Lower belly fat, also called a “belly fat apron,” is a common problem for aging women. Muscle mass is going to diminish as you age. If you don’t exercise to replace muscle loss, weight gain occurs all over your body, including your belly. However, you can’t spot reduce any area of your body – including your midsection. Talk with your doctor to rule out medical issues before starting a fat-loss program. If your doctor doesn’t find any medical issues, she’ll likely recommend increased cardio activity and toning sessions to shed a belly fat apron.
Plan at least 150 minutes of moderate cardio activity weekly, recommends the Centers for Disease Control and Prevention. For people over the age of 65, good activities include brisk walking, biking on level ground, gardening or joining a water aerobics class.
Lose your belly fat faster by increasing the intensity of your cardio. Even with vigorous activity, women over the age of 65 still need at least 150 minutes of activity weekly, reports the Centers for Disease Control and Prevention. Biking on hills, jogging or taking a dance class are a few vigorous activity options.
Use interval training. Another way to increase strength and burn belly fat more quickly is an interval training workout. With this workout, you alternate moderate and vigorous activity to burn more calories. Start out with a moderate activity, such as swimming at a slow pace. After a few minutes, increase your intensity to fast swimming. Continue to rotate between the two intensity levels for at least 30 minutes.
Strength train your core muscles at least twice weekly, recommends MedlinePlus. Tone your lower belly by sitting on the edge of a sturdy chair. Brace your hands on the edge of the chair. Lift your feet about 2 inches off the ground and hold the contraction for five counts. Release the contraction and repeat for a minute.
Eat fewer calories. As you age, your body needs fewer calories. Talk with your doctor about a safe calorie intake for your situation. Typically, women need at least 1,200 calories and men should get at least 1,500, reports MedlinePlus.
Select foods that help you feel fuller on fewer calories. High-fiber foods are a good choice. Your body digests fiber more slowly. As a result, you’ll feel full longer. Oatmeal, brown rice and whole-wheat pasta are a few healthy options.
If 30 minutes of cardio activity daily seems like too much, use mini-sessions. For example, take a brisk walk in the morning for 15 minutes and another walk in the evening for 15 minutes.
Talk with your doctor before starting a new fat-loss program. She will assist with evaluating your health and make recommendations that will help you achieve your goals.