How To Lose Belly Fat After 40

How to lose belly fat after 40’s? Losing belly fat isn’t a question of when but how. Many people when they reach a certain age can feel quite discouraged when they are faced with the uphill task of losing a certain amount of belly fat. Their main hindrance is psychological, as doubt starts to settle in and they start losing motivation and even hope to lose weight.

How to lose weight remains same across all age groups, the exact mechanism can differ from age group to age group. It is not a surprise that as we age our metabolism starts to slow down, naturally. The reason remains unclear, but generally, it’s because all natural processes start to slow down as the body is not growing and growth slows down generally speaking.

Evidence suggests that it may have a lot to do with decreased hormonal activity which starts in a person’s 40s and continues in the person’s 50s leading to excess belly fat. Not only is belly fat bad for your appearance, it also is bad as it can lead to variety of health diseases such as Diabetes Mellitus and cardiovascular health problems.

Keep A Close Eye On Your Calorie Intake

Due to slower metabolism at an elder age, losing belly fat can become difficult. But you need not worry as with proper diet and exercise routine, elders can lose weight effectively and without much challenge. One thing elders can do to ensure they meet their weight loss goals, is to keep a close eye on their calorie intake.

Luckily the US Department of Agriculture has created a proper calorie intake guide that anyone can follow according to their age and physical activity levels.

Males

*Units=calorie (cal)

Age bracket 51-60

Sedentary Lifestyle: 2,200

Moderately Active: 2,400

Active: 2,600-2,800

Age bracket 61-70

Sedentary Lifestyle: 2,000

Moderately Active: 2,200-2,400

Active: 2,600

Age bracket 71-75

Sedentary Lifestyle: 2,000

Moderately Active: 2,200

Active: 2,600

Age bracket: 76+

Sedentary Lifestyle: 2,000

Moderately Active: 2,200

Active: 2,400

 

Females:

Age bracket: 51-60

Sedentary Lifestyle: 1,600

Moderately Active: 1,800

Active: 2,200

Age bracket: 61-70

Sedentary Lifestyle: 1,600

Moderately Active: 1,800

Active: 2,000

Age bracket: 71-75:

Sedentary Lifestyle: 1,600

Moderately Active: 1,800

Active: 2,000

Age bracket: 76+

Sedentary Lifestyle: 1,600

Moderately Active: 1,800

Active: 2,000

It is important that a person keeps a close eye on the foods they are consuming and is in accordance with the recommended guidelines. If a person is not following the recommended guidelines closely, the person has to plan their diet by sticking to their calories, and keeping them in check.

Therefore, depending on your activity levels, daily calorie intake can range anywhere from 2,000 calories to 2,800 calories, for men and anywhere from 1,600 calories to 2,200 calories a day for women.

The National Heart, Lung and Blood Institute suggests decreasing your normal intake by 500 750 calories a day to lose 1 pound to 1.5 pounds in a week. One should not drastically cut down calorie intake but do so more gradually, and be careful not to go below 800 calories reduction.

the lowest calorie intake that should be followed for efficient weight loss is 1,800 calories for men and 1,200 calories for women.

Moreover one  has  to make sure that they follow a routine of moderate intensity physical activity to counteract the effect of slowed metabolism.

 

 

How To Lose Belly Fat After 40? Up Your weekly Physical Activity Routine

A cardio exercise of 250 minutes a week is a sufficiently satisfactory physical activity plan that most elders can follow easily. aerobic exercises like walking, swimming or stationary cycling for as less as 30 minutes per day can do wonders to your life, all you need to do is stick to it. You can also make utilize interval training, which is a combination of high intensity and low intensity exercise, abdominal exercise and strength training to greatly improve your weight loss results.

According to American Academy of Family Physicians, older adults should participate in about 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity exercise or an exercise of equal intensity for each week to stay healthy.

Belly fats are reduced by regular 3 weeks exercise that includes the cardio and muscle  strength exercises. In old age, people have to be careful and stay away from injuries. The chances of fractures, muscular injury and back pain is common.

Proper sneakers and injury free jogging/walking or  exercise is a long way to go. Injury free workout has few tips.

How To Lose Belly Fat After 40: Use Technology To Your Advantage

Video games such as the Nintendo-Wii can help elders lose weight by making them physically active in the most interactive and fun way possible, by making you forget that you are partaking in exercises rather playing a videogame. Not only can such videogames help cut down belly fat they also provide a variety of other health benefits as well. Even “poke man go” has dragged geeky youngsters out of their couches and brought them to the grounds.

Even just a few sessions with the Wii has led to improved balance, coordination and strength, and also improved motor skills for the elderly. Studies show that video games that encourage physical activity also help with depression, motivation and better cognitive skills. MRI scans of the patients have shown that there is increased brain activity while playing these games and the part of the brain that controls motor skills is the most active during a two hour gaming session. This part of the brain is responsible for hand-eye coordination and body’s reflex system.

Weight loss obesity devices have been prescribed by doctors and allowed by FDA in those cases where life style modification and medical options have been failed. For belly fat in old people the best option is to make life style modifications for weight loss.

Mobile technologies have been found to lead to be less effective in losing long term weight loss.

Be Careful Of What You Put In Your Stomach

It goes without saying that a person’s diet has the most impact on belly fat. Calories sourced from healthy food items such as fruits, vegetables and lean meats are metabolized in the body in a much better way than calories consumed from meals rich in fats and sugars such as cakes, fast food, and colas.

More often than not, elderly do not know what ingredients go in the meals prepared for them, even a bowl of cereal can contain unnecessarily high amounts of sugars and flour. In this case whole grain flakes with sliced fruits and low skim meal can be a healthy alternative Which brings me to the second point, find healthy alternatives to your favorite meals.

Few weight loss recipes can be found here. Few home made weight loss recipes are given here.

If you drink cola, replace it with carrot juice. If you enjoy French toasts made from butter and sugar, try brown bread with olive oil, broccoli, fruit sugar and nuts. Most often than not you can find healthier alternative for most of your favorite meals, you just have to look for healthier ingredients.

Use protein as a part of regular diet. Beware if you have gout or hyperlipidemia.

Stay away from the weight loss supplements because most of them are not recommended by FDA and contain hidden ingredients that can be harmful for the health in longer terms.

Rule The Diseases That Alter The Metabolism

Metabolism is the key. There are few diseases like diabetes, insulin resistance, metabolic syndrome, hypothyroidism, hypertension, PCOS are the diseases result in disrupted metabolism Rule out the diseases first to lose the belly fat.

By following these suggestions you can be sure that you will be on the right path to cut belly fat within no time.

Leave A Reply

Your email address will not be published.