3 Best Exercises to Lose Belly Fat After 50 for Women

Are you in your 50s and finding it seemingly impossible to lose that stubborn belly fat? As we age, our bodies go through numerous changes, and one of the most noticeable transformations is the way we store fat. 

For many, reaching the age of 50 means dealing with unwanted belly fat that seems resistant to traditional weight loss methods. However, shedding those extra pounds doesn’t need to be a stressful task. 

With a focus on targeted exercises, proper nutrition, and a positive mindset, it’s possible to wave goodbye to belly fat and embrace a healthier, more active lifestyle. 

In this blog, we’re going to explore the best way to lose belly fat. We’re going to go over three specific exercises that can help you tone your midsection and improve your overall fitness. 

Whether you’re just starting out or looking to enhance your current routine, these exercises are designed to be accessible and effective for women over 50, allowing you to regain confidence and vitality. 

Understanding the Science of Belly Fat

It’s no secret that losing weight becomes more challenging as we age. Your metabolism slows down, muscle mass decreases, and hormonal changes, such as decreased estrogen levels, can lead to an increase in belly fat. 

First, let’s talk about the difference between visceral and subcutaneous fat.

Read more: 6 Somatic Workouts for Women

Visceral vs. Subcutaneous Fat

Belly fat isn’t just about appearance it’s a matter of health. There are two types of belly fat to consider: visceral and subcutaneous. 

Visceral fat surrounds your internal organs and can lead to serious health issues such as diabetes and heart disease (3). Subcutaneous fat lies just under the skin and is less harmful but equally challenging to shed.

Factors that Affect Belly Fat

As we age, several factors can affect how much belly fat we store. Here are some of the most common factors we need to consider after turning 50. 

• The slowing metabolism. Metabolism naturally slows down with age, which means your body is less efficient at burning calories. This makes it easier to gain weight and harder to lose it. Understanding this can help you make more informed decisions about your diet and exercise routine.

• Hormonal changes. Decreased estrogen levels can redistribute fat from the hips and thighs to the abdomen. This change affects your appearance and increases the risk of several health issues.

• Muscle mass decline. Losing muscle mass is another inevitable aspect of aging (1). Muscle burns more calories than fat, so maintaining or even increasing your muscle mass through resistance exercises can be beneficial for weight loss.

What Are the 3 Best Exercises for Women to Lose Belly Fat After 50?

Now that we understand the science, let’s get into the best exercises to lose belly fat. These are the best exercises to lose belly fat. 

• Cardio workouts. Cardio exercises are essential for burning calories and boosting metabolism. Activities such as walking, swimming, and dancing are excellent options. Start with moderate-intensity workouts and gradually increase the intensity as your fitness improves.

• Strength training. Strength training is essential for building muscle mass, which can help burn more calories. Focus on exercises such as squats, lunges, and dumbbell lifts. You should aim to include strength training at least twice a week.

• Core exercises. Core exercises target abdominal muscles, which helps tone and tighten the midsection.

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Here are three specific belly fat burners that are designed to be effective for women over 50: 

Planks

Planks are excellent for strengthening your core and reducing belly fat. Start in a push-up position, but rest on your forearms instead of your hands. Keep your body in a straight line from head to heels and hold this position for 30 seconds to a minute. Repeat for 3-4 sets. 

The good thing about planks is you can modify them based on your fitness levels. You can do a modified plank (with your knees on the ground), a side plank, or a knee-to-elbow plank. Choose the one that best suits your current fitness level. 

Bicycle Crunches

Bicycle crunches are another fantastic exercise for targeting belly fat. Lie on your back with your hands behind your head and your knees bent. Lift your head and shoulders off the ground, and bring one knee toward your chest while extending the other leg. Alternate sides in a pedaling method and aim for 3 sets of 15-20 reps on each side. 

Leg Raises

Leg raises are particularly effective for the lower abdominal muscles. Lie on your back with your hands by your sides. Keep your legs straight and lift them toward the ceiling, then slowly lower them back down without touching the floor. Aim for 3 sets of 10-15 reps.

Read more: How To Get Rid Of Stomach Lines: Say Goodbye To Pesky Belly Creases

How Can a Woman over 50 Get a Flat Stomach?

Exercise alone won’t help you lose belly fat. It involves a combination of diet, exercise, and lifestyle changes. Consistency is key, so make an effort to include the following tips in your daily routine. Patience and perseverance will go a long way to helping you see results. 

Here are some tips to help you lose weight through a holistic approach.

• Balanced diet. Focus on a balanced diet that includes plenty of fruits, vegetables, lean protein, and whole grains. Avoid processed foods and sugary drinks, which can contribute to weight gain (4).

• Portion control. Portion control becomes increasingly important as metabolism slows down. Eating smaller, more frequent meals can help you keep your metabolism active and prevent overeating.

• Staying hydrated. Hydration is essential for overall health and can help with weight loss. Aim for at least half your body weight (pounds) in ounces of water.

• Quality of sleep. Lack of sleep can disrupt hormones that regulate hunger, leading to weight gain (2). Aim for 7-9 hours of quality sleep each night to support your weight loss efforts.

• Stress management. Stress can trigger the release of cortisol, a hormone that promotes fat storage, particularly in the abdominal area. Practice stress-reducing activities such as yoga, meditation, or deep breathing exercises.

• Hormone balance. Hormonal imbalances can make it difficult to lose weight. Consult your healthcare provider to check your hormone levels and consider natural supplements or therapies to help balance them.

What Are the 5 Foods that Burn Belly Fat?

As previously mentioned, a balanced diet is essential for losing belly fat. But what are the best foods you can include to lose belly fat? Here are the top 5 belly fat-burning foods. 

• Avocados. They are packed with healthy fats that can help reduce inflammation and keep you full.

• Berries. They are high in fiber and antioxidants, which can help regulate blood sugar levels.

• Green tea. It contains antioxidants that may boost metabolism and help with fat-burning (X).

• Lean proteins. Foods such as chicken, tofu, and legumes can help build muscle mass. In addition, protein can help boost metabolism and increase fullness levels.

• Whole grains. Foods such as oatmeal and quinoa are high in fiber (increasing fullness levels) and may help reduce visceral fat.

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While these foods are great for promoting fat loss, remember that it all comes down to the calories you’re eating. You need to be in a caloric deficit (eating fewer calories than the body needs) to lose weight. 

How to Get a Flat Stomach in 2 Weeks

While achieving a flat stomach in two weeks is ambitious, focusing on following a meal plan and exercise regimen can yield noticeable results. Cut out processed foods, increase your protein intake, and commit to a daily workout. Combine cardio, strength training, and core exercises for the best results. 

However, you should keep in mind that the end results you achieve in 2 weeks will depend on how much belly fat you need to lose. It’s not the same for someone who needs to lose only 5 lbs to achieve a flat stomach to someone who needs to lose more than 20 lbs.

Frequently Asked Questions

• Does walking burn belly fat?

Yes, walking can help burn belly fat. While walking alone may not specifically target belly fat, it’s an excellent low-impact cardiovascular exercise that can help with overall weight loss, including in the abdominal area. Including brisk walking in your daily routine, together with a balanced diet, can contribute to reducing belly fat and improving overall health.

• Will taking estrogen reduce belly fat?

Taking estrogen may help reduce belly fat for some women, but it’s not a guaranteed solution. Hormone therapy can help balance hormone levels and may lead to a reduction in abdominal fat in postmenopausal women. However, it’s important to consult a healthcare professional before you consider hormone therapy to address abdominal fat, as it comes with potential risks and side effects.

• How can I hide my belly fat at 50?

There are several ways to style your clothing to conceal your belly fat:

• Wear high-waisted pants or skirts to provide support and create a smoother silhouette.
• Choose clothing with vertical lines or patterns to elongate your torso.
• Opt for loose-fitting tops that drape over your midsection without clinging.
• Layer your outfits with cardigans or jackets to add dimension and cover your midsection.
• Use shapewear to provide additional support and smooth out your figure.

• What is the no 1 way to lose belly fat?

The number one way to lose belly fat is through a combination of a healthy diet, regular exercise, and lifestyle changes. Focus on a balanced diet that’s rich in whole foods, including fruits, vegetables, lean proteins, and whole grains. Aim to exercise at least 150 minutes per week. Manage stress through stress management techniques, get adequate sleep, and stay hydrated. 

• What burns the most belly fat?

High-intensity interval training (HIIT) is one of the most effective ways to burn belly fat. This involves short bursts of intense exercise followed by rest periods. HIIT workouts can be customized to suit all fitness levels and are excellent for burning calories quickly.

Final Words

Losing belly fat after 50 may be challenging, but it’s definitely achievable with the right approach. By including these three exercises, focusing on a balanced diet, and making essential lifestyle changes, you can start your journey toward a healthier, fitter you. 

Taking the first step is always the hardest, but remember, you’re not alone. Seek out a community that can support you on every step of the way. Share your progress, ask questions, and seek professional help for further support and advice. 

Are you ready to take control of your health? Start including these exercises in your routine today and see the difference. Remember, consistency is key.