The best ways to lose belly fat after 45, 50, 55 and 60 years

Why is my belly growing?

“I try to limit myself in food, I don’t eat enough at night, but it keeps increasing! I feel like I’m turning into an old fat woman!” many readers complain, not suspecting that the reason for the appearance of fat deposits in the abdominal area is deeper and more serious than it seems. The hips and folds that are growing by leaps and bounds can be blamed on:

1. Hormonal changes. When a woman approaches menopause, a real hormonal boom occurs in the body. The body does not have time to adapt to this, the increased concentration of estrogen causes the fat layer to grow, water accumulates in the tissues and it is not so easy to expel it.
2. Some diseases that provoke fat accumulation in the abdominal area. The layer can be located both under the skin and surround internal organs. Visceral fat is often observed with atherosclerosis, diabetes mellitus or chronic hypertension.
3. Poor nutrition. Those who like to eat sweet, fatty or fried foods often notice in their youth that their belly is getting bigger. In later life, consuming more calories than required can be fatal and lead to significant weight gain.
4. Passive lifestyle. It is quite logical that if you move little, neglect gymnastics and do not expend the calories you consume, they will instantly settle on your waist.
5. Bad habits. Smoking and alcohol put the body into a state of stress, which is characterized by increased accumulation of fat so that a person can survive in conditions of hunger and cold. But the problem is that the conditions have not changed, the woman continues to eat as usual, and the body continues to accumulate fat on the stomach.

In most cases, several factors are to blame for excess weight. By minimizing their influence, you can quickly remove belly fat from a woman even at 60 years old, although many people think that at that age this is no longer possible.

What to do if you can’t lose your belly at 45

The main reasons for not being able to lose weight are your laziness and lack of systematic exercise.

If you do not follow a diet and do not exercise at least 3 times a week, then you will not get any noticeable effect.

Also, the reasons may be severe stress, bad habits that you have not given up, lack of sleep and irregular nutrition. If you strictly follow all your workouts, eat right and maintain a healthy lifestyle, but the weight does not come off, then there may be two reasons.

1. Your body has become accustomed to the reduced caloric intake and exercise and has simply slowed down your metabolism. This usually occurs 2 weeks after starting a low-calorie diet. In this case, it is recommended to change the training program and increase the daily caloric intake by about 20%, but only by adding healthy snacks.
2. You have some diseases that interfere with the process of losing excess weight. In this case, you need to visit a doctor and get diagnosed.

Which doctor should I go to?

The first step is to visit your GP or GP. He will prescribe basic tests, based on which he can find abnormalities in the functioning of your body and refer you to the necessary specialist.

Next you can be redirected:

• See an endocrinologist if you have problems with your hormonal system.
• See a gastroenterologist if you have problems with the digestive system.
• See a nutritionist if everything is fine in your body, but you need help creating a complete low-carb menu.
• In some cases, the help of a psychologist is required, since eating disorders can come from the head.

What tests should I take?

In addition to the general blood and urine tests prescribed by the therapist, others may be needed. For example, an endocrinologist may prescribe a hormone test. An ultrasound and ECG may also be prescribed - it all depends on what abnormalities in the state of health the doctors discover.

The appearance of a large amount of excess fat in the waist area is a bad symptom. Such fat interferes with the normal functioning of internal organs and often provokes the appearance of various diseases. Therefore, it is necessary to fight it, komy-za30.ru is sure. After the age of 45, it will be more difficult for a woman to do this than for a young girl, but with regular training and the use of other techniques, everything is possible.

Author: Yulia Mosalova. About the site experts.

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Is it possible to get rid of extra pounds?

Those who want to lose weight in two days should reconsider their views on losing weight. You can instantly lose a few kilograms only if you cut off your leg, as in the old bearded joke. The process of losing weight, especially if the situation is complicated by endocrine diseases such as diabetes, can take several months. Mentally prepare for a long struggle for an ideal belly, free of subcutaneous and visceral fat.

First of all, focus on proper nutrition and lifestyle adjustments. The Mediterranean diet is very popular, which helps you lose weight and prolong your life. It is important that diets are not strict, the body should not suffer. Proper nutrition should become a healthy eating habit; deviate from it only in extreme cases. It is necessary to walk as much as possible, it is advisable to sign up for yoga or Pilates. Give up bad habits and stop driving your body into a state of depression from cigarettes and alcohol. You just have to pull yourself together, then the weight will quickly go away.

If these methods do not help and the weight stubbornly stays the same, contact a gynecologist and endocrinologist. You may need hormone therapy to normalize the balance of female hormones. This will help you lose weight and ease menopause.

Basic aspects of losing weight

It is possible to normalize your metabolism and quickly remove fat from your tummy, but you will have to try hard to do this. Proper weight loss is based on several principles:

• consultation with a specialist about chronic diseases and preparation of a correct diet;
• cleansing the body of waste and toxins;
• adjusting the diet;
• physical exercise;
• if necessary, consultation with a psychologist and hormonal therapy.

Let's look at each aspect in more detail.

Consultation with a specialist

If you cannot get rid of excess weight, the fat layer does not disappear from the sides and waist, the reason may be a metabolic disorder. It is worth contacting a specialist to start fighting fat deposits correctly.

Since hormonal changes in women after 50 are caused by impaired ovarian function, it is worth contacting a gynecologist who will offer to donate blood and monitor the process of changes in the concentration of estrogen and progesterone. If one of your friends or acquaintances was prescribed hormonal medications and they helped correct the problem, this does not mean that the medicine is right for you. Only a doctor can decide exactly how to correct a hormonal disorder based on thorough examinations.

It would be a good idea to contact a nutritionist, since it is easy to read advice on proper nutrition, but not to create a diet yourself. Having determined the type of obesity and finding out the percentage of muscle and body fat, the nutritionist will choose a gentle but effective diet. It will not help you get rid of belly fat in 2 weeks; you need to switch to this type of diet for life, but the results in this case will last for a long time without the risk of the woman returning extra pounds again.

Slag removal

Some sincerely believe in the harm of toxins and in the fact that the remnants of digested food do not leave the body completely, being absorbed back into the intestines after some time and poisoning the body. Others believe that this is all a myth and that the gastrointestinal tract does an excellent job of cleaning and does not require additional “doping.” Whatever the truth, detox shakes and diets are extremely popular.

The following methods will help you cleanse your intestines and lose weight:

1. Cleansing enemas with decoctions of medicinal plants. They cannot be done often, so as not to disturb the microflora, optimally once a week or a week and a half.
2. Use mild laxatives, preferably herbal ones. Do not overuse medications; follow the rules of administration specified in the instructions.
3. Consuming a mixture of ground dried fruits and honey, which has a mild laxative effect.
4. Colon cleansing in medical institutions using special equipment.
5. Eating vegetables rich in fiber (cabbage, carrots, beets), fermented milk products and citrus fruits.

Before starting a colon cleanse course, consult your doctor about the methods you choose. Based on the examination, the doctor will select the best options for gentle bowel cleansing.

Adjusting your diet

A flat tummy is unthinkable without proper nutrition. The more you load your stomach with harmful and high-calorie foods, the more your sides grow and your waist increases. After forty, the body begins to change; the usual diet can play a cruel joke. If at the age of 20 calories are consumed quickly, then with age you will need to reduce the caloric content of your diet by almost 2 times.

Fat will go away and your stomach will become flat if you eat according to the following principles:

• we drink at least 1.5 liters of water per day, we drink a glass of liquid in the morning on an empty stomach;
• remove fatty, sweet and starchy foods;
• replace sweets with fruits;
• eat more fiber;
• don’t forget about dairy products;
• We choose lean meat, do not fry, but boil, stew or steam;
• We try to eat 5 times a day in small portions: breakfast, a small snack, lunch, another snack and dinner;
• we start a useful habit of doing fasting days once a week;
• do not eat 3 hours before bedtime;
• We stretch out the eating process for 20 minutes so that the body has time to feel full;
• Chew each piece thoroughly to make the food easier to digest.

The rules are simple, you just need to take it and learn to follow them every day. Sometimes you can allow yourself to eat a little of your favorite but unhealthy food. If you constantly keep a tight rein on yourself, this method of losing weight will not be effective either physically or psychologically.

Physical exercise

The diet has been adjusted, but the body has nowhere to put calories, which age-related changes in the body persistently turn into belly fat. If a woman has a sedentary job, then the situation can become catastrophic. To prevent the appearance of a saggy, flabby belly, you need to move and do exercises as much as possible. Even regular walks are enough. If your workplace is close to home, walk there. Many women after fifty years practice Nordic walking, lose weight and feel much better after training. Isn't this a reason to buy special poles and go to the park?

Swimming, yoga, and Pilates give no less good effect. You can sign up for dancing by choosing the ideal direction for yourself. If you want to try working out in the gym, contact a professional trainer, he will create a suitable exercise program.

How to remove belly fat

After discovering the cause, you need to think about how a woman can remove her age-related or hormonal belly after 45 years at home and quickly lose weight. First of all, it is necessary to understand the work of the endocrine system and normalize the production of all hormones. Otherwise, all other efforts will be in vain, and the belly will continue to grow. You can simultaneously engage in weight loss and normalization of the hormonal system.

About ways to get rid of aging belly >>

Nutrition correction

Research conducted by various organizations over the years has shown that low-carb diets are much more effective than low-calorie diets for losing excess visceral fat. Recent studies even provide approximate figures. Thus, with a low-carb diet, 10% more visceral fat and 4.4% more total fat are lost than with a low-calorie diet.

In addition to reducing simple carbohydrates, it is imperative to increase the amount of protein in the diet. The more protein foods you have on your menu, the lower your body mass index and the smaller your waist circumference. In addition, protein has a positive effect on metabolic processes and gives a feeling of fullness for a long time.

Sample diet for losing weight in the abdominal area

The amount of sugar and foods containing simple sugars consumed is very important.

If hormonal imbalances disrupt the functioning of insulin, then a significant part of the sugar that enters the body will be processed into fat, and not spent on energy or brain function. It is advisable to reduce the amount of sugar consumed to 32 grams per day.

Research shows that the amount of visceral fat increases from foods containing trans fats. Trans fats are found in large quantities in fast food, processed foods, mayonnaise, chips, sweets and similar products. It is necessary to abandon these harmful products or at least significantly reduce their quantity.

A six-year study was conducted on monkeys. One group was fed foods high in trans fats, while the other group was fed foods high in monosaturated fats. At the same time, the calorie content of the diets was the same. During the experiment, the first group gained 33% more visceral fat than the second.

Therefore, you must understand how the female body gets fat, why fat grows during menopause after 45, and how to get rid of the belly and sides.

Massage

A good and properly done massage perfectly helps reduce fat deposits. It improves blood circulation, improves the functioning of internal organs, and reduces sagging skin, as it tones it.

The main thing is to follow a few simple rules to get the maximum effect from the procedure.

1. Do not massage immediately after eating. It is necessary to wait several hours for the food to be absorbed by the body.
2. There is no need to put too much pressure on the body, since it is not the largest and strongest muscles that are being crushed.
3. Before massaging, lubricate the skin with rich cream or massage oil.
4. After a few sessions, you will notice the effect of the procedure, but in order for the results to last for a long time, you should not limit yourself to just a massage - be sure to go in for sports and normalize your diet.

A professional abdominal massage will definitely give results

It is not necessary to go to a professional massage therapist for the procedure. In order to tone the skin and improve blood circulation, self-massage will be enough. Yes, it will be less effective, but if done regularly it will give the effect you need. Once moisturized, rub your skin in a circular motion, then begin rubbing it with both hands, just be gentle. The technique of pinch massage or light tapping with your fingers helps a lot. The procedure must be completed with circular movements, which are performed with light pressure.

Banks

One of the types of massage is cupping or vacuum. After 45 years there may be contraindications for it, so be on the lookout! However, if you don't have them, then cupping can be a serious help in burning belly fat, especially if you already have an apron and need something really deep. There is no massage during menstruation!

For cupping massage you will need a silicone jar with a diameter of 5 cm, which can be found in almost any pharmacy, and oil - better fat-burning, anti-cellulite.

A mandatory requirement for cupping massage is to do it 1 hour before meals or 2 hours after, or on an empty stomach.

We perform the procedure on clean skin. Lubricate it with oil. Lightly squeeze the jar and place it against the skin - it should stick. Next, we move along the stomach around the navel clockwise. First we suck on the jar a little, then more, but do not allow pain.

We perform a vacuum massage until the skin on the abdomen slightly reddens (usually for at least 5 minutes, since the skin turns red slowly in this area). Next, you can wrap it or wipe off the oil.

Vacuum massage can be done at home or contact a specialist

Wraps

This procedure has proven itself well for losing weight at home. To carry it out, you will need a mixture of useful ingredients, film and some free time. Apply the mixture evenly on your stomach, wrap tightly with film and leave for a while. Typically, depending on the mixture and your free time, the procedure takes from 30 minutes to an hour. After this, unwind the film and rinse off the remaining mixture in the shower. To get rid of fat, you can use one of the following recipes.

1. Coffee wrap. Take 2-3 tablespoons of ground coffee and add warm water to make a paste. To improve the mixture, add a few drops of essential oil that has an anti-cellulite effect. These are oils of orange, grapefruit, lemon. Wrapping with this mixture should last about 40 minutes.
2. Hot pepper wrap. For 1–2 tablespoons of dry hot pepper, you need to take a spoonful of liquid honey and a spoonful of unrefined vegetable oil. Mix everything to a paste, apply and leave for 15 minutes. A slight burning sensation and redness may occur.
3. Vinegar wrap. For 2 tablespoons of apple cider vinegar, take 2 tablespoons of water and 1 tablespoon of fine salt. You can add essential oils. You can leave this mixture on the skin for 20 minutes.

Home wrap requires regular procedures

Exercises

Many people think that if you pump up your abs and get a massage at 45, you can get rid of a big belly that hangs down and lose excess weight. But in this situation, you can’t do it with just the press. It is necessary to perform other exercises that help cope with fat.

1. Vacuum. One of the most effective exercises. It is best to do it 1.5 hours before a meal or 4 hours after it. Stand up straight, inhale, exhale and, without inhaling, draw in your stomach to the maximum. Hold your breath for 10 seconds, then exhale and repeat the exercise.
2. Straight leg raise. Lying on your back, alternately lift your straight legs at an angle of 90% relative to your body. Arms and shoulders should not rise from the floor.
3. Mill. Stand straight, place your feet slightly wider than shoulder-width apart, and spread your legs to the sides. Bend forward with your back straight, lower your right arm and, without bending your knees, try to reach your left leg with your palm. The left hand should reach up. Next, make movements that resemble the wings of a windmill: lower your hands alternately to the opposite leg, raising the other hand up.

Exercises for a flat tummy

Will colon cleansing help?

This procedure helps rid the intestines of toxins, which improves metabolism. Having gotten rid of excess waste products, the intestines begin to absorb nutrients better and faster, and processed foods leave the body faster.

But colon cleansing alone will not help get rid of fat that has already appeared. It rather helps to reduce its occurrence. But you will have to deal with existing fat reserves in other ways.

Video instructions for exercises

The following videos present the best sports complexes for women that can be performed at home:

Gymnastics for women after 50 - Exercises for women after 50 - Exercises for those over 50 Exercises for women after 50

Additional measures

If a woman feels moral stress, doesn’t want to get up in the morning, is constantly tired and has bad thoughts, we can talk about depression. The body is also under stress, so it accumulates fat. The help of a psychologist will help improve your moral well-being and put you in a favorable mood.

The following methods will help bring consciousness into harmony:

• regular yoga classes;
• warm herbal teas;
• baths with essential oils;
• meditation;
• listening to soothing music, etc.

An equally important aspect in losing weight is the state of hormonal levels. Contact an endocrinologist who, if there are problems, will prescribe the necessary medications to reduce the imbalance. If you cannot take medications for any reason, eat foods containing natural phytoestrogens: wheat germ, raspberries, pomegranates. Some are advised to independently prepare natural medicines based on hop cones, which contain an overwhelming amount of phytoestrogens. But be careful, improper use of decoctions can lead to even greater hormonal imbalance.

Causes

They can be divided into general and age-related.

General signs are characteristic of both women aged forty and young girls. These include:

Why does the belly grow after 40 years?

• systematic overeating and night snacking;
• a diet rich in cholesterol, including consumption of processed foods from supermarkets and fast foods;
• indigestion, which increases the level of toxins in the body and promotes fat deposition, which is the body’s protective strategy in the fight against harmful substances;
• sedentary lifestyle;
• constant stressful situations.

If everything is clear with the first three reasons, then the question arises: “Why and how does stress affect a rapidly growing belly?” During periods of nervous shock, the body produces a special hormone - cortisol. It promotes the accumulation of fat cells in large numbers. Therefore, you should not worry about trifles. Excessive emotionality will lead to deposits on the waist.

Age-related causes include hormonal changes at the age of forty. It is during this period that the process of progesterone production subsides, and the overall balance shifts towards estrogen, and therefore towards the accumulation of fat deposits.

How to avoid this and how to remove belly fat after 40 years, if it has already appeared. You won't be able to lose wrinkles quickly. We suggest taking 4 steps towards yourself in order to end up with a flat and beautiful stomach.

What to do if you have no money and time?

Modern women are so busy that they can rarely afford to eat properly and exercise in the gym. But I want to reduce my belly, no one would like to be fat. A set of exercises will come to the rescue, allowing a woman aged 50 to lose her belly at home. They require only 10-15 minutes daily, and the result is noticeable within a month.

If you need to not only remove inches, but also tighten your skin, why not try body wraps? The ingredients for them cost pennies; you need cling film and honey, clay, mustard or coffee grounds. Massage has a good effect; it removes harmful substances from the skin, stimulates cell renewal and tightens the tummy. Supplement these procedures with a contrast shower and in a couple of months you will not recognize your figure. The main thing is regularity.

Yoga for the belly

You can reduce your belly fat after 40 years by doing yoga. There is no need to spend time mastering complex practices. It is enough to master 3 simple poses.

Cobra pose (bhujangasana)

Aimed at strengthening the anterior abdominal wall and back muscles:

• lie on your stomach with your legs extended and your palms on the floor at shoulder level, as before doing a push-up;
• leaning on your hands, lift your upper body up, trying to throw your head back as far as possible;
• arching your back and straightening your arms, hold in the cobra pose for 15–20 seconds.

The exercise must be repeated 3-4 times.

How to hide your belly with clothes?

If you choose the right things, you can hide even the biggest belly of a woman with clothes. Choose clothing that hides imperfections according to the following principles:

• the fabric is dense, holds its shape, but does not create unwanted volume in the problem area;
• do not buy things with light-colored inserts in the belly area;
• refuse plain pink or peach clothes;
• prefer small rather than large patterns: flowers, abstractions, geometric shapes;
• choose a trapezoidal silhouette that widens downwards;
• choose high-waisted jeans;
• Do not tuck your top into your trousers so as not to draw unnecessary attention to the problem area.

It is very difficult for a woman to get rid of her stomach, since physiology implies the presence of a fatty layer there. But a proper diet, regular exercise and cosmetic procedures can work a miracle even after 60 years.