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Over 50? How to reduce that annoying belly fat now

Over 50? How to reduce that annoying belly fat now

How to reduce annoying belly fat over the age of 50 - You've likely heard the term "belly fat," but you may not know just how damaging it can be. In fact, a thick layer of belly fat can increase your risk for heart disease, diabetes, cancer and many other health conditions. So how can you get rid of this stubborn layer? In this article we'll explore the causes of abdominal fat as well as some simple ways to reduce yours once and for all.


Declare war on stress

Stress is a major cause of belly fat. It can be caused by work, family, money and other things that keep you up at night. Stress also has an impact on how much you eat: studies have shown that people who are stressed often crave high-calorie foods as a result of their altered hormone levels.

To reduce stress level, try meditating for 10 minutes per day or doing some deep breathing exercises before bedtime (and try not to think about your next meal). Meditation can help improve sleep patterns and ease digestion—two things that can help reduce bloating in the stomach area. Getting more exercise will also make it easier to lose that extra weight around your middle when combined with healthy eating habits (see below).


Get your sleep

If you're not sleeping soundly, you may be doing your body a disservice. Sleep is important for many reasons, including:

  • It keeps your immune system healthy.
  • It helps maintain a healthy weight.
  • It improves memory and promotes learning.
  • It allows the body to repair itself after stress or injury (like during exercise).

To get better sleep, try these tips:
  • Limit your caffeine intake to one cup of coffee or tea in the morning and avoid caffeinated drinks at night (tea has less caffeine than coffee).
  • Avoid alcohol four to six hours before bedtime because it can interfere with falling asleep and staying asleep throughout the night.   -If you have trouble falling asleep within 30 minutes of going to bed, get out of bed until you feel sleepy again then return to your bedroom when drowsy enough so you can fall asleep within 15–20 minutes (don't take this advice if you have severe insomnia).

Move it or lose it

If you want to reduce belly fat, it's important to move more and sit less. Exercise is good for you! Even a little bit can help. How much exercise is enough? It depends on your age, gender and health status. If you are over 65 years old, aim for at least 150 minutes of moderate activity per week (e.g., brisk walking). 

For younger adults, that number goes up to at least 75 minutes per week; 150 minutes is recommended if weight loss is your goal. What kinds of activities count? Anything that causes you to sweat or breathe harder counts as exercise—running and cycling are great examples, but so is walking or doing yard work or housework like vacuuming (yes!).

What if I don’t have time? You should still try! Research shows that even small amounts of movement during the day can have an impact on overall health—so find ways to incorporate short bursts into whatever else needs doing around your house or office throughout the day: take stairs instead of elevators, walk around when waiting in line rather than sitting down with everyone else... these small changes add up quickly over time!


Cut back on sugar and refined grains

The next step to reducing belly fat is cutting back on sugar and refined grains.
Sugar is hidden in many processed foods, so it’s important to do your research when you go grocery shopping. Sugar is often added as an ingredient in seemingly healthy products like salad dressing or yogurt. You can also see it listed as “corn syrup,” “high fructose corn syrup,” or “dextrose.” The most obvious way to cut down on sugar consumption is by reading the nutrition label and making sure that the product doesn't contain any of these ingredients.

Refined grains can be found in white breads, pastas, rice cakes—basically anything made with white flour will contain refined grains (there are a few exceptions). If a food has more than one grain listed on its packaging (e.g., wheat flour), then it's likely refined! So, keep an eye out for that instead of just grabbing whatever looks good at the store!


Eat fatty fish twice a week

  • Eat fatty fish twice a week. Fatty fish, like salmon, trout and sardines are high in omega-3 fatty acids which help to reduce inflammation in the body. You can also take a supplement containing DHA and EPA (docosahexaenoic acid and eicosatetraenoic acid).
  • Reduce the amount of saturated fats you eat by avoiding red meat, processed foods and using smaller amounts of butter or margarine.
  • Drink plenty of water throughout the day to keep your kidneys healthy.

Add more whole grains to your diet

  • Whole grains are an important part of a healthy diet. In fact, they’re packed with fiber and other nutrients that keep you feeling fuller longer. And the best part is that most whole grains are super easy to prepare and enjoy.
Here are some examples of great whole grains:
  • quinoa
  • brown rice
  • oats (steel-cut or rolled)

Abdominal fat is a health risk, and you can reduce it by taking these steps

  • Reduce the amount of stress in your life. Stress drives up levels of cortisol, which causes abdominal fat to grow.
  • Get enough sleep. Getting less than seven hours of sleep each night is associated with an increased risk of heart disease, diabetes and obesity.
  • Move more and sit less. Physical activity improves insulin sensitivity, which helps keep blood sugar levels under control — and this also helps reduce abdominal obesity as well as other health risks associated with aging such as high blood pressure and high cholesterol levels.
There are also some simple dietary changes that can help reduce belly fat: Eating more fiber-rich foods like whole grains (e.g., oatmeal) will fill you up without adding extra calories; replacing refined carbohydrates (e.g., white breads) with whole grains will help prevent spikes in blood sugar after meals; reducing saturated fats (e.g., butter) improves your overall diet quality by lowering cholesterol levels while increasing nutrient density.

Conclusion

It’s not easy to get rid of belly fat, but it can be done. You don’t have to be a supermodel or athlete—just commit yourself to the lifestyle changes outlined in this article. If you follow these tips and eat healthy foods that help reduce belly fat, you should see results in as little time as six months!

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