Best Way To Lose Belly Fat Over 40 – Something happens in your 40s and 50s that you wake up one morning and it’s as if your body has accumulated 10 kg of belly fat overnight. Yikes! Struggling with belly fat and sudden weight gain from perimenopause to postmenopause is really common. Data shows that postmenopausal women do struggle with obesity. You are not alone. According to science, you can actually lose hormonal belly fat! Below are tips from doctors, registered dietitians, and exercise physiologists that are extremely helpful to women frustrated with their menopausal bellies (including many of us who have ever grabbed the extra belly button and thought in frustration, “How do I get rid of this?” ). In addition, reducing abdominal fat reduces the risk of other serious diseases, including heart disease and diabetes, which can affect your quality of life.

Belly fat can accumulate for several reasons, including hormonal changes in women associated with menopause. dr. Maria Anton, an endocrinologist warns, “We usually see abdominal girth as part of the metabolic syndrome… and we understand that insulin resistance is a key part of the metabolic syndrome. Patients who may be struggling with belly fat would especially benefit from learning about lifestyle changes that could potentially reduce their risk of cardiovascular disease, based on their belly fat risk factor alone.”

Best Way To Lose Belly Fat Over 40

Science says women can lose belly fat by living a healthy lifestyle. Researchers put a healthy lifestyle to the test to see if there is any scientifically-backed evidence that women can lose hormonal belly fat. In a one-year study involving more than 400 overweight or obese women who were postmenopausal, scientists compared the effects of different lifestyles: a healthy eating plan, a healthy eating plan and exercise, exercise alone, and no change. Women who did not change their lifestyle did not experience any beneficial changes in their health. Exercising women had a weight loss of about 8%, and healthy individuals achieved a weight loss of 2.4%. The biggest change in body weight and composition (less abdominal fat) was in those women who adopted a healthy eating plan and daily exercise – losing over 10% of their body weight in a year. The healthy eating plan included low-fat foods and focused on the caloric density of foods. Exercise began gradually, escalating to 45 minutes of aerobic movement 5 days a week. You can have similar results. Are you ready to change your story? Learn from leading experts about hormonal belly fat and how to get rid of it.

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Exercise physiologist, Carol Espel explains that “Things change when you start going through menopause, but your ability to shape up is in your hands. There is something you can do about it!” Carol is the Director of Fitness and Programs at the Longevity Center who works with many guests, men and women, struggling with belly fat, and she knows exactly what she’s doing. Newer science says that going through menopause doesn’t have to involve weight gain.

It is important to remember that you must perform a “reality check”. You didn’t gain extra weight overnight and you won’t lose it all

“, advises Carol. She suggests that if you’re trying to lose belly fat, it’s best to start with cardiovascular exercise and activities you enjoy. If running on a treadmill isn’t your thing, then find movement that brings you joy – you’ll be more inclined to do it. Now take your power to the next level.

As we age, many of us focus on cardiovascular physical activity, such as walking or running. However, it’s critically important that we maintain our lean muscle mass, because the more muscle mass we have, the more efficient we are at burning calories, as well as burning fat, explains Carol. “The most effective and lasting results for improved body composition come from regular strength training (2-3x per week, 15-60 minutes) and a cardio strategy that includes both steady-state exercise and high-intensity interval training (HIIT). Put all of these together regularly and you will set yourself up for long-term success and longevity.”

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Within 6 weeks of starting to incorporate some lean muscle building exercises, you may notice some shift and definition, but you’ll already notice an increase in strength. “It’s so empowering it feels great!” says Carol. “You’ll get faster results [on ] than you would on your own. It’s a start that involves all kinds of changes (not just belly fat), including a change in upper body posture and more defined muscles.”

Instincts may be to immediately make a list of foods to eliminate from your diet. However, to get rid of that stubborn hormonal belly fat, dieting is not the answer. The truth about diets is that they don’t work. Never fear, there is a way to eat to lose hormonal belly fat! “It is possible to overcome hormonal changes, especially in women with perimenopausal fat or menopausal weight gain,” explains registered dietitian, Lon Ben-Asher of the Center. When Lon works with guests at the Center, he helps them understand how to easily identify low-calorie dense foods. But it doesn’t stop there – the educational experience includes how to shop for low-calorie dense foods and even tricks for ordering from a restaurant menu!

You can overcome hormonal changes that affect your weight by choosing low-calorie foods. These foods help eliminate hunger and cravings. “This facilitates your ability to change your body composition and helps you get back to how you felt before your hormones changed.”

Belly fat is a type of fat that hugs our organs. In these areas, fat accumulation increases the risk of developing metabolic syndrome, heart disease, diabetes, non-alcoholic liver disease and obesity. dr. Maria Anton, an endocrinologist, notes that hormonal changes can affect body weight, cravings and overall metabolism, but warns that “being overweight can increase the risk of diabetes, high blood pressure and high cholesterol which can lead to cardiovascular disease. the disease…it is important to address it and getting to the state would be beneficial for each of those patients.” It’s worth investing some time in yourself to learn about ways you can make changes to your lifestyle that you can actually stick with that can help you lose belly fat. “We can’t change our genetics or what happens in the developmental stages of life, but we can change our lifestyle,” notes Lon.

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Oh boy! Adopting a healthy lifestyle sure seems like a huge project. It doesn’t have to be, though. Your future can be a success story with helpful advice from registered dietitians who understand better than anyone how to successfully lose belly fat and keep it off. ” is aimed at helping people change their lifestyle: nutritional, medical, physical and psychological. It’s a multifaceted program that focuses on modifying people’s healthy habits and helping them move forward,” explains Lon. “No matter what age group you’re in, it has the ability to significantly improve your blood sugar, control blood pressure…and improve your weight.”

Changing your lifestyle may sound difficult, but it doesn’t have to be. In a highly interactive, supportive educational experience with experts like Lon and Carol that includes hands-on activities like grocery shopping trips, modifying your eating habits, and moving toward a healthier (belly fat-free) future, it’s possible to succeed . The residency is a health education experience like no other – leaving you highly motivated and incredibly confident that you can lose belly fat and live a healthier lifestyle. Create an exercise plan and then start it. Brooke Schaal Photography / Getty Images

When you hit 40, losing weight can feel like a lost cause. Dr. Robert Kushner, director of the Center for Lifestyle Medicine at Northwestern Medical Center in Chicago and author of “The Six Factors That Fit: Weight Loss That Works for You,” said the total number of calories burned each day decreases for most people with each next decade.

“Our metabolism slows down due to reduced muscle mass, and our daily physical activity, especially time spent exercising, decreases,” Kushner said. “If these biological changes are not met by an appropriate reduction in dietary calories, we will experience a slow and steady increase in our body weight.”

Simple Ways To Effectively Lose Hormonal Belly Fat, Backed By Science

However, losing weight after 40 is not impossible. Here are five expert ways to tackle midlife weight loss.

To adjust to your body’s slowing metabolism, it’s important to be aware of the calories you’re eating, Kushner said. He explained that choosing nutritious foods with fewer calories per bite will still help you feel full and satisfied.

“Instead of eating less of everything and feeling deprived, you want to replace calorie-dense foods like fried foods, high-fat meats, cookies, cakes, candy (and) chips with nutrient-dense, lower-calorie foods. foods, such as vegetables, fruits, salads, bean dishes, broth-based soups, and whole grains like oatmeal,” Kushner said, adding that the high water and fiber content of such foods increases their volume, making them more satisfying with less calories. .

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