The 55 year-old lost 6 pounds in the first week on the program. If you use the muscle, your body will slow the rate at which it lets it naturally slip away. Read more: How to Burn Visceral Fat Exercise is particularly important for belly fat loss — but not crunches and twists. Women need at least 1, calories daily, while men faf get at least 1, You're not stuck with it though.
Check your inbox for an e-mail with a link to download the recipes Belly fat, sometimes called "middle-age spread," is an affliction that's hard to avoid when you're over You don't like how that excess weight looks in the mirror, and what it does to you internally is even worse: It raises your risk of chronic disease. You're not stuck with it though. You might find it harder to lose belly fat as you age, but the tried-and-true weight-loss methods of exercise and a quality diet can help you reduce your belly fat, as well as any other weight that's crept on over the years.
If you consume more calories than you burn, you'll put on weight. Men of all ages often store extra pounds in their belly, but women of child-bearing age tend to put more weight onto their hips and thighs. As hormones start to shift during peri-menopause, though, women's fat also migrates toward the belly. Belly fat is also known as visceral fat because it interweaves around the internal organs -- or viscera. It's more inflammatory than the subcutaneous fat that sits right under the skin and thus releases compounds and hormones into the body that elevate the risk of metabolic disorders, heart disease and some cancers.
You gain fat as you age, because the natural decrease in metabolically active muscle mass begins in your 30s and continues as you age. This loss of muscle lowers your metabolism, which makes it easier to gain fat. Much of this fat appears in the abdomen area, especially if your calorie intake is a bit high and exercise is on the low side.
A diet filled with refined grains, processed foods, sugar and saturated fats encourages the development and prolongation of belly fat. To lose it, subtract these foods from your diet and eat mostly lean proteins, whole grains, low-fat dairy, unsaturated fats, vegetables and fruits instead. Portion control is critical in losing belly fat. Eating too many calories, even healthy ones, deters weight loss.
Estimate your daily calorie needs based on your exact age, gender, size and activity level by consulting with your doctor or using an online tool. For example, have grilled chicken with brown rice and green beans; eggs with peppers, how to lose fat from belly quickly and whole-wheat toast; roast pork tenderloin with baked sweet potato and a green salad; or broiled tilapia with quinoa and asparagus. Skip sugary, fatty sauces and dressings. Flavor with herbs, spices, citrus juice and vinegar.
While an occasional treat at a holiday or birthday is fine, cut down on sweets and drink soft drinks. Have snacks such as fresh fruit, hummus with how to lose fat from belly quickly vegetables, a lose belly apron fat handful of nuts or plain yogurt with a drizzle of honey instead.
To avoid temptation, try not to indulge a spouse or pre-teen kid that likes to have junk food on hand. They'll benefit from the healthier food choices too. Offset the natural loss of muscle mass as you pass age 40 with weight training. Hit the gym at least twice per week to perform, at minimum, one set of eight to 12 repetitions how to lose fat from belly quickly an exercise for each major muscle group.
If you use the muscle, your body will slow the rate at which it lets it naturally slip away. This keeps your metabolism humming at a relatively high level and makes weight loss more manageable. In addition to weight training, perform regular cardiovascular exercise to help you burn additional calories and expedite weight loss, including from your belly. Even if your gross weight on the scale doesn't change, you will find that the percentage of fat stored in your belly diminishes.
Belly fat is some of the first fat you lose when you become more physically active. While any added activity is positive, high-intensity cardio performed at 75 percent of your maximum effort may be most effective in combating visceral fat, reports a study published in Metabolic Syndrome and Related Disorders. Do a high-intensity activity, such as running, an indoor cycling class or circuit weight training for 30 to 45 minutes at three or four workouts per week.
On off days, take a brisk walk, do water aerobics or perform household chores, such as gardening and washing the car, to burn calories.
Drink This Before Going to Bed to Help Burn Belly Fat
Feb 28, · Belly fat is a common problem for women. Female hormones cause women to carry more fat around the pelvic area. This is great for pregnancy, but not so. Jan 31, · Belly fat, sometimes called "middle-age spread," is an affliction that's hard to avoid when you're over You don't like how that excess weight looks in. How to Lose Belly Fat. Belly fat is associated with many health issues and diseases, such as cardiovascular disease, diabetes, and cancer. Specifically it's the.