As you get older, you will likely notice a difference in your weight. Even if you follow the same diet, excess weight around the middle is likely. As you age, hormonal changes and loss of muscle causes weight gain. Exercise helps you get rid of belly fat after the age of 50. According to a 2009 study published in the "American Journal of Clinical Nutrition," moderate forms of aerobic exercise preserve lean muscle mass and reduce abdominal fat.
Aerobic Exercise
Moderate forms of aerobic exercise should be done most days of the week to get rid of fat that has gathered around your middle. Aim for 60 minutes of exercises such as brisk walking, jogging, swimming, tennis and cycling. Workouts can be broken down into smaller sessions.
Strength Training
When you spend two or three days a week strength training, you help reduce belly fat. You lose about 1 lb. of muscle each year after the age of 30, according to AARP. Strength training prevents muscle loss and reduces the amount of fat you gain around your midsection. Perform three sets of eight to 10 reps for each exercise and use resistance-exercise machines to work the core, upper body and lower body.
Core Exercises
Exercise the abdominal muscles by doing core-training exercise. Ab exercises don't eliminate belly fat alone, but can help older adults build muscle tone to diminish the appearance of fat. Examples of types of exercise to do include abdominal crunches, pelvic lifts, pelvic tilt and bicycles. Begin with a single set of 10 to 12 reps and increase sets as you get comfortable with the exercises.
Considerations
Exercise alone does not stop the middle-age spread of fat around the belly. According to MayoClinic.com, when you are in your 50s, you need approximately 200 fewer calories per day than when you are in your 30s and 40s. Instead of skipping meals to keep belly fat at bay, reduce potion sizes and eat low-calorie food items such as lean meats, legumes, fat-free dairy products, vegetables, whole grain breads, whole grain cereals and fruits.
References
- AARP; How to Lose Your Spare Tire; Holly St. Lifer; July 2007
- AARP: Belly-Buster Workout Plan
- "American Journal of Clinical Nutrition"; Effect of Exercise Intensity on Abdominal Fat Loss during Calorie Restriction in Overweight and Obese Postmenopausal Women: A Randomized, Controlled Trial; Barbara J. Nicklas, et al.; February 2009
- MayoClinic.com: Menopause Weight Gain
- American Council on Exercise: How Can I Get Rid of Belly Fat?
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