In March, Epel and her colleagues launched a pilot study to determine whether stress-reduction techniques such as meditation and yoga could help women lose existing tummy fat—and keep it off.
Although the results are not yet in, Epel has high hopes that stress reduction can reverse the trend. In the meantime control cortisol-induced cravings by having plenty of protein-carb snacks on hand. Once you hit 30, your lean muscle mass decreases by about a pound a year. Need proof that weight training will reduce your waistline? Two studies that analyzed the effects of strength training in older adults between ages 50 and 70 showed a 10 to 15 percent decrease in belly fat despite no weight loss.
Check out our total-body strength-training workouts using either free weights or fitness machines. Doing moderate to vigorous aerobic exercise almost every day also can keep abdominal fat in check: according to a study published in the Journal of the American Medical Association in , women who exercised 30 to 45 minutes a day for five days a week for a year cut their belly fat by 3 to 6 percent the more exercise they did, the more belly fat they lost.
And recent research from the University of Arkansas found that study participants who did 90 minutes of moderate exercise five days a week lost twice the amount of visceral fat as those who just dieted. To avoid gaining weight, the rule of thumb is that for each decade past 40, you should consume about fewer calories a day. But now, when your goal is to minimize not just fat but belly fat in particular, you also need to be selective about which foods you eliminate.
You want to consume 60 to 70 grams of protein a day to maintain healthy bones and muscles, says Leslie Bonci, M. Go for eggs, skinless poultry, or lean meat or fish, and avoid fried or fatty luncheon meats and high-fat cheese. Be sure to get adequate amounts of fiber, including whole grains, fruits, vegetables, and legumes. Healthy fats include monounsaturated and omega-3 fatty acids, and they should make up between 20 and 35 percent of your daily diet. Best bets: tuna, salmon, sardines, avocados, peanuts, and olive or canola oils.
So what should you cut out? Make deep-fat-fried foods a once-a-month treat that includes chicken nuggets and other fast-food chicken and fish burgers. And go easy on processed breads, crackers, and other snack foods. Holly St. Visit the AARP state page for information about events, news and resources near you. People often think that healthy eating only focuses on eating the right foods. However, it also extends to the ratios and servings. Remember that you cannot lose weight in just one area of your body.
When you start dieting, you will shed fat evenly As such, it means consuming fewer calories than your body can burn to promote weight loss In this healthy diet plan, you also have to include foods from all the primary food groups. These include 13 :. Another science-proven practice to help seniors lose belly fat and weight overall is getting enough sleep. Sleeping for less than five hours may result in a weight gain of about 32 lbs 2. Believe it or not, sleeping for more than nine hours may also have the same effect.
Sleep loss appears to cause weight gain and fat deposit around the waistline in two ways. These include 9 :. Seniors may tend to get less sleep if they have various sleeping problems. These problems occur when 9 :. You can improve your sleeping patterns and make sure you get enough rest by doing the following 17 :.
Losing belly fat after 65 is no easy task. It may take longer than expected, despite putting in the needed work. This happens because seniors have reduced metabolism, low muscle mass, reduced appetite control, and menopausal changes. Even still, some practices can be implemented to help men and women above 65 burn stomach fat faster.
These include starting weight training programs, eating a healthy diet, and getting enough rest. Remember to talk to a professional before making any dietary or lifestyle changes to prompt belly fat loss. This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
Rodah is a competent and skilful writer with a deep interest in nutrition and healthy living. Her speciality is writing articles that fall under the fitness and weight loss category.
Her unparalleled style of writing and ability to explain difficult concepts in simple terms has made her garner much acclaim. Her top priority is creating informative pieces that advocate for or propel individuals towards healthier lifestyles. She believes that health is wealth, which is why she chose fitness and nutrition as her area of expertise. She believes adopting such a lifestyle is easy, as long as you are consistent, hopeful, and disciplined.
I have experience conducting systematic reviews and evaluating the scientific literature both as a graduate student and later to inform my own evidence-based practice as an RD.
This would be my first freelance project, but I am a diligent worker and quite used to independent and self-motivated work. Save my name, email, and website in this browser for the next time I comment.
Policy for evidence-based guides. Editorial standards. Editorial Team. Privacy Policy. All rights reserved. Our website services, content, and products are for informational purposes only. BetterMe does not provide medical advice, diagnosis, or treatment. Mogeni medical review by K.
No related posts. Mogeni Rodah is a competent and skilful writer with a deep interest in nutrition and healthy living. Fleming I am a U. Read this next. Weight Loss. Mogeni medical review by J. By Nderitu Munuhe medical review by J. Dancing is fun and you can include family members of all ages. You can even do it while you are cleaning to speed up the process and keep you motivated.
Chair exercises are a great way to exercise, especially for seniors who may have mobility issues. The legs can be exercised as well without forcing them to bear the weight of the body. Being seated doesn't mean the exercises will be ineffective. For individuals who have difficulty moving around, exercising from a seated position for a few weeks, may give them the strength they need to start exercising from a standing position. Hand and ankle weights can turn almost any type of exercise into a strength training experience.
Using hand weights while lifting and moving the arms will add small amounts of resistance that will help to strengthen the upper body. Exercising a few minutes without the weights will act as a warm-up exercise so you get the most of the exercises you perform once you've added the weights. Dancing is fun for everyone no matter their age. Even when mobility is an issue, it's still fun to move to the rhythm and beat of the music. Stretch your hands high in the air and twist from side to side.
Use your feet to trace the patterns of your favorite dance steps. Being seated does not limit you from expressing yourself through dance. Turn up the music and dance for awhile! It will do your body and your mind some good! Stretching is one of the easiest of all exercises, but it is also one of the most beneficial. It breaks up stiffness in the joints, improves blood flow throughout the body, tones the muscles, strengthens the attachments of the ligaments and tendons, and allows you to breathe deeply.
From a seated position, leg lifts are easy to perform. There are no balance issues and you can perform as many reps and sets as you want. You can lift one leg at a time or both. You can also do a combination of each to make things interesting. The key is to extend your leg s and lift until they are parallel to the floor. Hold for five to ten seconds, or longer. Then gradually lower back down. Do leg lifts in sets of ten to start.
You can always raise the number when you start to get comfortable. Yoga is all about control, breathing, and stretching the body within the breath. This may not seem like it does much for the body, but once you have completed a few of the exercises, you will definitely begin to notice a difference. Improved blood flow and increased flexibility are two of the most common benefits. After a week or two, you will begin to experience firmer, more toned muscle tissue as well.
The Mountain Poses, or Tadasana, is a great way for improving circulation and warm-up. It targets the core and starts to get your body ready for other types of exercise. Stand up with your feet together. Stretch your spine up and place your hands at your sides. Bring your hands to the front of your body, palms together and stretching your arms forward.
As you breathe in, raise your hands above your body and reach toward the stars. If you can slowly lift your heels so you can stand on your toes. Hold for 30 seconds and release as you exhale. Repeat as many times as you feel comfortable with. The Padahastasana, or Standing Forward Bend, benefits the heart and other organs in the chest and abdomen. It reduces stress and anxiety.
This pose targets the abdominal muscles causing them to relax and soften. This encourages proper function of the organs within the abdominal cavity and may actually help to calm many health issues related to the stomach and intestines. The Paschimottanasan, or Seated Forward Bend, targets your solar plexus region.
Not only does it stretch the muscles in the hips and legs, it also tones the belly muscles, improving circulation and relieving stress on the stomach and other organs. By improving blood flow to the area, the core muscles become stronger and are better able to support the organs.
0コメント