As a woman over 50, I am obsessed I think about my stomach sticking out. It seems that when I gain any weight at all, that’s exactly where it goes – to my belly! I hate it. I work hard to keep it as flat as possible.
If you are over 50 you may know what I am talking about. The dreaded “menopot” is what I am talking about. There are ways to defeat it. It is hard for women over 50 even if you are not overweight at all. The fact is that fat now accumulates in the abdominal area now instead of hips and thighs.
5 Ways to Burn Belly Fat for Women over 50
1.) Interval Training Burns Belly Fat
Interval Training is one of my favorite ways to burn Belly fat. When you do short bursts of intense activity with longer periods of rest, you burn fat including visceral fat. Visceral fat is the fat that lies deep within the abdominal cavity overlying the organs. The fat that lies over your abdominal muscles is subcutaneous fat. Interval training is the best exercise to do to burn both types of belly fat.
If you can find a spinning class this is great interval training.
There are several different types of interval training that can be done.
Fartek Interval Training is used by runners. It includes, warm up, running at a slow to moderate speed, sprinting, running uphill, spurts and slowdowns, etc. You could do this type if you are a runner and find it interesting to boost metabolism. Do this for at least 45 minutes for most effectiveness.
Sprint Interval Training is another method runners use. It involves sprinting a certain distance, then walking back to the starting point and doing the sprint again. This helps to improve a runners speed but can be used for someone who likes to run and wants to incorporate a little more fat burning.
High-Intensity Interval Training is the best way to burn the stubborn belly fat that women over 50 battle. It is also good for men. this type of interval training is effective and can decrease the overall time it takes to get exercise into your day. Calories are burned pretty fast with high-intensity interval training
Whatever type of interval training that you prefer, there are excellent benefits besides burning belly fat even though that is the main goal. I have listed a few of these benefits below.
- Burn more calories in a shorter amount of time
- improve aerobic capability in a shorter amount of time
- Increases endurance
- Strengthens heart muscle
- Lowers risk for diseases like metabolic syndrome, diabetes, obesity and cardiovascular disease
- Burns belly fat fast and effective
2.) Low Sugar and Carbs Burns Belly Fat
Sugar is a culprit when it comes to belly fat in women over 50. A little is certainly ok, however, it when the body is overloaded with sugar, fructose, and carbohydrates that a lot goes straight to the abdominal area as unhealthy visceral fat.
Sucrose is made of sucrose and fructose. When excess sugar is eaten, the fructose is metabolized by the liver and immediately stored as either liver fat or abdominal visceral fat. Studies show that it is fructose in particular that builds unhealthy visceral fat. Excess visceral fat is linked to insulin resistance and also cardiovascular and metabolic problems.
A low carbohydrate diet can help decrease belly fat. Carbohydrates are an important part of our diet. However, there are good and bad carbohydrates. Eat only healthy carbohydrates and stay away from unhealthy ones. Eat complex carbohydrates and stay away from simple carbohydrates (sugar).
Examples of healthy and unhealthy Carbs
- unprocessed whole grains
- unprocessed vegetables
- unprocessed fruits
- unprocessed beans
- White bread and potatoes
- processed and refined foods
- *Sugary Drinks like Coke, etc.
3.) Building Muscle Burns Belly Fat
Muscle is heavier than fat and muscle burns fat. As a woman over 50, it is important to build muscle not only for staying strong as we age but also to burn belly fat. We all begin to lose muscle mass beginning in the 3rd decade of life. Women have less muscle than men, to begin with so when a woman ages the muscle mass dwindles faster and faster.
Staying active is important to keep muscles in shape. Inactivity is not your friend. resistance training with weights is my number one recommendation for a woman over 50. I do Les Mills classes at least 3 times a week. However, if you have a Bowflex or a home gym, you could build muscle at home. Resistance training builds strength. Weight Lifting is one form of resistance training but you could also use exercise bands or participate in sports like tennis.
There are so many benefits of Resistance Training:
- Burning Fat
- Gaining muscle strength and endurance
- Improved posture
- Better support for joints
- Prevent Osteoporosis
- Increased metabolism at rest
- Cardiovascular stimulation
4.) A High Protein Diet for Burning Belly Fat
A diet high in protein is one of the best things you can do if you are serious about burning belly fat. Protein is a must after a resistance workout. Protein gives muscles amino acids and leads to muscle protein synthesis.
A high protein diet means consuming at least 25 to 30% of your calories as lean protein. This amount can help boost metabolism while feeding muscle the right nutrients (amino acids).
A high protein diet also helps you cut your calorie intake overall. Protein is much more satisfying than fat and carbohydrates so you feel full longer. Viola! fewer calories overall.
A woman over 50 may need to increase protein intake in order to gain muscle and also to maintain muscle mass while dieting and losing fat. You never want to lose muscle while dieting only fat.
Examples of lean protein include:
- Turkey and chicken without skin
- Fish (fresh, frozen or canned)
- Pork center loin and tenderloin
- Low-fat dairy
- Quinoa (a complete protein)
- Beans and Legumes
- Lean beef (ex. sirloin) sparingly or eat grass-fed
- Nuts and seeds (good fat here)
5.) Eat your Vegetables (and Fruit) to Burn Belly Fat
Eating plenty of vegetables will help you burn belly fat. Vegetables (and fruit) can benefit your tummy with fiber. Eating plenty of vegetables is very healthy and can help you feel full when you eat. Vegetables and fruit are low in calories.
There are also certain vegetables that speed up your metabolism. For instance, chili’s and other peppers contain capsaicin and is thought to increase “heat” in your body and speeding up your metabolism.
Eat plenty of vegetables and fruit to help keep you feeling full and burn fat fast. Vegetables have lots of antioxidants that fight oxidation and stress. Lowering stress helps burn fat. The best vegetables to eat for busting overall fat and that includes belly fat include:
- leafy Greens
These are just a few of the vegetables and fruits that will help you burn belly fat. Eat vegetables and fruit instead of processed packaged foods and you will be well on your way to having a trim and slim abdominal area.
Other Ways to Help Burn Belly Fat
Along with these top 5 ways to burn belly fat, there are other things you can incorporate into your day to rev up your metabolism and burn fat. Taking fat burning supplements or appetite suppressants can also help. My favorite is drinking a mixture of Chia Spice Tea mixed with Green Tea.
To recap, the top 5 ways to burn belly fat for women over 50 are:
- Interval Training
- Low Sugar and Carb Diet
- Building Muscle
- High Protein Diet
- Eating lots of Vegetables and fruit
If you have any questions or comments please do leave them below. I would love to hear your thoughts.