Why do we gain belly fat as we age?
As we get older, we lose muscle mass which slows the rate at which our bodies burn calories (i.e., metabolism). Therefore, eating the same calories while keeping the same level of activity is likely to lead to weight gain. For women, that is compounded by a shift in hormones making it harder to lose weight. As young women, our bodies produce a high level of estrogen which leads to a higher percentage of body fat than men, whose bodies produce a high level of testosterone. The estrogen causes a distribution of fat in women in areas such as the breasts, buttocks, and thighs to provide an eventual energy source for pregnancy and lactation.
As we enter perimenopause our estrogen levels drop, but unfortunately this doesn’t have the opposite effect as when our estrogen levels were high. In fact, low levels of estrogen lead to weight gain as the hormone is responsible for regulating our glucose and lipid metabolism.
What’s the key to losing belly fat after 50?
It will come as no surprise that the basic answer is diet and exercise. Read my 10 tips to getting rid of belly fat in menopause for more specific recommendations.
But are there certain exercises that are better at helping females lose belly fat after 50? I did a lot of research and found these top three.
What are the 3 best exercises to lose belly fat after 50
Exercise #1 for losing belly fat – High intensity interval training (HIIT)
High intensity interval training incorporates several intervals of training that switch between high intensity to increase your heart rate to about 80% of its maximum and low intensity to allow your heart rate to come back down. The intensity of the exercise leads to an increased rate of fat oxidation. HIIT also causes a decrease in gherlin, an appetite-regulating hormone, which leads to a decrease in appetite. It is also a much more efficient form of exercise than typical cardio. In fact, every hour of HIIT is roughly equivalent to 4 hours of conventional endurance training!
So what are some HIIT exercises you can incorporate into your routine to lose belly fat? Some very easy ones are jump roping (if you have the bladder fortitude :), dancing, jogging and other aerobic exercises – but vary the intensity from high to low at a ratio of 1:1 or 1:2. For example, run fast and intensely for 60 seconds, then slow to a leisurely jog for 60 seconds. Repeat 10-15 times.
The HIIT program I’ve followed for years and has worked well for me is Jillian Michael’s program. I like it varies the movements so you’re not just jogging or jumping for 20-30 minutes. It also incorporates strength training to build muscle mass, and there are several levels that increase in difficulty as you progress over the weeks and months. Her militant type style may not be for everyone, but if this sounds like a program that would appeal to you, I highly recommend it.
Exercise #2 for losing belly fat – Core strengthening
Strengthening your core can occur through a series of exercises such as plank, bridges, and opposite arm and leg raise (also known as balancing table pose in yoga). Pilates and yoga are also great forms of exercise for strengthening your core.
Proper plank form.
Lie on the floor face down. Then put your forearms on the ground and line-up your elbows directly underneath your shoulders. Lay your wrists on the ground in front of your elbows and, if you’d like, place your hands in a prayer position. Now place your toes on the ground and lift the front of your body off the ground so that only your forearms and toes are touching. Squeeze your glutes, tighten your abs and hold for as long as you can (30 seconds is a good starting point). Remember to keep your neck and head neutral – there’s no need to tighten the muscles there. Repeat this exercise 5 times.
Proper bridge form.
Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground while squeezing your glutes. Hold for 5-10 seconds. Do 2-3 sets of 20 per day.
Proper opposite arm and leg raise form.
Kneel on all fours with your head and spine neutral. Extend your left leg out behind you and reach your right arm out in front. Try to bring both your leg and arm parallel to the ground. Hold for 30 seconds, then repeat using your right leg and left arm. Do 10 sets.
Exercise #3 for losing belly fat – Strength training/weights
In addition to focusing on core strength, having a total body strength training regimen is arguably the best at reducing belly fat and keeping it off. While a weightlifting workout typically doesn’t burn as many calories as cardio, it is more effective at building muscle mass and muscle burns more calories in rest. In other words, it increases your overall metabolism so strength training continues to provide weight loss benefits long after the workout is done.
Summary
It almost seems inevitable that we’ll gain belly fat as we enter our 40s and 50s. We lose muscle mass and it becomes harder to lose weight than in our younger years. Following a healthy diet is most important in reducing belly fat (what’s the saying – abs are made in the kitchen first?) But there are particular exercises that we can do to help burn calories, build muscle mass, increase our metabolism and lose belly fat. My favorite exercise is HIIT that incorporates strength training. What’s yours? Comment below.
