Photo: Dazzle Jam

How can I flatten my stomach after 50?

Four Fab Rules for Flatter Abs Rule 1: Decrease your body fat. Rule 2: Get your posture in line. Rule 3: Tighten muscles. Rule 4: Accept your basic body shape. This one isn't exactly under your control, but some people have wider rib cages that give the appearance of a larger waist, says Rubenstein.

nextavenue.org - How to Get Flatter Abs After 50 - Next Avenue

What is the healthiest green tea?

Matcha green tea Matcha green tea is considered one of the healthiest green tea because the entire leaf is consumed by tea drinkers. The beverage...

Last updated Sep 10, 2018

Where does lost fat go?

Fat leaves the body as carbon dioxide when you breathe and is also released as water through urine and sweat. So if you think about it, that backs...

Last updated Nov 6, 2020

Promotion

There is no easy way to trim your belly, but making an effort is worth it Attaining a flat stomach is hard enough in your younger years. After 50, it can seem nearly impossible — for both men and women. Hormonal changes, poor eating habits, lack of exercise and even bad posture all contribute to a bulging waistline and belly. Striving for a flat stomach isn’t all about vanity, either. Fat around the midsection raises your risk of heart disease, type 2 diabetes and certain types of cancers, making it a health issue as well as an aesthetic one. A waist circumference of more than 40 inches for men and more than 35 inches for women equates with these higher disease risks.

No Quick Fixes

Getting rid of it takes work.

“For men, it’s where we store fat predominantly in general, so after 50, it’s even harder,” says Tom Holland, a Connecticut exercise physiologist and author of Swim, Bike, Run — Eat. “It’s all about body fat percentage. To get your body fat low it takes a very consistent good diet and exercise. In short, you must be willing to pay the price.” The good news/bad news: There’s no mystery or magic series of exercises or way of eating that works for everyone. “But it’s definitely doable if you’re willing to put in the work,” says Holland, who advocates keeping workouts very simple. “Traditional crunches using very small movements go a long way. It’s not about doing an endless number of crunches. A basic crunch and a basic oblique crunch work best. And not a lot of leg lifts, which compromise the back. Mix it up!”

Four Fab Rules for Flatter Abs

Irv Rubenstein, exercise physiologist and founder of S.T.E.P.S., a Nashville, Tenn., a science-based fitness facility, suggests following these four rules for flat abs after 50:

Rule 1: Decrease your body fat

“Keep in mind you can’t reduce fat in any one specific spot,” says Rubenstein. Losing belly fat means losing body fat all over. This largely relates to diet.

Rule 2: Get your posture in line

“Standing with near perfect posture gives the appearance of flatter abs as the chest stands out beyond the belly,” says Rubenstein. When standing and looking in the mirror sideways, your ear, shoulder, hip and ankle should all form a perfect line.

Rule 3: Tighten muscles

Do this with crunches, planks, dead bugs, whatever you choose, says Rubenstein. Try some of the exercises below.

Rule 4: Accept your basic body shape

This one isn’t exactly under your control, but some people have wider rib cages that give the appearance of a larger waist, says Rubenstein. “Others have smaller waistlines, which is also a function of skeletal structure.” If you have arthritis of the spine or osteoporosis, focus on the non-flexing (no bending at the waist) exercises such as planks, bridges and bird dogs. In addition, try this following routine developed by Clark Shao, head fitness coach at Six Pack Shortcuts, online and in Austin, Texas. Complete this four-move ab sequence a total of three times, taking brief rests between each circuit. “Be sure to use a yoga mat or cushioned surface on the floor to support your spine and for comfort,” Shao says.

Lying flutter kicks

Heel taps

Seated pull-ins

The bottom line: Abdominal exercises combined with clean eating (mostly whole foods in their natural state, no junk food/fast food), regular cardio and strength training can help you achieve a flatter stomach at any age.

Why am I stuck at the same weight for 2 weeks?

If you've been stuck in a plateau for weeks, it usually indicates that calorie input (what you're eating) is equal to calorie output (what you're...

Last updated Aug 20, 2018

Can you tone saggy skin after weight loss?

Body Contouring Surgery The most effective way to tighten loose skin after weight loss is by going through medical or surgical treatment. Natural...

Last updated Jun 21, 2019

Promotion

How much should I walk to reduce tummy?

Walking, even if it's at a moderate pace, for about 30 to 60 minutes every day can help you start to lose belly fat, according to Harvard Health Publishing.

telegraphindia.com - Walk to lose belly fat - Telegraph India

Use an app or food diary to keep track of the calories you consume every day; then draw up and exercise and diet plan to burn those calories To lose fat, you need to burn more calories than you eat, which creates a calorie deficit. Use an app or food diary to keep track of the calories you consume every day. Then draw up and exercise and diet plan to burn mire calories than you eat. Walking, even if it’s at a moderate pace, for about 30 to 60 minutes every day can help you start to lose belly fat, according to Harvard Health Publishing.

Count calorie burn

When you’re walking for fat loss, the amount you burn depends on your intensity and weight. Walking at 4 miles (6.44 km) per hour, one can expect to burn between 175 and 189 calories in a half hour, according to Harvard Health Publishing.

Be consistent

Researchers of a September 2014 study from the Journal of Exercise Nutrition & Biochemistry tracked walking habits across a 12-week period and found that women who walked three times per week (for 50 to 70 minutes at a time) lost weight.

Slowly increase intensity

You can increase your distance, speed or incline to boost your calorie burn. Increase your distance slowly if you are new to walking. Start with 5 or 10 minutes each day, then add a few minutes every week.

Vary your walks

Very your walks, switching between longer distances and shorter interval sessions. This will retain your interest and train both your aerobic and anaerobic metabolism for weight loss.

Eat healthy

Don’t forget to remember to eat healthy. A nutritious diet will help calorie-burning.

How can I shrink my stomach fast?

Here's how to whittle down where it matters most. Try curbing carbs instead of fats. ... Think eating plan, not diet. ... Keep moving. ... Lift...

Last updated Jul 3, 2021

Why is water better at night?

Drinking warm water before bed will keep you hydrated through the night and may help the body to rid itself of unwanted toxins. It may also help to...

Last updated Jan 8, 2022

Promotion

Can fat burners cause weight gain?

Overusing such supplements can create (or aggravate already existing) adrenaline resistance, which in turn causes fat retention, muscle loss, and...

Last updated Oct 31, 2021

Promotion

What 3 foods to cut out to lose weight?

11 Foods to Avoid When Trying to Lose Weight The foods you eat can have a major effect on your weight. ... French Fries and Potato Chips. ......

Last updated Sep 5, 2019