Maintaining a healthy weight is of great importance for all women and we all want to be fit. But after a certain age it can become a real challenge and many women struggle with a big stomach as they get older. How does it work to lose belly fat as a woman over 50? What are the most effective abdominal exercises?
You haven't changed your diet, you generally feel good, but those nasty fat deposits are still noticeable - does that sound familiar to you? Losing belly fat is not an easy task and becomes particularly difficult for women over 50. To help you lose weight and lose belly fat during menopause, you should definitely remember the following tips and abdominal exercises.
Why do you get a big belly during menopause?
How do I get rid of my stomach during menopause? More and more women are asking themselves this question. As a rule, women over the age of 45 gain between 5 and 8 kilos, often especially on their stomachs. During this time, the hormonal balance changes enormously and of course all of this has its consequences. That's why belly fat in women over 50 is still called the hormonal belly. The main reason for this is that the female hormone estrogen decreases during menopause while the male hormone testosterone increases.
And since estrogen is also responsible for metabolism, this hormonal imbalance leads to aWeight gain in the abdomen. The body also becomes more sensitive to bad carbohydrates and sugar as we age, which can lead to fluctuations in insulin and sugar levels. Belly fat not only looks unsightly, it also has a negative impact on our overall health. If you don't do anything about it, insulin resistance, a higher risk of diabetes, increased blood sugar levels and cardiovascular diseases often occur.
Lose belly fat as a woman over 50: With these tips it works
You already know why you gain weight in your stomach during menopause. As long as youfollow the right tipsand have a positive attitude, you can lose weight even as you get older. Here are our tips that will help you lose belly fat as a woman over 50 without any problems.
Keep an eye on your waist circumference
To lose belly fat during menopause, waist circumference is actually more important than BMI (body mass index) and weight. If you want to have a flat stomach even at 50, you should make sure that your stomach circumference is less than 80 centimeters. For men this should be under 94 centimeters. If the number is higher, the risk of illness also increases. Here are short instructions on how to measure your waist circumference:
- In the morning before breakfast, stand in front of the mirror with your upper body bare.
- Place the tape measure around the waist between the top of the hip bone (iliac crest) and the lowest rib (costal arch).
- Make sure that the measuring tape is approximately at the height of your belly button and that it runs as tightly as possible around your body.
- Relax your stomach and breathe out and read the measurement.
Calculate your calorie needs during menopause
As already mentioned, metabolism slows down as we age. This also reduces the calorie requirement accordingly. While younger women burn around 2,000 calories a day even without exercise, the number drops significantly for women during menopause. In order to lose belly fat as a woman over 50, you should calculate your calorie needs. To lose about 1 pound per week, you should aim for a calorie deficit of about 250 calories. Please note, however, that you should not go on radical diets as you get older. A calorie intake that is too low also slows down the metabolism and the yo-yo effect is inevitable after a few weeks.
The basal metabolic rate is not the same for all women and is influenced by factors such as body size, health status, activity and weight. Not sure how many calories you should consume to get rid of belly fat during menopause? You can easily calculate your basal metabolic rate using this formula:
- (10 * body weight in kg) + (6.25 * height in cm) – (5 * age in years) – 161
Example for a 55-year-old woman with 165 centimeters who weighs 60 kilograms:
(10 * 60) + (6.25 * 165) – (5 * 55) – 161 = 1,195 calories per day
More exercise and strength training during menopause
Basically - whothe stomach during menopauseIf you want to get rid of it, you can't ignore sport and regular exercise. It doesn't always have to be sweaty workouts, because even small changes in lifestyle can bring positive results. Leave the car parked more often and walk more. If possible, take the stairs and take long walks in the fresh air.
Strength training during menopause is also essential for maintaining a healthy weight and building muscle. Sport also helps prevent typical menopausal symptoms. Women who are physically active are less likely to suffer from mood swings, sleep disorders and hot flashes during menopause. Strength training two to three times a week is considered optimal. If you have never exercised before, contact a professional fitness trainer to help you in the first few months.
Eat more proteins and healthy fats
Sport and exercise are important, but a balanced and healthy diet is the be-all and end-all for anyone who wants to lose weight and lose belly fat during menopause. Check your eating habits? Do you love having a little snack every now and then? Or maybe you can't resist a greasy pizza? Of course, no one is perfect and there is nothing wrong with treating yourself sometimes. Above all, focus on foods rich in protein and fiber and eat plenty of fresh fruit and vegetables. It would also be helpful if you consume a maximum of 40-60 net carbohydrates daily.
Abdominal training over 50: Effective abdominal exercises for older women
How do I get rid of my stomach during menopause? With a light abdominal workout after 50, of course! Although you can't lose weight in just one part of your body, targeted abdominal exercises can help strengthen your abdominal muscles.
The Plank
The plank is probably one of the simplest and most effective full-body exercises that challenges the abdominal muscles.
- Lie on your stomach on a fitness mat and place your elbows below your shoulders
- Your forearms should be perpendicular to your body.
- Gently push yourself off the floor and extend your hips upwards. To avoid injury, make sure your neck, back and buttocks form a straight line.
Leg raise exercise
The leg raise is another great exercise that targets the lower part of the rectus abdominis muscle and strengthens the back.
- Lie on your back and keep your legs extended about 4 inches off the floor.
- Then slowly lift your legs up until they form a 45 degree angle with the floor. When performing it, it is important that the lower back is always in contact with the ground.
- Hold the position for a few seconds and slowly lower your legs again without touching the floor.
Scissor Kicks
If you don't feel like doing classic crunches and sit-ups, then you'll love the Scissor Kicks exercise. This trains the lower abdominal muscles, buttocks and legs.
- Lie on an exercise mat and place your arms outstretched parallel to your body with your palms facing the floor.
- Lift your legs off the floor and lift them slightly at the knees.
- Tense your stomach and then move your left leg down and your right leg up.
- Do the exercise dynamically and make sure that your legs remain stretched out the entire time.
Bicycle Crunches
Bicycle crunches are a must for all women over 50 who want to lose belly fat.
- Lie on an exercise mat and bring your legs in the air until they form a 90-degree angle to the floor.
- Then bring the right and left shoulder areas up alternately at an angle and touch the opposite knee. At the same time, stretch the other side of your leg away.
