If you are a senior who wants to lose belly fat, this article will show you secrets to losing belly fat after 65.
Losing belly fat is a big challenge for most people. In fact, belly fat becomes more stubborn as we grow older due to hormonal changes and muscle loss.
However, with the right diet and exercise plan, you can lose belly fat after 65. The truth is the diet and exercise rules for seniors are not very different from those of younger folks. But you may want to stay away from high impact exercises and extreme diet habits.
Flushes flab in your entire body (Do this after waking up)
Don’t try to do those crazy ab workouts on youtube. Instead, focus on forming new habits that can help you lose belly fat for good.
Below are some of the things you should do every to lose belly fat after 65.
SECRETS TO LOSING BELLY FAT AFTER 65
How to lose belly fat after 65
1. EAT MORE PROTEIN
Protein is beneficial for several reasons.
Firstly, protein is essential for muscle growth. As you may know, increasing muscle mass helps boost metabolism. And a fast metabolism will allow you to burn more calories while sitting.
Secondly, research shows that protein is the most satiating of the three macronutrients. Getting adequate protein every day will keep you full for longer and prevent overeating.
However, don’t assume that you can eat as much protein as you want and still lose belly fat. Excess calories from protein can make you gain weight. Even worse, excessive protein intake causes kidney problems and other health issues.
The recommended daily protein intake is 0.8 grams per kilogram of body weight or 0.36 grams per pound. This equals to about 60 grams per day for the average sedentary man and 50 grams for the average sedentary woman.
2. WALK MORE
Walking benefits the body in a variety of ways. It can help you to deal with stress and burn calories without putting pressure on your joints.
Our joints become stiff and achy, as we grow older. This means you may not be able to perform burpees and other challenging exercises. Luckily, walking can help you lose belly fat after 65 without hurting yourself.
Walk for at least 20 minutes every day. Eventually, you want to increase your walking duration to 45 minutes to an hour.
3. EXERCISE AT HOME
Another issue with exercise and age is that going to a gym can be quite daunting. Most people will be fitter and stronger than you. Plus, the environment can be quite harsh sometimes.
Instead, do bodyweight exercises such as squats, planks, hand walkouts, and push-ups. These exercises will increase your muscle and strengthen your bones.
Remember that ab exercises don’t burn belly fat. Focus on doing short full body workouts.
4. BUILD MUSCLE AND STRENGTH
Whilst cardio might help to burn calories, strength is a much more important factor with age. Since we start to lose muscle after 35, strength training will help you regain muscle and strength.
Focus on compound movements (movements that use more than one joint). Squats, lunges, and wall push-ups are good examples of compound exercises.
Here are non-weight bearing compound exercises that can help you lose belly fat after 65. Increase reps after each workout in order to build muscle and strength fast.
5. GO FOR A SWIM
Swimming burns calories and helps keep your joints healthy. If you can’t walk because of hip pain or any other joint problem, choose swimming instead.
Swimming is safer for your joints compared other forms of cardio such as running or cycling.