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).
- 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
Cut back on sugar and refined grains
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.
- 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.
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