After a certain age, the distribution of fat in the body changes. Indeed, we gain more fat in the abdomen. Hence the birth of abdominal obesity. However, it is still possible to have a flat stomach after 50 years. Read on to find out what you need to do.
Balance your diet
Diet plays an important role in accumulating fat in the human body. Indeed, bad eating habits often lead to weight gain and even overweight. Therefore, it is necessary to review your diet, in general, to decide which food to reduce or replace with a healthier alternative.
At age 50, there is no need to go on a restrictive diet. You need to eat a healthy and balanced diet. Also, be careful with dishes that are too fatty, too sweet, or too high in calories.
Choose fruits and vegetables rich in vitamins, fiber, and nutrients that are essential to the proper functioning of the body. Even if proteins and carbohydrates are necessary to maintain your muscle mass, prefer foods rich in good carbohydrates so that they do not turn into bad fat.
The most important thing to remember is to keep yourself well hydrated. At the age of 50, the desire for thirst is felt less and less. It is well recommended to drink between 1.5 and 2 liters of water per day. To drink more, choose green tea or herbal teas. Also, consume fruits and vegetables containing water such as watermelon, cucumber, etc.
Avoid the cold
Eating cold food can cause unbearable stomach aches. When there is a difference in temperature between the food you eat and your body, your body is forced to draw energy to restore balance. The average body temperature is 37 degrees. Therefore, to facilitate your digestion, it is advisable to consume food or drinks that are close to your body temperature.
Doing physical exercises
The older you get, the more your body burns fewer calories, which favors the storage of fat. So think about exercising. Don’t hesitate to go to a gym to get more coaching on exercises adapted to your age. However, if you don’t have time to go there, go for a 3 km walk a day or jog in the morning.
Yoga is also recommended. This exercise allows you to work your muscles in depth. In addition, certain types of yoga, such as Ashtanga or Vinyasa, promote calorie burning. However, they are not recommended for people who are not physically active long-term. Start with Hatha Yoga.
You should also focus on exercises that involve sheathing:
Kneeling plank: this is a practical, effective and safe exercise. It strengthens the abs, arms and shoulders, buttocks, and thighs. Hold for 30 seconds to one minute, then take a 30-second to one-minute break. Repeat at least 3 sets.
Abdominal roll-ups: This involves building up the transverse muscles. The duration of the session and the series to be performed are equivalent to those of the kneeboard.
- Wall push-ups: These are designed to build up the biceps and triceps. Do 10 push-ups, then rest for 30 seconds to a minute.
- Static pelvis lift: This exercise is designed to tone the glutes and lumbar region. You should do at least 3 to 5 sets per session.
- The chair
- Squats and lunges, etc.
Women and menopause
Women’s bodies react like men’s bodies; eventually, fat will be stored in the abdomen. At menopause, estrogen drops, and women no longer store fat on their hips or thighs. Women’s caloric needs also decrease during menopause. It is, therefore, necessary to adjust one’s diet.
Otherwise, weight gain is inevitable (especially in the belly, as you will have understood). However, this phenomenon is not inevitable, and specific populations, such as Asians, are not affected by it. This is proof that it is possible to avoid excessive weight gain in the abdominal area.
Pregnancy, poor posture in daily life, or a diet that is too rich can often lead to the appearance of a small soft belly. Often, poorly done or irregular abdominal exercises are also responsible for slackening at this level. But having a bad posture when sitting can also direct the organs downwards and make the belly more prominent.
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