Looking healthy or keeping fit gets harder with age but that does not mean you should give up and let yourself go simply because you are older now. In fact, you should be bothered about your body and about keeping healthy at every point in time. Some people over the age of 50 let fat take control of their body, especially belly fat which can be quite harmful. Read further for how to lose this fat at an elderly age.
At old age a lot of things begin to happen to us: women experience low estrogen levels and men experience low testosterone levels, then visceral fat begins to develop below the midpoint. Not only is this type of fat uncomfortable, it’s also bad for your health and increases your risk of heart disease and type 2 diabetes. While you may not have much control over your hormones, making changes to how you eat and exercise may help you lose some of your abdominal girth.
Steps to take:
1. Develop a calorie deficit
People wonder why they get belly fat even while they maintain the same level of food they have been eating in the past, some think its probably fat accumulated for a while, but truly it isn’t that. As you get old, you should reduce your carb intake because your metabolic system’s also experiences a drop in effectiveness. Eating more calories than your body needs leads to weight gain, and belly fat gain.
How much you need depends on your activity level, and this for women ranges from 1,600 calories to 2,200 calories a day, and, for men, 2,000 calories to 2,800 calories. You should not, however, consume 800 calories or less a day unless directed to do so by your doctor and you’re under close medical supervision. For most people, the lowest calorie level that should be maintained for weight loss is 1,200 calories for women and 1,800 calories for men.
2. Choose quality over quantity
What you eat also counts, so it is advised that at a certain age, you stick with quality, healthy carbs such as fruits, vegetables and whole grains, and eating lean sources of protein, such as beans, seafood and poultry, instead of refined carbs such as white bread, white pasta and sweets, and foods high in saturated fat such as butter, full-fat dairy and fatty red meat.
Likewise with your drinks, a 2015 cohort study published in the Journal of the American Geriatric Society found a strong association between the intake of diet soda and abdominal weight gain in older Americans. Instead of soda, drink water or seltzer and some flavor with a wedge of lemon or lime, or a splash of 100 percent cranberry juice.
3. Stick with aerobics
Once you’re above the age of 50, it is important for aerobics to become an important part of your daily routine. Go biking, walking, hiking, swimming and jogging, it helps lose belly fat.