Why does the belly grow in women after 50 years and how to remove it: the best ways, exercises for losing weight

Why the belly grows in women after 50 years: 5 reasons

One of the most pressing questions for women after 50 years is why the belly grows and how to remove it?

There may be several factors contributing to the appearance of fat around the waist in older women.

Let's look at the main 5 reasons:

1. Hormonal metamorphoses . After fifty, women begin the so-called menopause period. The process is accompanied by hormonal changes; a large amount of estrogen is released, which promotes the accumulation of fat and excess water in the tissues.
2. Presence of certain diseases . Some diseases (diabetes mellitus, hypertension, atherosclerosis) can provoke the formation of a fatty layer. Often, visceral fat envelops internal organs and accumulates in problem areas.
3. Overeating, eating high-calorie foods . Weight gain occurs especially rapidly in adulthood, when metabolic processes are slow and fat accumulates much faster than in youth.
4. Inactivity . Without activity, calorie expenditure will be minimal. All food that is not processed into energy is stored in the fat depot.
5. Stress . The female body reacts to stress in different ways, but more often it results in increased accumulation of fat deposits in the abdomen and thighs. A negative state can be triggered by overexertion, sudden changes in life, smoking, and alcohol.

Determination of visceral fat level

Of course, the exact percentage of internal deposits is determined in a specialized place, for example in a clinic. But to know whether it’s worth going there, you need to take measurements at home. To do this, you need to know two indicators: waist and hip circumference. And divide one by the other.

For example, the waist circumference is 63 cm, and the hip circumference is 100 cm. Then, based on the results of division, we get the value 0.63.

Watch the video “10 Facts” for a more complete picture.

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How to remove an aging belly for a woman: 4 quick ways

To get rid of extra centimeters at the waist in the shortest possible time, you can use the following methods:

1. Carry out preventive cleansing of the body.

It is not recommended to independently choose methods for removing excess fluid, waste and harmful toxins from the organs. It is better to seek advice from your doctor. The doctor will be able to recommend the most gentle and safe method of cleaning.

1. Remove harmful foods from the menu.

Be sure to read: Effective wrap for losing belly fat at home: 7 recipes

A large amount of fatty, fried, sugar-containing foods in a person’s daily diet certainly leads to an increase in body volume.

1. Increase physical activity.

Sports activities should be given at least 15-30 minutes a day. It is advisable to use a moderate type of exercise: morning exercises, walking, slow running, cycling.

1. Use massage.

Professional massage performed by specialists in a beauty salon. High-quality services are not cheap. To obtain a visible effect, 7-10 sessions will be required. Having studied the technique of massage movements, you can carry out the procedure yourself at home.

“It’s important not to forget about motivation. Without a clear goal, it is impossible to achieve the desired results.”

How to remove belly and sides at home for a woman over 40 years old

It is impossible to lose weight in a certain area. The process of volume reduction occurs simultaneously throughout the body.

Every day, you should perform movements to strengthen your waist: bending, turning. For home training, you can purchase a gymnastic hoop. To get a noticeable effect, it takes at least half an hour to practice.

“Proper weight loss that is not harmful to health should occur at a moderate pace, without sharp prohibitions on any ingredients, express diets, or fasting.”

3 exercises for those who want to remove age-related fat

Special physical activity helps strengthen the abdominal muscles. Abdominal exercises make the skin firmer and more elastic, preventing it from stretching and sagging during the process of losing weight.

Using a simple complex, in a couple of months, you can thoroughly work out problem areas and make your figure more attractive.

The simplest and most effective types of exercises include the following:

1. Exercise with a chair for the lower abs.

You need to sit on the edge of the chair and grab the opposite edge with your hands. Straighten your limbs parallel to the floor, hold for 2-3 seconds, then pull your knees towards you. During performance, the abdominal muscles should be in constant tension. Do 15-20 repetitions.

1. Bike.

Lie down on the floor. Cross your palms behind your head. Bend your legs slightly at the knees. Rise up onto your shoulder blades. Perform rotational movements with your legs, imitating riding a bicycle. Perform 3 times for 30-60 seconds.

1. Plank.

The plank is a static type of load for working all muscle groups.

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Take a horizontal position of the body, stomach down. Rise up and rest your elbows and feet on the floor. The body should form a straight line, the pelvis should not stick out upward. Hold the position for at least 30 seconds. Gradually, the time needs to be increased.

Effective beauty treatments and sports

To prevent age-related changes and improve the overall condition of the skin, various cosmetic measures are used. The most popular methods include body wraps, scrubs, and various types of massage.

Manipulations that produce a noticeable effect are performed by specialists in spa salons or medical institutions. It is not recommended to carry out strict corrective measures in the abdominal area on your own. Unprofessional actions can lead to negative consequences.

Regular physical activity and active rest can help strengthen the body and prevent sagging skin. For older people, less intense sports are more suitable: Nordic walking, dancing, yoga, swimming.

Fighting internal fat: training

The main criterion when choosing physical training to combat internal fat is maintaining the pulse in the fat-burning zone. For most untrained and obese people, brisk walking will be most effective. We talked earlier about how many steps you need to take per day. Running or swimming increases your heart rate, which can be dangerous.

To successfully burn visceral fat, it is recommended to perform 2-4 cardio workouts per week, 45-60 minutes each. After one or two months have passed and you have successfully achieved the first results in the form of reducing body weight by 10-15 kilograms, you can gradually move on to strength exercises and begin to pump up your abdominal muscles.

Do you need to run to lose weight?

Separately, we note that running is strongly not recommended for people weighing more than 80-85 kg. In addition to the fact that excess weight itself creates excessive stress on the knees and spine (especially with poor running technique), most often the presence of visceral fat puts unnecessary stress on a person’s cardiovascular system.

In non-athletic, obese people, training in the red zone (heart rate above 90% of MHR) can lead to serious health problems and even cause cardiac arrest. To measure your heart rate during training, be sure to use either special heart rate monitor belts or the built-in sensors of the exercise equipment.

How to remove a big belly from a woman after 50 years

Often, the problem is a slow metabolism. First of all, you need to properly organize your day and night routine. Rise: 7-8 am. It is recommended to go to bed no later than 22-23 pm.

The daily menu includes ingredients that help speed up metabolic processes: ginger, grapefruit, grains and legumes, green tea.

If changes in diet do not bring the desired result and the weight continues to remain the same, you should seek help from an endocrinologist. Perhaps the reason for the increase in waist size is a hormonal imbalance during menopause. In this situation, restorative therapy cannot be avoided.

Gymnastics for a slim figure after 50

It is not at all necessary to start performing complex sets right away. To maintain health and strengthen muscles, it is enough to do 15-20 minutes of gymnastics daily.

A series of simple movements suitable for performing at home:

• Leg raises

Lie on your back, arms extended along your body. Raise your legs off the floor so that your feet are parallel to the ceiling. The movement tightens the lower abdominal muscles.

• Side bends.

The movement is performed from a standing position. The left hand is on the waist, the right is extended upward. Slowly tilt your torso to the left side, straight arm stretching in the direction of the tilt. Stay in position for 5-7 seconds. Repeat on the other side. Perform 10 times on each side.

• Boat.

Starting position - lying on your back, body and straight legs slightly raised. Palms extended forward. Hold the position for at least 25-30 seconds, then lower to the surface. Repeat 10-12 lifts.

“Playing sports prevents not only excess weight, but also many diseases.”

Cleansing the body of toxins

It is possible to cleanse the body of harmful substances, accumulated remnants of undigested food, and bile in several ways.

Be sure to read: Which foods burn belly and flank fat better than others?

The most effective method of cleaning the gastrointestinal tract is an enema. To remove toxins and waste from the intestines, an enema with a soda-salt solution, a decoction of chamomile, and yarrow is used. It is not recommended to carry out manipulation at home without prior preparation.

Another gentle cleaning method is to use herbal laxatives. Eating a mixture of dried fruits and honey also promotes gentle and effective bowel movements.

Proper nutrition

The most suitable option is to switch to fractional meals. Food should be consumed in small portions. To prepare dishes, you should use high-quality ingredients: fresh vegetables, fruits, lean meat, low-fat milk. Eliminate high-calorie foods in the afternoon.

In the morning on an empty stomach and every half hour before meals, you need to drink a glass of clean water without gas. The amount of fluid required per day is 1.5-2 liters.

During the day, you need to eat at least 4-5 times. The size of one serving should not exceed 300 g. Dinner, no later than 3-4 hours before bedtime. Every week, it is recommended to arrange soft fasting days: on sour milk, vegetables, cottage cheese.

''Daily adherence to thoughtful principles will allow you to forget about weight problems forever.''

Folk remedies for weight loss

Healthy eating habits and regular physical activity can be supplemented with healthy folk recipes.

Instead of black tea or coffee, you can brew herbal infusions. Decoctions of dandelion, hellebore, and ginger drink help remove excess fluid from the body, strengthen blood vessels, and improve the functioning of the digestive system.

A fairly popular folk way to improve health and lose a couple of extra pounds is the Russian bath. It is important not to neglect the rules of bath procedures and take into account contraindications.

How to get rid of deep fat

The following can help get rid of underlying obesity:

• proper diet;
• physical exercise;
• cosmetic procedures.

Diet

The results show that the most effective way to burn visceral fat is dietary ketosis. The essence of the ketogenic diet is to transfer the body from the breakdown of carbohydrates - glycolysis, to the breakdown of fats - lipolysis.

This diet is based on foods high in fat and eliminating carbohydrates from the diet. To start producing ketones in the body, you need to adhere to the following rules:

• increase fat consumption (their daily intake should be 70 - 85%);
• reduce carbohydrate intake to 50 grams. daily;
• include protein foods in your diet – 1 g. Per 1 kg of own weight;
• drink plenty of fluids - 1.5-4 liters daily;
• do not snack more than 1-2 times a day.

It takes 5 to 7 days to enter a state of ketosis. The carbohydrate content in the diet should vary within 20 grams. daily.

The menu of the classic keto diet can and should be adjusted to suit individual characteristics:

• Fats and Oils: Coconut milk and butter, chicken and duck fat, grass-fed tallow and lard, organic ghee, MCT oil, avocado oil, extra virgin olive oil.
• Fish, other than artificially farmed or certified by the Marine Stewardship Council. The safest types: salmon, sockeye salmon, anchovies, herring, sardines. Avoid fish in olive oil (fish oil is not suitable for consumption).
• Meat: lamb, pork, poultry (free-range chicken), game, meat by-products, beef (grass-fed cows). Moderate consumption of bacon and sausages is also allowed.
• Nuts, seeds: black sesame seeds, black cumin seeds, Brazil nuts, raw cocoa powder, beans and butter, chia seeds, flax seeds, macadamia nuts, pecans, psyllium, pumpkin seeds, sunflower seeds, hazelnuts, flaxseeds, coconut nut.
• Vegetables: asparagus, avocado, broccoli, Brussels sprouts, cabbage, cauliflower, celery, cucumbers, kale, mushrooms, green salad, sauteed greens, spinach, zucchini.

After your body adjusts to burning fat, you can return a limited amount of vegetables to your diet, such as: eggplant, garlic, onions, parsnips, peppers, rutabaga, tomatoes, pumpkin (a little).

Fruits and berries: berries (any) - a small handful and instead of vegetables, grapefruit - a few slices, instead of vegetables.

Based on the products offered, a person can create an individual nutrition plan

It is important to count calories and not exceed the permissible limit. Following simple rules will give you a great figure and excellent well-being.

The following products are blacklisted:

• industrially processed fats - vegetable oils (sunflower, rapeseed, peanut, cottonseed, corn, cottonseed, soybean);
• trans fats – store-bought salad dressings, mayonnaise, peanut butter, etc., which contain hydrogenated fats;
• milk and cottage cheese, kefir, yogurt, ricotta (rich in proteins);
• sugar;
• ketchup, salsa, barbecue sauce, soy and tomato sauces;
• store-bought juices and smoothies;
• sweet white and sparkling wine;
• all types of cereals;
• bananas, apples and other not permitted fruits;
• grape;
• bread;
• pastries, cakes;
• potato;
• rich pastries.

Maintaining such a diet will help to effectively break down fat deposits and maintain the result for a long time.

Physical exercise

Based on research, experts recommend alternating cardio loads with strength training in a 50/50 percentage ratio. To get rid of visceral fat, it is most convenient to combine these exercises within each workout.

Cosmetic procedures

Basically, the services of a cosmetology salon are aimed at burning subcutaneous fat, but there are some that are effective in breaking down deep fat:

• fat burning wraps;
• massages of problem areas;
• sauna, hammam - help speed up metabolism.

Removing visceral fat is problematic, but possible. It is rarely enough to simply maintain a diet or go for massages. In order for the result to be visible and lasting for a long time, it is worth combining the right diet with physical activity. Taken together, all of the above methods of losing weight work much more effectively.