Weight Training
Weight or resistance training is the best way to lose belly fat after 65. As mentioned earlier, burning belly fat can be challenging in this age group due to muscle loss. By doing resistance training exercises, you develop more muscle mass that helps your body burn more calories even at rest (1).
Your metabolism runs 24/7 turning the food and drink you eat into energy for your body to function. Even when you're sleeping, it's providing your body with the energy needed to circulate blood, breathe and repair cells. Your metabolism can slow down with age, which means you burn fewer calories and store more fat.
Many women notice an increase in belly fat as they get older even if they don't gain weight. This is likely due to a lower level of estrogen because estrogen seems to have an effect on where fat is located in the body. Genes can contribute to an individual's chances of being overweight or obese too.
To lose stomach overhang you have to burn fat cells in both the fat you can see directly under the skin and also the more dangerous fat that you can't see that surrounds your organs. Cardio such as swimming, aerobics, running or dancing will burn this excess fat store.
Eating a variety of whole foods (fortified grains, quality protein, fruits and vegetables) each day will help you meet your vitamin and mineral needs. Men and women should both strive for 600 international units of vitamin D from fish, egg yolks, fortified foods and supplements every day.
Why do women over 50 have a slower metabolism? As we age, we lose lean muscle mass, which slows our metabolism. We also tend to decrease our activity and burn fewer calories, which leads to weight gain.
The problem is, as you get older, losing weight can be more difficult. That's because seniors don't typically burn as many calories as younger people, and burning more calories than you consume is the primary driver for weight loss.
Diet, Nutrition, and Exercise
Diet can be a very effective way for seniors to lose belly fat. You might not ever get to have six-pack abs, but you can significantly reduce your weight and improve your health with a good diet and nutrition plan.
But studies have shown that cholesterol for people 65 and older is less affected by their diet than someone in their 30s and younger, so they can have up to two whole eggs per day if they have normal cholesterol levels. “For seniors, it might even be a greater source of protein,” says Campbell.
After the age of 65, it's typically normal to lose 0.2 to 0.4 pounds of body weight every year. Unintentional weight loss can be dangerous if you lose 5% or more of your body weight every 6-12 months.
Best Aerobic Exercises for Seniors
Older adults should do at least 2.5 to 5 hours of moderate-intensity aerobic activity a week, ideally spread out over several days. Moderate-intensity aerobic activity includes brisk walking, cycling, swimming, dancing and nature walks.
While there isn't one magic food that will melt away belly fat, studies have reported certain foods have special belly-fat-burning benefits, such as avocado, artichokes, whole grains, kefir, green tea, eggs, peanuts and chickpeas.
Lemon water can promote fullness, support hydration, boost metabolism, and increase weight loss. However, lemon water is no better than regular water when it comes to losing fat. That being said, it is tasty, easy to make, and can be used as a low-calorie replacement for high-calorie beverages.
Poor Diet and Lack of Physical Activity
Food products that are high in trans fats such as processed foods, sugar, and saturated fat can contribute to excess belly fat. These foods are high in calories and low in nutrients, which can lead to gaining weight and an increase in belly fat.