven Ways to Get Rid of Belly Fat After Menopause

While often termed differently, muffin top, belly fat and spare tire are all essentially the same thing — excess abdominal fat. One of the most difficult areas to slim, the abdomen contains two types of fat which each require different tactics to tone the area. Fat around the stomach and waist can be caused by a variety of factors. Caused by an imbalance between calorie intake and output, poor diet and insufficient activity are the main culprits of belly fat. Even stress can be a factor as it can impact the hormones that create fat. Visceral fat is more dangerous than its subcutaneous counterpart as it can produce cytokines, or inflammation, that can damage those organs. Health risks commonly go hand-in-hand with the spare tire. The chemicals created by excess visceral fat can increase the risk for heart disease or diabetes. As men age, it becomes more important to exercise regularly as their bodies tend to lose muscle mass more easily.

6 Easy Strategies to Help You Lose Weight After 50

Slimmer waist size increases odds of a longer life , says new research. A recent New York Times article see sources below this article revealed the connection between waist size and longevity in the results of a research study by epidemiologist Dr. Eric Jacobs. The doctor and his research team tracked 48, men and 56, women, over age 50 , from to

One day, we're slipping into our skinny jeans and the next one, we're suddenly staring down a big belly in the mirror. Even when we're eating well and exercising regularly, those extra pounds can sneak up on us, adding some jiggle around the middle, or some not-so-lovely love handles, particularly as we age.

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12 Simple Ways for Men to Lose Weight After 50

What they or, potentially, you, since Belly fat is is different from fat elsewhere in your body. The stuff in your belly, visceral fat, lodges deeper down, around your abdominal organs. It's metabolically active tissue that actually functions like a separate organ, releasing substances into the rest of your body that, in excess, can increase your risk of disease.

SEE VIDEO BY TOPIC: Over 50? This is how you lose unhealthy belly fat fast!

After 50, you need to spend more time exercising and pay closer attention to your health. After 50, you're facing an uphill battle in losing the fat around the middle of your body -- largely in part due to the physical changes you're going through. You've probably heard that post-menopausal women will tend to gain more fat around the middle, but it happens to men, too. Male menopause, or "andropause," can result in increased body fat, as well as sleep disturbances and emotional changes, says MayoClinic. Losing belly fat is going to be more challenging than it's been in the past, but with a solid exercise and diet regimen, you can achieve success.

Weight Loss For Men Over 50 – The 5 Proven Foundations

You should probably download my free weight loss program, The Flat Belly Plan, right now. Sign up below and I'll send it right over. The thing is, if activity levels or food choices haven't been great over the last few years, it's difficult to naturally keep belly fat off. And the more fat that accumulates on the outside of your body the bit you can actually see This is called visceral fat. The more visceral fat that you have, the more fat that is being stored in and around all your important organs. Pause for a moment and just imagine this for yourself. The longer this fat is left to increase the higher the chances of:.

Be sure to get adequate amounts of fiber, including whole grains, fruits, vegetables, and legumes. (For women over 50, that's 21 grams per day; for men over

Combine those factors with an injury or medical problems, and hitting the gym to maintain your waistline might feel downright impossible. There are certain foods you should avoid at all costs. Start making healthy changes now and form new healthy habits to prevent weight gain from happening.

15 Most Effective Ways to Lose Weight After 50, According to Experts

If you don't have minutes to read this guide right now, bookmark it, and come back later. I promise that you will thank yourself for taking the time to read through this proven weight loss for men over 50 guide. Now, if this is your first time to The Fit Father Project website, I want to formally introduce ourselves to you before diving into this powerful guide.

Belly fat is nothing to joke about. Find out what causes belly fat, the health risks it poses for men and what you can do to lose the extra pounds. If you're carrying a few extra pounds, you're not alone.

Belly fat is like a drunk party guest: you never wanted it to arrive in the first place, and once it's there, it's harder than you ever imagined to get it to leave. It often feels like there's no way around the weight gain that comes along with getting older; no matter how many anti-aging creams, crop tops, or fidget spinners we buy, the waist size on our jeans keeps growing right alongside the number of candles on our birthday cake.

It strikes without warning. Those two little words strike more fear in women than standing in front of a four-way mirror trying on swimsuits. Such is not the case. Why is belly fat such a big issue after 60, you ask? Great question.

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