{"id":46748,"date":"2022-10-11T00:04:16","date_gmt":"2022-10-11T00:04:16","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46748"},"modified":"2025-08-29T20:45:02","modified_gmt":"2025-08-29T20:45:02","slug":"lose-belly-fat-after-50","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/","title":{"rendered":"3 Best Exercises To Lose Belly Fat After 50"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/#How_do_you_get_rid_of_belly_fat_after_50\" >How do you get rid of belly fat after 50?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/#What_is_the_best_type_of_exercise_to_lose_belly_fat_in_your_50s\" >What is the best type of exercise to lose belly fat in your 50s?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/#High-Intensity_Interval_Training_HIIT\" >High-Intensity Interval Training (HIIT)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/#Strength_Training\" >Strength Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/#Aerobic_Exercise\" >Aerobic Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/#Why_Is_It_So_Hard_to_Lose_Belly_Fat_After_50\" >Why Is It So Hard to Lose Belly Fat After 50?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/#1_Slower_Metabolism\" >1. Slower Metabolism\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/#2_Hormonal_Changes\" >2. Hormonal Changes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/#3_Less_Muscle_Mass\" >3. Less Muscle Mass<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/#4_Poor_Sleep\" >4. Poor Sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/#5_Stress\" >5. Stress<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/#What_Can_You_Do_to_Lose_Belly_Fat_After_50\" >What Can You Do to Lose Belly Fat After 50?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/#1_Exercise_Regularly\" >1. Exercise Regularly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/#2_Make_Healthy_Dietary_Changes\" >2. Make Healthy Dietary Changes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/#3_Make_Healthy_Lifestyle_Changes\" >3. Make Healthy Lifestyle Changes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/#4_Consider_Intermittent_Fasting\" >4. Consider Intermittent Fasting<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/#5_Try_a_Weight_Loss_Supplement\" >5. Try a Weight Loss Supplement<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/#Does_walking_reduce_belly_fat\" >Does walking reduce belly fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/#How_do_I_get_rid_of_my_hanging_belly\" >How do I get rid of my hanging belly?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/#What_are_the_5_foods_that_burn_belly_fat\" >What are the 5 foods that burn belly fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/#Why_is_belly_fat_not_reduced_after_exercise\" >Why is belly fat not reduced after exercise?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">As we age, maintaining a slim figure becomes more difficult. We start to pack on the pounds in places we never did before, and one of those places is often the belly.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lose_Belly_Fat_After_50\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Pilatesseniorwomen1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s not a coincidence that so many people struggle with their weight as they age. This is because as we grow older, our metabolism starts to slow down and we lose muscle mass. This makes<a href=\"https:\/\/betterme.world\/articles\/is-it-harder-for-women-to-lose-weight\/\"> it harder to lose weight<\/a> and keep it off.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, there are some things you can do to fight back, one of which is exercise. Exercise is a great way to boost your metabolism and build muscle. Therefore, it&#8217;s particularly important as you get older.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we&#8217;ll share three of the best exercises for losing belly fat after 50. These exercises are also designed to help you burn more fat, build muscle, and improve your overall health.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_do_you_get_rid_of_belly_fat_after_50\"><\/span><b>How do you get rid of belly fat after 50?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Getting rid of belly fat after the age of 50 requires adopting a holistic approach. This involves a combination of regular exercise, a balanced diet, and making any necessary lifestyle changes needed to succeed in this goal.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5-Day_Workout_Split_For_Women\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/overlay-banner.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Some of the key points to consider when working toward losing belly fat after 50 include:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Incorporating regular cardiovascular exercises: <\/b><span style=\"font-weight: 400;\">This includes brisk walking, swimming, or cycling, which is crucial for burning calories and boosting metabolism.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Incorporating strength training routine:<\/b><span style=\"font-weight: 400;\"> A strength training routine that includes all major muscle groups at least twice per week that also focuses on the core muscles to help tone and build muscle mass. This will contribute to a more efficient fat-burning process and an increased metabolism over time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>A better diet: <\/b><span style=\"font-weight: 400;\">Diet plays a crucial role in shedding excess belly fat. Opting for a nutrient-dense, well-balanced diet that includes lean proteins, whole grains, fruits, and vegetables is essential. At the same time, limiting the intake of refined sugars, processed foods, and saturated fats is needed to control calorie consumption.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Drinking enough water:<\/b><span style=\"font-weight: 400;\"> Hydration is often overlooked in this aspect, but it is vital for weight loss. Drinking an adequate amount of water helps with digestion, controls appetite, and supports the body&#8217;s <a href=\"https:\/\/betterme.world\/articles\/natural-detox\/\">natural detoxification<\/a> processes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Getting enough rest:<\/b><span style=\"font-weight: 400;\"> Sleep is another important factor in the management of belly fat. Quality sleep regulates hormones that control hunger and stress, thereby preventing overeating and the accumulation of visceral fat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stress management:\u00a0 <\/b><span style=\"font-weight: 400;\">Techniques such as meditation or yoga can also help reduce cortisol levels, a hormone that is associated with belly fat storage.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Therefore, a combination of regular exercise, a healthy diet, proper hydration, sufficient sleep, and stress management are the key components to effectively combating belly fat and reducing your waistline after the age of 50.\u00a0<\/span><\/p>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=lose_belly_fat_after_50\">experience the fun side of fitness <\/a> and dieting with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lose_Belly_Fat_After_50\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_the_best_type_of_exercise_to_lose_belly_fat_in_your_50s\"><\/span><b>What is the best type of exercise to lose belly fat in your 50s?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Losing belly fat after the age of 50 requires a strategic and varied exercise routine that targets both cardiovascular health and muscle strength. The three most common <a href=\"https:\/\/betterme.world\/articles\/types-of-exercise\/\">types of exercise<\/a> that successfully target belly fat are:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High-intensity interval training (HIIT)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strength training<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aerobic exercise\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These exercise styles will help you burn calories, enhance metabolism, and promote overall well-being.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s take a closer look at these three exercise clusters.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>High-Intensity Interval Training (HIIT)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">HIIT involves short bursts of intense activity followed by brief periods of rest or lower-intensity exercise. This approach is efficient for burning calories during exercise and contributes to an increased calorie burn for up to 24 hours post-exercise. It also improves cardiovascular health. HIIT exercises include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sprinting or cycling in intervals<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jumping jacks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burpees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High knees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mountain climbers<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lose_Belly_Fat_After_50\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/senior-sit-up.png\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Strength Training<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Strength training is essential for building lean muscle mass, which contributes to a more efficient metabolism. It also helps tone and tighten the abdominal muscles. Exercises for strength training include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Planks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deadlifts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rows<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push-ups<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Aerobic Exercise<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Aerobic exercises focus on sustained, rhythmic activities that elevate the heart rate and promote fat burning. These exercises are excellent for overall cardiovascular health. Types of aerobic exercise include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brisk walking<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jogging or running<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cycling<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swimming<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dancing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rowing<\/span><\/li>\n<\/ul>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/japanese-towel-exercise\/\"><i>Is The Japanese Towel Exercise an Effective Way to Burn Belly Fat?<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"High-Intensity_Interval_Training_HIIT\"><\/span><b>High-Intensity Interval Training (HIIT)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">HIIT is a type of exercise that alternates between short bursts of high-intensity activity and longer periods of low-intensity activity. This type of workout has been proven to be effective for fat loss, especially in older adults.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lose_Belly_Fat_After_50\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/senior-woman.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">HIIT is particularly helpful when you&#8217;re trying to lose belly fat. This is because it helps you burn more calories in a shorter amount of time, in addition to building muscle (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6763680\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Muscle is more metabolically active than fat, so it helps you burn more calories even when you&#8217;re at rest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Structuring an HIIT workout is simple. You can do it with any type of cardio exercise, such as walking, running, biking, or rowing. Just make sure to alternate between periods of high intensity and low intensity. For example, you could walk for 2 minutes at a moderate pace, then jog for a minute at a faster pace.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Due to the intense nature of HIIT, it&#8217;s important to start slowly and increase the intensity gradually. If you&#8217;re new to HIIT, you should start with workouts that are 20 minutes or less. Also, make sure you give yourself plenty of rest between HIIT sessions.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Strength_Training\"><\/span><b>Strength Training<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Strength training is another great type of exercise for people who are trying to lose belly fat as it helps build muscle. As previously mentioned, muscle is more metabolically active than fat (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28871849\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In one study, people who did strength training 3 times a week for 12 weeks lost more visceral fat (the harmful belly fat) than those who didn&#8217;t do strength training.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A key part of effective strength training is using the correct exercises. Exercises that work your whole body are most effective for fat loss. Such exercises include squats, deadlifts, push-ups, presses, rows, and pull-ups.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important to note that you can&#8217;t spot-reduce fat from your belly with strength training. However, as you build muscle throughout your body, you&#8217;ll also tone your belly. Some specific exercises that target the abdominal muscles and help tone the belly include burpees, crunches, planks, and side bends.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To get started with strength training, we recommend working with a personal trainer or coach. They can help you <a href=\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/\">create a workout plan<\/a> that&#8217;s tailored to your specific goals.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Aerobic_Exercise\"><\/span><b>Aerobic Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Aerobic exercise is any type of activity that gets your heart rate up and makes you breathe harder. Walking, jogging, biking, swimming, and dancing are all excellent examples of aerobic exercise.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lose_Belly_Fat_After_50\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Collage-Walking-2-2.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">In addition, aerobic exercise is important for your overall health (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2062750\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">) and it&#8217;s also helpful when you&#8217;re trying to lose belly fat. This is because aerobic exercise helps you burn calories and reduce visceral fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aerobic exercises are generally low impact in comparison to other types of exercise, which makes them a good choice for those who are trying to lose belly fat after 50.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Centers for Disease Control and Prevention (CDC) recommends that adults get at least 150 minutes of moderate-intensity aerobic exercise every week. This translates to 30 minutes of aerobic exercise 5 days a week (<\/span><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/adults\/index.htm\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Incorporating activities such as walking and stair climbing into your daily routine is a great way to get aerobic exercise. This is particularly important if you don&#8217;t have time for a structured workout.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=lose_belly_fat_after_50\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Is_It_So_Hard_to_Lose_Belly_Fat_After_50\"><\/span><b>Why Is It So Hard to Lose Belly Fat After 50?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Losing belly fat after 50 is more difficult than it is at other ages for several reasons, including:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Slower_Metabolism\"><\/span><b>1. Slower Metabolism\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">After the age of 50, both men and women experience a natural slowdown in metabolism. This makes it more difficult to lose weight and keep it off as fewer calories are burned throughout the day (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2880224\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Hormonal_Changes\"><\/span><b>2. Hormonal Changes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As women enter perimenopause and menopause, hormonal changes can also make it more difficult for them to lose weight, particularly around the belly (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3964739\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lose_Belly_Fat_After_50\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/olga-wall-pilates-19.png\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Less_Muscle_Mass\"><\/span><b>3. Less Muscle Mass<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">With age, we tend to lose muscle mass, particularly if we are sedentary, which can further slow down metabolism and make it harder to lose weight and keep it off (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2880224\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Poor_Sleep\"><\/span><b>4. Poor Sleep<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Poor sleep is associated with an increased risk of weight gain and obesity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3632337\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">), and it can be particularly hard to get quality sleep as we age. Some research has found that poor sleep can lead to changes in hormones, making it more difficult to lose belly fat.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Stress\"><\/span><b>5. Stress<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Both work-related and home-related stress can contribute to weight gain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3428710\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">) and managing stress as we age can be particularly hard.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Can_You_Do_to_Lose_Belly_Fat_After_50\"><\/span><b>What Can You Do to Lose Belly Fat After 50?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Fortunately, there are some things you can do to lose belly fat after 50:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Exercise_Regularly\"><\/span><b>1. Exercise Regularly<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercise is one of the best ways to lose weight and keep it off, and it\u2019s particularly important as we age. The 3 types of exercise for belly fat loss mentioned earlier are all great choices.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many people ask, &#8220;<a href=\"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/\">what is the best exercise to lose belly fat after 50?<\/a>&#8221; The truth is, there&#8217;s no one exercise that&#8217;s best for getting rid of belly fat. A combination of aerobic exercise and strength training is actually the most effective way.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should choose exercises you enjoy and can fit into your schedule, and try to make working out a part of your daily routine.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lose_Belly_Fat_After_50\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/interface-banner-3.png\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Make_Healthy_Dietary_Changes\"><\/span><b>2. Make Healthy Dietary Changes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Making healthy dietary changes is also important for weight loss, particularly as we age.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eat more fiber:<\/b><span style=\"font-weight: 400;\"> Research has shown that people who eat whole grains lose more belly fat than those who eat refined grains (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2954448\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). This is because fiber helps keep you feeling full, making you less likely to overeat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Limit sugar and <a href=\"https:\/\/betterme.world\/articles\/refined-carbs\/\">refined carbs<\/a>: <\/b><span style=\"font-weight: 400;\">These foods can quickly lead to weight gain and they&#8217;re also associated with an increased risk of abdominal obesity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6139832\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eat more protein<\/b><span style=\"font-weight: 400;\">: Protein helps you feel fuller longer. It also helps preserve muscle mass as you age. This is important as muscle mass helps boost metabolism (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eat more anti-inflammatory foods:<\/b><span style=\"font-weight: 400;\"> Certain foods can help reduce inflammation in the body, which has been linked to weight gain. These include omega-3 fatty acids, olive oil, green tea, and turmeric (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26400429\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Limit alcohol:<\/b><span style=\"font-weight: 400;\"> While a glass of wine or beer here and there probably won&#8217;t have a major impact on your weight, drinking too much alcohol can quickly lead to weight gain. It&#8217;s also associated with an increased risk of abdominal obesity(<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4338356\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"3_Make_Healthy_Lifestyle_Changes\"><\/span><b>3. Make Healthy Lifestyle Changes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In addition to exercise and diet, there are other lifestyle changes you can make to lose weight and keep it off, including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Quit smoking:<\/b><span style=\"font-weight: 400;\"> Smoking is not only bad for your health, it&#8217;s also associated with an increased risk of weight gain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4401671\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reduce stress: <\/b><span style=\"font-weight: 400;\">As previously mentioned, stress can contribute to weight gain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3428710\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Therefore, it&#8217;s important to find ways to manage the stress in your life. This could include yoga, meditation, or simply taking some time for yourself each day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Get enough sleep:<\/b><span style=\"font-weight: 400;\"> As we age, we often need less sleep than we did when we were younger. However, it&#8217;s still important to get enough quality sleep every night. You should aim for at least 7 to 8 hours per night.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Making lifestyle changes can be tough, but it\u2019s worth it if you&#8217;re looking to lose weight and keep it off.<\/span><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=lose_belly_fat_after_50\">\u00a0<\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Consider_Intermittent_Fasting\"><\/span><b>4. Consider Intermittent Fasting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Intermittent fasting is a popular weight loss method and it can be helpful for those over 50 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7021351\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lose_Belly_Fat_After_50\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-7-1.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">With intermittent fasting, you cycle between periods of eating and fasting. There are many different ways of doing this, but the most common method is to fast for 16 hours and eat for 8 hours (16:8). This could mean skipping breakfast and only eating lunch and dinner, or fasting overnight and eating during the day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Intermittent fasting can help boost weight loss by reducing your overall caloric intake and reducing your appetite. It&#8217;s also been shown to have other health benefits, including reducing inflammation and improving brain health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7021351\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re interested in trying intermittent fasting, you should consult your doctor to make sure it&#8217;s safe for you.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Try_a_Weight_Loss_Supplement\"><\/span><b>5. Try a Weight Loss Supplement<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re struggling to lose weight, you may want to try a weight loss supplement. There are many different supplements on the market, but not all of them are effective.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some popular weight loss supplements include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Green tea extract:<\/b><span style=\"font-weight: 400;\"> Green tea contains caffeine and antioxidants, which can help boost metabolism and promote fat loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4025876\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Conjugated linoleic acid (CLA):<\/b><span style=\"font-weight: 400;\"> CLA is a type of fatty acid that has been shown to help with weight loss (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16924272\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Garcinia cambogia:<\/b><span style=\"font-weight: 400;\"> Garcinia Cambogia is a fruit that contains hydroxycitric acid, which has been shown to help with weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4053034\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When you purchase a weight loss supplement, make sure you read the label carefully to find out whether it&#8217;s safe for you and that it contains ingredients that are proven to help with weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should bear in mind that even the most concentrated and \u201cpure\u201d forms of these supplements may not be effective if you don&#8217;t make other lifestyle changes too. Therefore, make sure you combine them with a healthy diet and exercise program.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/weight-loss-smoothies\/\"><i>24 Weight Loss Smoothies, 2 Diet Plans, and 5 Belly Fat Smoothie Secrets<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lose_Belly_Fat_After_50\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/overlay-banner-5-1.png\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=lose_belly_fat_after_50\">\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Does_walking_reduce_belly_fat\"><\/span><strong>Does walking reduce belly fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">In simple terms, yes, walking helps with fat reduction. However, if you\u2019re wondering how to lose weight after 50, incorporating it with other activities will only increase the effectiveness of walking:\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">&#8211; Walking can contribute to overall fat loss, including belly fat, by creating a calorie deficit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">&#8211; It engages abdominal muscles, which promotes core strength and toning.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">&#8211; Regular walking supports cardiovascular health, aiding with weight management.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_do_I_get_rid_of_my_hanging_belly\"><\/span><strong>How do I get rid of my hanging belly?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Some of the best ways to get rid of a hanging belly include:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Targeted exercises: These include cardiovascular exercise, full body strength training, and targeted abdominal exercises such as planks, leg raises, and crunches that help strengthen and tighten the muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Healthy diet: Adopting a balanced diet with lean proteins, whole grains, and vegetables also helps control overall body fat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hydration: It\u2019s also recommended to keep yourself hydrated as proper hydration supports skin elasticity, which helps reduce the appearance of sagging.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Intermittent fasting for women over 50: Another effective strategy is to adopt intermittent fasting where you alternate between periods of fasting and eating. This promotes cycles of energy utilization and provides various health benefits.<\/span><\/li>\n<\/ul>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_are_the_5_foods_that_burn_belly_fat\"><\/span><strong>What are the 5 foods that burn belly fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There are no foods that specifically burn belly fat, but here are common foods that are consumed by lean individuals:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avocados: They are rich in monounsaturated fats and fiber.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Berries: They are packed with antioxidants and fiber, which helps with weight management by keeping you feeling fuller for longer.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatty fish: Omega-3 fatty acids promote fat metabolism.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Green tea: This drink contains catechins that boost metabolism and fat burning.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yogurt: The probiotics in yogurt support gut health, which influences the appearance of belly fat and bloating.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">If you\u2019re wondering how you can speed up your metabolism after 50, including these foods in a balanced diet can contribute to the reduction of belly fat when combined with a caloric deficit.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_is_belly_fat_not_reduced_after_exercise\"><\/span><strong>Why is belly fat not reduced after exercise?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">If you\u2019ve been wondering why you can\u2019t get rid of belly fat despite exercising, the following could be the problem:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Caloric surplus: You must also ensure that there is a deficit when it comes to nutrition. Consuming more calories than you burn can hinder fat loss.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inconsistent exercise: Are you smashing those workouts regularly? Regularity is essential as sporadic workouts may not yield the desired results.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lack of variety: Another strategy to utilize is bringing variety to your workout routine. Mix cardio, strength training, and flexibility exercises for more comprehensive fat-burning.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stress and sleep: Are you stressed? Are you getting enough sleep? High stress levels and inadequate sleep can elevate cortisol, promoting belly fat retention.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Addressing your diet and exercise consistency and variety, and managing stress and sleep can enhance the effectiveness of an exercise routine for reducing belly fat.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lose_Belly_Fat_After_50\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Pilatesseniorwomen2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re over 50 and looking to lose belly fat, exercise and healthy diet changes are key. You should try doing HIIT, strength training, and aerobic exercises, which are all great exercises for losing belly fat after 50.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, there&#8217;s no one exercise or food that will magically target your belly fat. By making lifestyle changes and incorporating the exercises for belly fat loss mentioned earlier, you&#8217;ll be well on your way to a slimmer waistline.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>As we age, maintaining a slim figure becomes more difficult. We start to pack on the pounds in places we never did before, and one of those places is often the belly.\u00a0 It&#8217;s not a coincidence that so many people struggle with their weight as they age. This is because as we grow older, our [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":79483,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[45],"class_list":["post-46748","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3 Best Exercises To Lose Belly Fat After 50 - BetterMe<\/title>\n<meta name=\"description\" content=\"Check out our list of the \u2605 3 BEST EXERCISES TO LOSE BELLY FAT AFTER 50. \u27a4 Plus, learn about other lifestyle changes that can help with weight loss. Don&#039;t hesitate, change your life today!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 Best Exercises To Lose Belly Fat After 50\" \/>\n<meta property=\"og:description\" content=\"Check out our list of the \u2605 3 BEST EXERCISES TO LOSE BELLY FAT AFTER 50. \u27a4 Plus, learn about other lifestyle changes that can help with weight loss. Don&#039;t hesitate, change your life today!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-29T20:45:02+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/3-Best-Exercises-To-Lose-Belly-Fat-After-50-1-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/4f45d45b585b422491b674f36ead5013\"},\"headline\":\"3 Best Exercises To Lose Belly Fat After 50\",\"dateModified\":\"2025-08-29T20:45:02+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/\"},\"wordCount\":2437,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/3-Best-Exercises-To-Lose-Belly-Fat-After-50-1.png\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">As we age, maintaining a slim figure becomes more difficult. We start to pack on the pounds in places we never did before, and one of those places is often the belly.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">It's not a coincidence that so many people struggle with their weight as they age. This is because as we grow older, our metabolism starts to slow down and we lose muscle mass. This makes<a href=\\\"https:\/\/betterme.world\/articles\/is-it-harder-for-women-to-lose-weight\/\\\"> it harder to lose weight<\/a> and keep it off.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, there are some things you can do to fight back, one of which is exercise. Exercise is a great way to boost your metabolism and build muscle. Therefore, it's particularly important as you get older.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this article, we'll share three of the best exercises for losing belly fat after 50. These exercises are also designed to help you burn more fat, build muscle, and improve your overall health.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How do you get rid of belly fat after 50?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Getting rid of belly fat after the age of 50 requires adopting a holistic approach. This involves a combination of regular exercise, a balanced diet, and making any necessary lifestyle changes needed to succeed in this goal.\u00a0<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5-Day_Workout_Split_For_Women\\\"><img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/overlay-banner.png\\\" \/><\/a>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Some of the key points to consider when working toward losing belly fat after 50 include:\u00a0<\/span>\\r\\n<ol>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Incorporating regular cardiovascular exercises: <\/b><span style=\\\"font-weight: 400;\\\">Th ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/\",\"url\":\"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/\",\"name\":\"3 Best Exercises To Lose Belly Fat After 50 - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/3-Best-Exercises-To-Lose-Belly-Fat-After-50-1.png\",\"dateModified\":\"2025-08-29T20:45:02+00:00\",\"description\":\"Check out our list of the \u2605 3 BEST EXERCISES TO LOSE BELLY FAT AFTER 50. \u27a4 Plus, learn about other lifestyle changes that can help with weight loss. 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Don't hesitate, change your life today!","og_url":"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-08-29T20:45:02+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/3-Best-Exercises-To-Lose-Belly-Fat-After-50-1-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/4f45d45b585b422491b674f36ead5013"},"headline":"3 Best Exercises To Lose Belly Fat After 50","dateModified":"2025-08-29T20:45:02+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/"},"wordCount":2437,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/3-Best-Exercises-To-Lose-Belly-Fat-After-50-1.png","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">As we age, maintaining a slim figure becomes more difficult. We start to pack on the pounds in places we never did before, and one of those places is often the belly.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">It's not a coincidence that so many people struggle with their weight as they age. This is because as we grow older, our metabolism starts to slow down and we lose muscle mass. This makes<a href=\"https:\/\/betterme.world\/articles\/is-it-harder-for-women-to-lose-weight\/\"> it harder to lose weight<\/a> and keep it off.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">However, there are some things you can do to fight back, one of which is exercise. Exercise is a great way to boost your metabolism and build muscle. Therefore, it's particularly important as you get older.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this article, we'll share three of the best exercises for losing belly fat after 50. These exercises are also designed to help you burn more fat, build muscle, and improve your overall health.<\/span>\r\n<h2 style=\"text-align: center;\"><b>How do you get rid of belly fat after 50?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Getting rid of belly fat after the age of 50 requires adopting a holistic approach. This involves a combination of regular exercise, a balanced diet, and making any necessary lifestyle changes needed to succeed in this goal.\u00a0<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5-Day_Workout_Split_For_Women\"><img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/overlay-banner.png\" \/><\/a>\r\n\r\n<span style=\"font-weight: 400;\">Some of the key points to consider when working toward losing belly fat after 50 include:\u00a0<\/span>\r\n<ol>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Incorporating regular cardiovascular exercises: <\/b><span style=\"font-weight: 400;\">Th ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/","url":"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/","name":"3 Best Exercises To Lose Belly Fat After 50 - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/lose-belly-fat-after-50\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/3-Best-Exercises-To-Lose-Belly-Fat-After-50-1.png","dateModified":"2025-08-29T20:45:02+00:00","description":"Check out our list of the \u2605 3 BEST EXERCISES TO LOSE BELLY FAT AFTER 50. \u27a4 Plus, learn about other lifestyle changes that can help with weight loss. 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