How can an older woman lose belly fat?

At some point in our life, we have experienced belly fat, and especially older women. If are experiencing belly fat, then you have come to the right place! In this article, we will tell you all about how can you lose belly fat easily.

A study shows that, if the waistline of an older woman is increased by 31.5 inches, it becomes a risk of mortality. Belly fat can pose various health risks. Such as cardiovascular diseases, sleep apnea, high blood pressure, type 2 diabetes, stroke, heart attack, asthma, colorectal cancer, breast cancer, dementia, Alzheimer’s disease, breathing problem, cholesterol, and many more.

Losing weight for older women can be quite tough for many reasons. One of them is menopause. Women reaching or surpassing menopause can get increased body fat and it also can be quite hard to lose those extra weights and fat. Also if your aging is associated with sarcopenia, which means loss of skeletal mass, it is another reason why your calorie-burning rate can get lower. Another reason why losing weight is can be tough is reduced metabolism rate. As we age, our metabolism rate tends to become slow, making it harder to lose belly fat.

But just because you age, it does not mean you cannot get fit and have a flatter stomach. Below are few tips for you to start!

Diet:

As we age, we tend to have trouble regulating meals and we eat more calories than we need, which leads us to gain weight. It is hard to lose weight without a proper diet plan. But do not try a diet without consulting a physician or expert.

You can lose weight by consuming a healthy diet that contains nutrient-based foods and of course you have to consume the right amount. Consuming fewer calories will help you promote weight loss. But keep in mind that you cannot lose weight in a specific area, you have to lose weight evenly. Keep food in your diet like whole grains, fruits, vegetables, lean proteins, healthy fats, and low-fat dairy.

Reducing 500 to 1000 calories from your daily diet can help you lose fat faster. For example, if your daily calorie consumption is 1600 calories, then take 500 calories and consume 1100 calories a day.

Get rest:

Another best way of losing belly fat is to get enough sleep. Sleeping less than five hours can gain you 32 lbs. weight. Again sleeping more than 9 hours is not so effective and has the same result.

Sleep loss can cause weight gain and fat deposits around your waistline. It makes you hungry despite being full. It releases a hormone called cortisol, which regulates appetite. So, less sleep, means you are getting more hungry and consuming extra calories.

You can improve your sleep by trying meditation, or going to bed and waking up at the same time. Also, avoid eating two to three hours of sleep before bedtime.

Exercise:

Without exercise losing belly fat is not easy. If you want to lose belly fat quickly and more easily, then a regular workout can help you with that.

Exercise bikes are a great way of losing weight and belly fat. You can find a wide range of the best exercise bikes for seniors available in the market. Exercising for an hour with your exercise bike can help lose up to 600 calories. Along with helping you lose weight, it also improves health conditions, lowers blood pressure, heart diseases, improves lung capacity, boosts energy, mood and also helps you sleep better.

At least try working out 250 minutes a week so that you can lose weight. A study shows that even without diet, if you exercise, and engage in moderate or high-intensity workouts, you can lose weight after 12 weeks. So, which means the diet is important if you want to lose weight faster.

If you can’t exercise on the exercise bike, consider being more active throughout your day. For example, take the stairs, take a walk through the park, or walk your dog twice a day. These small changes can help you burn calories every day and promote weight loss.

Losing belly fat for an older woman is not an easy task. Do not rush things and stress yourself. Always go slow on yourself. And yes, you can do it! You can lose those extra belly fat if you follow the diet, take a rest, and exercise regularly! Do not forget to consult a professional or physician before doing anything by yourself.