How to remove belly fat and get rid of belly fat for a woman after 50 years of age: exercises, diet, recommendations from a nutritionist and trainer, reviews

How to remove belly fat and get rid of belly fat for a woman over 50: reasons for the problem

The abdomen rightfully ranks first among all problem areas of the female body. Sometimes the belly appears in adolescence, sometimes already in adulthood. Knowing the reason why the belly appears is very important, because the way to combat fat will depend on it.

It is difficult to clearly name the reason why a fat fold appears on a slender figure, however, the main ones can be identified:

Changes in hormonal levels. These may be hormonal disorders associated with the onset of menopause, or some other hormonal disorders. In any of these cases, you will need to consult with an endocrinologist and gynecologist, and taking into account their recommendations, begin to lose weight and get rid of belly fat.

Hormonal changes

Ailments that cause the fat layer on the abdomen to increase. It is worth considering the fact that fat can accumulate not only under the skin, but also on internal organs. In this case, you will initially need to eliminate the disease and then begin to correct your figure.
Lack of diet and consumption of unhealthy foods. Today, with all the variety of food products, it can be difficult to resist and deny yourself something very tasty, but not very healthy. Fast food, fatty foods, flour products and much more negatively affect our health and figure, and this effect is aggravated by the lack of a regime.
Lack of sports and physical activity. Today, this problem is also very relevant for most people, and we are talking not only about women over 50 years old. We are used to traveling by car, minibus, riding an elevator, and we do exercises only when something hurts. A sedentary lifestyle also has a very negative impact on your figure and health. Excess and unspent calories are then stored in the form of fat deposits on the stomach and other parts of the body.
Bad habits. Alcohol and smoking have never had a beneficial effect on our body and health. The case under consideration is no exception. As you know, alcohol and cigarettes expose our body to stress, and in a state of stress the body can neither lose weight nor feel normal.

Poor nutrition
Having correctly identified the cause it will be much easier for a woman over 50 to get rid of her belly Remember, to get rid of fat deposits, you need an integrated approach, great desire and willpower, so be patient.

Triceps kickbacks

Triceps exercises will effectively get rid of fat in the armpits, tighten your back and pectoral muscles.

Place your feet together and bend your knees slightly. Bend your torso forward approximately 45 degrees. Raise your arms with dumbbells along your body and bend your elbows 90 degrees. Slowly straighten them, slightly lifting them above body level, and bend them back.

How to remove belly fat and get rid of belly fat for a woman over 50: diet, nutritionist’s recommendations

Remember, it is impossible to lose weight only by playing sports. Sports and physical activity speed up the process of losing weight, make your body toned and your skin elastic, but without proper nutrition all this will not happen. Therefore, the first thing you need to do if you want to get rid of belly fat or extra pounds is to review your diet and eating patterns.

It is best for you to have a diet prepared by a competent nutritionist, taking into account the characteristics of your body and your capabilities.

But if for some reason you cannot consult a nutritionist, use the following tips to remove belly fat and get rid of belly fat for a woman after 50 years of age:

Eliminate sweets, flour products, sugar, fatty foods, fast food, and alcohol from your diet. These products should not be eaten in any quantity.
Start eating small meals 5 times a day. You should have 3 main meals and 2 additional meals per day. Never skip breakfast, have breakfast no later than 40 minutes later. after waking up.
Before each main meal (20 minutes before), drink a glass of water, maybe with lemon. Drink at least 1.5 liters of clean water per day (tea, coffee, soups, etc. do not count).
Also in 20 min. Before meals, eat 1 tsp. wheat bran. This will help cleanse the body of toxins and solve toilet problems.
Eat without TV, music, books, etc.
Enrich your diet with vegetables and fruits. Vegetables can be eaten in any quantity (except carrots and beets, legumes) for lunch and dinner. You can stew, steam, bake vegetables, but preference should be given to raw ones. You should not eat a lot of fruits, especially sweet ones such as banana, peaches, etc.

Vegetables

Be sure to eat fermented milk and dairy products , especially cottage cheese, this will enrich your body with calcium.
For meat you can eat chicken and turkey fillet, lean veal and beef, and rabbit.
For fish, give preference to hake, pollock, and mackerel. You can cook cod and pollock caviar.
Among the cereals, you should give preference to buckwheat, wheat, and brown rice. If you really like pasta, sometimes cook yourself pasta from durum wheat.
During the day, snack on nuts and dried fruits, but do not eat too much of them.
Train yourself to eat at the same time.
The last meal should be 3 hours before bedtime. Just before going to bed, do not drink a lot of water, this can lead to swelling.

Eat right
A sample menu for the day might look like this:

Breakfast: 2 eggs, 1 slice of toasted bran bread, 30 g of cheese, unsweetened tea.
Snack: 10 g of any nuts, a glass of low-fat kefir.
Lunch: 80 g buckwheat, 80 g baked chicken fillet, vegetable salad seasoned with lemon juice and soy sauce, 1 apple.
Snack: 100 g of berries.
Dinner: 90 g baked potatoes, 80 g baked mackerel, vegetable salad, a couple of pieces. dates/dried apricots/dried figs.

Dishes

In addition to following a diet, nutritionists advise also observing a sleep and rest schedule. The body does not lose weight if it is under stress or does not rest for the required amount of time, so sleep must be of high quality and restful.

You need to sleep at least 7-8 hours. It is best to go to bed before 00.00 and get up before 08.00. Also, to achieve positive results, you need to eliminate stress, try not to get nervous over little things.
Please note that the weight may not come off as quickly as you would like. Therefore, it is important not only to weigh yourself, but also to take body measurements. Sometimes it happens that the weight stays the same, but the volume goes away.

Workout for a toned back

Pull-ups

3 sets of 12-15 reps
Body Part: Lat Equipment: Bodyweight

Pull-down of the upper block behind the head

3 sets of 12-15 reps
Body part: Lat Equipment: Block

Downward pull of the upper block

3 sets of 12-15 reps
Body part: Lat Equipment: Block

Bent-over barbell row

3 sets of 12-15 reps
Body Part: Press Equipment: Barbell

Vertical barbell pull

3 sets of 12-15 reps
Body part: Shoulders Equipment: Barbell

Hyperextension on a bench

3 sets of 15 reps
Body Part: Lower Back Equipment: Bodyweight

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What to do to lose weight on your back? Everything is the same as in weight loss workouts

Don’t forget about posture: a straight back is visually slimmer than a crooked or hunched back, so keep your back straight and strengthen the muscular corset of your back with stretching and flexibility exercises, strength training for the back muscles (for more information about the back muscles and how to work them, read how to pump up your back.

You can also choose yoga or a special training system, Pilates training from Joseph Pilates.

Make it a rule to follow the simple tips in this article, and after a while you will notice how excess fat disappears and your back becomes slimmer!

How to remove belly fat and get rid of belly fat for a woman over 50: reviews

There is no person who would say that after losing weight and getting rid of excess fat, he feels worse or bad, because excess weight is not only not aesthetically pleasing, but also not healthy. Excess weight means fatigue, lethargy, shortness of breath, inability to live a full life, in general, everything that you need to get rid of.

Reviews on how to lose belly fat after 50 years:

The general condition of the body improves almost immediately after a person begins to lead an active and healthy lifestyle. Therefore, women note that after just a few weeks of eating properly, their health improves. Problems with the gastrointestinal tract go away, discomfort in the stomach is eliminated, you feel less sleepy, and you have the strength to do something.
Thanks to regular exercise, the skin of the body becomes firmer and more elastic. It becomes easy to do household chores, and doing exercises is much easier.
Over time, changes occur in the figure. The volume and fat layer on the abdomen are reduced, sagging skin is eliminated, and cellulite partially disappears.
Women also note that additional procedures help achieve better results. For example, general and anti-cellulite massage, Charcot shower, various wraps, myostimulation, etc.

Losing weight
Of course, you shouldn’t expect stunning results after 2 weeks of exercise and proper nutrition. Everything is gradual. Remember, perseverance and work will definitely bring you the desired result.

How to eat to achieve results?

Ideally, you need to calculate your resting metabolic rate and daily calorie intake based on your current or desired body weight. To do this, you can use formulas or download a food diary app to your smartphone. To reduce the amount of fat, you need to eat 200-500 kcal below normal per day.

Here are some more tips to help you speed up your metabolism and finally remove fat from your back, sides, and armpits:

Eat as varied a diet as possible to ensure you get the full range of essential nutrients.
Limit sugar: in addition to calorie content, it causes the development of dangerous diseases.
Use proper cooking techniques. The higher the cooking temperature and the longer the cooking time, the more harmful and dangerous substances are formed in the products.
Avoid foods that contain “empty calories”: fast food, chips, sweet soda, dishes with fillers, starch, palm oil, etc.

Single dumbbell arm raise

During this exercise, the back is mainly worked. You will need a bench, chair or any other flat surface.

Place your right knee and right hand on the bench as if you are going to climb onto it on all fours. The other leg remains straightened on the floor slightly at an angle. The back should be parallel to the floor.

Take a dumbbell in your left hand, raise your arm parallel to your body and bend it 90 degrees. Now lift the dumbbell to your ribs without straightening your arm. You should feel your back tense, not your triceps or thighs.

Make sure your shoulders and back are straight.

French press

This exercise will help strengthen your triceps and shape the back of your arm. You will need one dumbbell. Stand straight, feet shoulder-width apart. Grasp the dumbbell with both hands at the base. You need to hold it with your thumbs. Straighten your arms above your head. As you inhale, bend your elbows, bringing the dumbbell behind your head. As you exhale, straighten your arms completely. Perform the lifts slowly and make sure that it is the triceps that are tensed.

Read on topic: 6 foods that help burn calories

When to see a doctor

This is typical for a woman who experiences bloating during hormonal fluctuations associated with her menstrual cycle and menopause. In most cases, bloating that clears up on its own is not a cause for concern.

However, in cases where the bloating is prolonged and painful, a woman should talk to her doctor. Painful bloating that lasts for several weeks may indicate other medical conditions that should be diagnosed by a medical professional.