One. Big. Word. HORMONES. Waning levels of the hormone Estrogen leads to a redistribution of body fat from the hips, thighs and buttocks to the abdomen during menopause. This means that even if you’ve (like me), never before in your life carried weight on your belly, you may well experience this now. Frustrating! Your flat tummy which was always your trademark, is no more…
This abdominal fat may be lodged deep inside your belly. This is bad news health-wise as it leads to inflammation in your body which is known to contribute to cancer, heart disease and diabetes. The good news is that this unwelcome visitor can be dealt with!
Plainly put, how to lose belly fat for women over 50 years old is a hormonal issue, and must be treated as such. We will need to employ a 3-pronged attack of diet, exercise and lifestyle changes to address it.
If you’ve never eaten a clean diet in your life before, now is the time to start. Make sure you follow the basics of a healthy diet, such as eating:
- Fresh, colorful fruit and vegetables in abundance
- Lean red meat in moderation
- “Good” fats such as salmon, avocado, nut butters, olive oil and coconut oil.
- Drink plenty of fresh water.
- Cut out caffeine
- Cut out junk food.
Eat smaller portions and more frequently.
Incorporate these two exercises into your workout daily:
- Do pelvic lifts, and not crunches. This engages the deep abdominal muscles which is what targets your stubborn belly fat.
- Plank – start with 10 seconds and add 5 seconds every second day until you can hold steady for 2 minutes. (Posture as below). Keep your back straight – no “mountains” (butt in the air) or “valleys” (hips dropping to the floor). It is harder than it looks, and you will likely start shaking in a few seconds, but is great for engaging your deep core muscles.
Try these easy ideas daily:
- Start each morning with a glass of warm water and lemon juice. This flushes out toxins and aids digestion, which will cut down on bloating.
- Cut out starchy carbohydrates after 3 pm when your digestion starts slowing down.
- Try a supplement designed for this purpose
- You will need to employ a concerted effort in tackling the belly fat. Keep a journal of what you do so that you know what you’ve tried, what is helping and what has no effect.
- Cut down on salt intake. Don’t add it to your cooking, let everyone put on their own salt.
Have you experienced this phenomenon of developing belly fat suddenly that you’ve never had before? How are you coping with it – besides buying bigger clothes:(…