If you are over 50 and a woman, you know it can be a challenge to look good and feel good by having a nice flat abdominal area. If you are carrying extra pounds chances are most of them are around your waist. Keep reading for my tips to lose abdominal fat and expose those super abs!
Good diet plans that work
- Do not go on a diet! That’s right it’s the “No Diet” diet! Key – if you have any bad habits like constantly eating candy bars, potato chips, and snacking on nutrition-less foods then cut way back until you are not eating these on a regular basis. (Special occasions only in a smaller portion).
- Snack on healthy foods like berries,nuts, fruits and nutrition bars. You know what good and bad nutrition snacks are. If you need more nutrition help be sure to check out my Nutrition page.
- Eat healthy and natural – read Vastly increase your energy in 7 days to get you on the road to eating healthy naturally.
- Eat every 2 hours. This is so important. Snacking is ok and actually is very helpful when trying to lose that abdominal fat. Eating often gives you energy, keeps you from being hungry and gives your body a chance to digest food better. It also keeps your stomach from ballooning outward.
- Get moving! Regular exercise is a key. There is no getting around it. You must move around to tighten your abs and lose the abdominal fat. Just 150 minutes a week or 30 minutes a day will do wonders for your waistline and also your health overall. Making it a priority is a must.
- Try walking if that is all you can do. Do whatever activity you like to burn those extra pounds around the middle. Start with taking the stairs, parking your car further away, standing at the computer or desk, etc.
- Lower your stress level – find ways to lower stress in your life. listen to music, do yoga, take a walk, exercise, watch a movie. Do what you like to do. Lowering stress lowers Cortisol. Cortisol can move triglycerides from storage and relocate them to visceral fat cells in the abdomen.
- Do abdominal exercises daily. Start with my 2 minute ab workout. It is a great way to start. The abdominal muscles benefit when worked on a daily basis. Make it a priority and set a time when you have a couple of minutes to spare in your day. It will become habit in no time at all. Especially when you see the great results you get. Use the Stamina ab/hyperbench for sculpting abs and a strong back. Check out exercise ball ab workouts for women for super abs.
- Build muscle. If you do resistance training and training with weights, you will not only get stronger, you will increase your metabolism and burn that abdominal fat faster. Muscle loss begins when we hit 30 and accelerates past 50.
Be mindful of your abs and your abdominal fat
Several Mindful eating studies are underway around the country. Mindfulness techniques have also been offered as a way to relieve stress and alleviate problems like high blood pressure and chronic gastrointestinal difficulties.
Look in the mirror and see the difference when you hold your stomach in. Try holding and tightening your abs as a conscious activity daily. As you go about your daily activities, hold your stomach in.
Pretend you are taking a picture and want to look nice. Stand up straight and suck it in! Surprise you are actually exercising your abs! Tip: you may need an appetite suppressant or a little help with a fat burner supplement.
- Never overeat. At meals, be mindful of how much you are eating. Start recognizing your body’s signal that you are full and no more is required. If you don’t stretch your stomach with overeating, you will be pleasantly surprised that it will take less for you to become full. Even in a restaurant where portion size can be large you can train yourself if you are mindful of when your stomach signals you are full. Whatever you have leftover can be taken home and eaten the next day.
- Notice the colors, flavors, textures and smells of your food. Slow down. It takes 20 minutes for the signal to get to your brain that you are full.
- Get rid of distractions. Remove the tv or reading whatever is distracting while you are eating. Learn to cope with guilt and anxiety over eating and food.
Understanding Abdominal Fat
Abdominal fat can be difficult to lose especially if you are over 50. Those over 50 have a unique challenge to get rid of abdominal fat. As you age hormones (estrogen for women and testosterone for men) decrease. Fat that is normally stored in other areas (like hips and buttocks for women) is now being stored as abdominal fat.
Visceral fat is intra abdominal fat. It is the fat that is stored in our abdominal cavity and also between our organs. Visceral fat in excess is “central obesity” and is very bad for your health. It is heavily connected to Cardiovascular Disease, Diabetes, and dyslipidemia.
An increase in the waist to hip ratio and overall waist measurement increases risk of early death. This visceral fat is associated with other health conditions also. Metabolic syndromes, increase in inflammation, insulin resistance, polycystic ovary syndrome, fatty liver, glucose intolerance, asthma,and Alzheimer disease.
If you have too much visceral fat you may have an apple shape versus a pear shape where you store more fat in hips and thighs. A person with an” apple” shape stores fat in the abdominal area and is at higher risk for the health conditions described above than the person with a “pear” shape.
Your waist size should be 35 inches or less if you are a woman and 40 inches or less if you are a man to lower your overall health risks. The Nurses Health Study showed that waist size matters. It lasted 16 years and concluded that a waist size larger than 35 inches for a middle aged women had double the risk of dying from heart disease and cancer. The risks increased with every added inch.
These tips to lose abdominal fat are not hard to do. Once you begin to cut out the less nutritious food and replace it with healthy choices, you will naturally cut down on the calories you consume. Be mindful each and everyday regarding your waist size. You can do it.
I use all of the above tips to lose abdominal fat. They are the ones I rely on to keep my abs nice. Keeping the fat off of my abdomen I am helping my back, my posture and my overall health. I hope you have enjoyed reading them and I hope you implement them and get better abs too!
Do you have any tips that you can add to these? If you do, or just have a question, please leave me a comment below.