Belly Fat
September 7, 2017
One of the questions I get asked most often by women over 50 is: How do I get rid of this belly fat? These women explain that they exercise and are not gaining weight but it just doesn't go away. It doesn't matter if they are thin or have a few pounds to take off, the fat settles somewhere in the midsection. Does this sound familiar?
Increasing belly fat often occurs after menopause. The body fat tends to shift to the abdomen which is likely due to decreasing levels of estrogen. Estrogen appears to influence where fat is distributed. Muscle mass can also diminish slightly with age while fat increases.
Belly fat is more than skin deep. It is not just limited to the extra layer of padding located just below the skin (subcutaneous fat); it also includes visceral fat — which lies deep inside the abdomen surrounding internal organs. Too much visceral fat is linked to a greater risk of serious health problems including:
- Type 2 diabetes
- High blood pressure
- Abnormal cholesterol
- Breathing problems
So what can we as woman over 50 do about it? Here's a few proven suggestions:
- Eat a healthy diet. Emphasize plant-based foods such as fruits, vegetables and whole grains. Choose lean sources of protein and low-fat dairy products. Choose moderate amounts of fish, nuts, and certain vegetable oils and stay away from overlyprocessed foods. Be mindful of portion size.
- Drink lots of water and stay clear of sodas (even diet soda).
- Get a good night of sleep and manage stress levels.
- Include physical activity in your daily routine and do strength training at least twice a week.
Now that you understand the basics of belly fat, here is one more thing to keep in mind: Your body is changing, but it's been doing that your entire life. Fighting the aging process is like trying to catch the wind. Don't fight it, go with it. Don’t waste time trying to reverse aging. Instead, change your mindset to embrace the new you.
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We're in this together!
Judy Rinsler
Personal Trainer