Trim Your Waistline After 50
If you’re a woman mid life chances are you struggle with the bulge around the middle. Between a sluggish metabolism, menopause, hormonal shifts and health issues the fat creeps up. Today we talk about 5 ways to trim your waistline after 50.
Why is a Belly Fat Such a Struggle?
It’s important to understand how weight loss works. The idea that you can lose weight from only one part of your body without losing weight is a mere myth. While exercises can tone and firm the muscles underneath your belly fat, you won’t get your trim waistline without overall weight loss that affect your whole body.
So with that said it’s back to the basic of weight loss. Nutrition experts state that it takes a 3,500 calorie deficit to burn off one pound of stored body fat. So that means to drop the unwanted pounds it requires a reduction of calories.
A healthy lifestyle that include clean eating and exercise is the best way to lose weight overall which will result in a trimmer waistline.
Here are 5 simple things you can do daily that will help cut calories, burn fat and get the waist you want.
5 Ways to Trim Your Waistline After 50
1 Cut Calories Get Into Caloric Deficit
Reduce calories by 500 to 1,000 calories every day. It sounds like a lot but once you measure and weight it’s easy to see how we can eat additional calories without knowing.Cutting calories can be easier than you think. If you drink a canned pop or 2 and cut them you can eliminate 500 to 1,000 calories every day.
Since 1 pound of fat has 3,500 calories, you can achieve weight loss quickly and safely adding up to 1 to 2 pounds per week.
According to the US Dept. of Health this is ideal for permanent weight loss not to mention to get your waistline trim.
2. Strength Training More Muscle Burns Fat
Engage in strength training at least two to three days a week, will help you tone and build muscle and muscle burns fat. And it can speed up your metabolism by 15 percent, according to the Centers for Disease Control and Prevention.
Learn to do the plank or stacking exercise that work your arms, legs, shoulders, abs, and back at the same time. Start by using your own body strength and as you improve add weights to switch up your strength training exercises.
Image courtesy of Nathan Cowley – Pexels
2. Clean Eating Helps Trim Your Waistline
Eat a clean reduced-calorie, balanced diet.
Eat a reduced-calorie, balanced diet that includes fresh veggies, low-fat dairy, or no sugar added coconut or almond milk, lean protein, (vegan options such as beans quinoa) foods high in fiber and whole grains and fruits.
Limit your intake of sugar, cholesterol, salt, and eliminate saturated and trans fats, opting for healthy fats such as avocado oil, coconut oil and healthier options.
Reduce your portion sizes, switch up larger plates for small so your plate looks packed, will help the mindset for eating less.
There are so many options to choose from, but check the labels to make sure reduced fat foods aren’t filled with sugar to replace for flavor.
Learn to read labels and make permanent changes that will last a lifetime to reduce all over body fat and trim the middle area.
3. Walking to Boost Metabolism and Trim Your Waistline
Five days a week incorporate 30 to 60 minutes of moderate exercise like walking will boost your metabolism and burn calories.
Park your car a few blocks away from work, take the stairs and get some fresh air and exercise in your lunch breaks.
Walking the extra steps will add up to calories burn resulting in faster weight loss. It will also help to boost your metabolism and raise your mood. While trimming the waist at the same time.
4. Strength Training
Engage in strength training at least two to three days a week, will help you tone and build muscle and muscle burns fat. And it can speed up your metabolism by 15 percent, according to the Centers for Disease Control and Prevention.
Learn to do the plank or stacking exercise that work your arms, legs, shoulders, abs, and back at the same time. Start by using your own body strength and as you improve add weights to switch up your strength training exercises.
Image courtesy of Nathan Cowley – Pexels
5. Stretch and Tone
Target your abdominals with stretching and toning exercises so when your body and middle belly fat reduces, your stomach will appear tight and toned.
Exercises, such as knee raises, crunches on a stability ball, yoga help to engage the muscles and begin to trim the mid section.
Understand that these all work your rectus abdominis as a whole. You might feel as if your working the lower abs alone but adding in the knee raises and reverse crunches will work the mid abs area to get a full abs workout.