Diet, Nutrition, and Exercise
Diet can be a very effective way for seniors to lose belly fat. You might not ever get to have six-pack abs, but you can significantly reduce your weight and improve your health with a good diet and nutrition plan.
Aerobic exercise (cardio) is an effective way to improve your health and burn calories. Studies also show that it's one of the most effective forms of exercise for reducing belly fat.
Studies show that consuming junk food and processed foods with synthetic additives are the leading cause of high belly fat and obesity. Additionally, foods rich in sugar and Omega 6 fatty acids, excessive drinking, smoking and a sedentary lifestyle are equally likely to cause high belly fat levels.
Many women also notice an increase in belly fat as they get older — even if they aren't gaining weight. This is likely due to a decreasing level of estrogen, which appears to influence where fat is distributed in the body.
To lose stomach overhang you have to burn fat cells in both the fat you can see directly under the skin and also the more dangerous fat that you can't see that surrounds your organs. Cardio such as swimming, aerobics, running or dancing will burn this excess fat store.
Weight or resistance training is the best way to lose belly fat after 65. As mentioned earlier, burning belly fat can be challenging in this age group due to muscle loss. By doing resistance training exercises, you develop more muscle mass that helps your body burn more calories even at rest (1).
Simply walking more often can help you lose weight and belly fat, as well as provide other excellent health benefits, including a decreased risk of disease and improved mood. In fact, walking just one mile burns about 100 calories.
Crunches, scissor kicks, Russian twists, and burpees are some of the common exercise routines that help reduce belly fat and tone and strengthen your core muscles.
The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises. You can start by lying down flat with your knees bent and your feet on the ground. Lift your hands and then place them behind the head.
Burn more calories than you eat or drink. Eat more veggies, fruits, whole grains, fish, beans, and low-fat or fat-free dairy; and keep meat and poultry lean. Limit empty calories, like sugars and foods with little or no nutritional value. Avoid fad diets because the results don't last.
Some causes may be related to stress, alcohol consumption, or medications. Other causes can be a result of health conditions like hypothyroidism or PCOS. Many causes of stomach swelling and weight gain can be treated with lifestyle changes and medications. However, others, such as ascites, can be serious.
It's impossible to spot treat an apron belly. The only ways to reduce one are through overall weight reduction and surgical/non-surgical options.
What is an apron belly? Pregnancy, weight loss, and weight gain can cause you to have an excessive amount of fat, tissue, and skin hanging down from your abdomen. Called “apron belly” because it looks like you're wearing an apron around your waist, it can also be referred to as a pannus stomach.
The most common causes are trapped gas or eating too much in a short time. The sensation of bloating can cause abdominal distention, which is a visible swelling or extension of your belly.
It's a result of weakened transverse abdominus and overactive external oblique muscles. The transverse abdominus is a deep abdominal muscle that runs circumferentially around the trunk, much like a girdle. It is an important stabilizer of the spine and lower abdominal area.
A combination of things happens as we age. We tend to lose muscle mass, so our abdominal muscles aren't as tight as they once were, and the loss of elastin and collagen in our skin allows gravity to have its way so skin starts to sag. Both can cause the waistline to expand.
A high intake of refined carbs is associated with excessive belly fat. Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes, or vegetables.
What Drink Burns Fat Overnight? Drinking turmeric milk, chamomile tea, cinnamon tea, green tea, protein shake, green veg smoothies, and fiber-rich juice helps you burn significant fat overnight.