If You're Over 50 and Struggling With Stubborn Belly Fat, Here's the Workout You Should Be Doing

Kaitlin Vogel
·7 min read
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Plus, the exact moves to incorporate into your routine.

While there are many upsides to getting older, one of the downsides is the challenge of losing weight. Belly fat can be particularly frustrating, and once it’s there, it feels impossible to get rid of.

What’s more, excess abdominal fat is actually dangerous and can lead to a long list of health problems including heart disease, diabetes, stroke and hypertension.

The good news? By making a few lifestyle changes, you can lose those extra pounds in your midsection—and a great place to start is with your exercise routine.

Best Workout To Get Rid of Belly Fat if You’re Over 50

“As we age we need to change up the way we workout and eat,” says Whitney Berger, founder of WhitFIT NYC. “I am 40, and I will tell you, how I train now is drastically different than when I was younger.”

HIIT workouts are the best for burning belly fat, she explains.

“HIIT training increases the rate at which your body burns calories,” Berger states. “The glorious EPOC effect, Excess Post Oxygen Consumption. The afterburn! HIIT training is proven to be the best way to create the EPOC effect, burning calories HOURS after the workout. This works for every age but is extremely effective for those over 50.”

The best type of workout to incorporate into your HIIT program, Berger adds, is abdominus exercises.

Transverse muscles are the deepest muscles in our cores. They're the internal corset, and they wrap around the internal organs keeping them safe, but these are also the muscles that keep your belly tight and give the appearance of a slim, trimmed waistline, Berger adds.

Ab exercises that use a neutral spine alignment are best: Clams, dead bugs and Pilates crunches are just a few great transverse abdominus exercises to try.

"If you're over 50, I would suggest doing low-impact exercises that are easier on the joints during the HIIT workouts. So, no jumping! Working the Transverse muscles not only works the core but is also great for the pelvic floor, which is something to be mindful of as we age," says Berger.

Top Foods To Eliminate Belly Fat

While exercise is important when it comes to losing belly fat, diet is another important part of the equation. If you’re over 50 and looking for a slimmer waistline, these foods can help:

1. Navy beans

Beans contain dietary fiber that feeds our healthy gut bacteria (our microbiome) which improves gut health and shrinks belly fat, explains physician Dr. William Li, MD.

Researchers from the University of Toronto have studied the benefits of beans in adults, including those over 50, and found that adding 5 cups of canned navy beans to the diet per week, on top of their usual diet, over one month led to a one-inch reduction in waist circumference.

Related: 10 Incredibly Delicious Bean Recipes

2. Broccoli sprouts

The young sprouts of broccoli plants contain high amounts of sulforaphane, a bioactive that fights body fat, Dr. Li states. Sulforaphane increases metabolism by burning harmful body fat through a process called thermogenesis.

A Spanish study involving 40 overweight adults, including those over 50, showed that eating just 1/3 cup per day of fresh broccoli sprouts for 10 weeks resulted in 6% lower body fat. Just as important, the sprout eaters also had a 40% decline in an inflammatory marker (C-reactive protein). Remarkably, the fat loss and lower inflammation continued for 20 days after the subjects stopped eating the sprouts, showing a long-lasting effect.

3. Carrots

Carrots contain a bioactive called beta-cryptoxanthin, which is a carotenoid that increases fat burn and metabolism, Dr. Li explains.

A study by researchers at the University Medical Center in Utrecht, Netherlands examined the effect of eating carrots on people older than 50. They found that those eating just three medium carrots per day had half the amount of belly fat compared to those who ate no carrots. Their waist circumference was also 1.6 inches smaller.

4. Vinegar

The acetic acid that makes up vinegar turns down the genetic signals for fat creation and shrinks body fat, Dr. Li explains.

Researchers in Aichi, Japan studied the effect of two tablespoons of vinegar per day in adults, including those over 50, for 12 weeks, and compared it to the effects of a placebo. The vinegar eaters lost four pounds and shrank their waist circumference by almost an inch.

In contrast, subjects who had the placebo experienced an increase in both body weight and waist size. The study was done with apple cider vinegar, but the active ingredient is acetic acid which is found in balsamic vinegar, white vinegar and black vinegar.

Related: 8 Rice Vinegar Substitutes To Save The Stir-fry Day

5. Gochujang

This popular spicy fermented Korean bean paste is a probiotic food that improves gut health and a useful bacteria called akkermansia mucinophila that helps streamline metabolism and is associated with leaner physiques.

Gochujang also delivers a fiery flavor because it contains chili peppers, Dr. Li states. Chili contains a bioactive called capsaicin that triggers the body’s ability to burn body fat and increase metabolism.

Researchers in Korea found that older adults who were given the equivalent of two to two-and-a-half tablespoons of gochujang for 12 weeks lost body fat.

6. Oolong Tea

This slightly oxidized tea is typically what you will find served at a Chinese restaurant. It contains EGCG (a polyphenol), L-theanine (an amino acid), and oolong tea polysaccharide (a unique carb). All three natural substances fight body fat, Dr. Li explains.

Researchers in China studied oolong tea’s effect on body fat in adult people, including people over 50. They found drinking four cups of oolong tea per day for six weeks led to a weight loss of six pounds and a shrinking of their waist size by one inch.

7. Avocados

Avocados are a good source of healthy monounsaturated fats, which can help regulate metabolism and improve insulin sensitivity resulting in weight loss and a reduction in belly fat, Beata Rydyger, BSc, RHN, a registered nutritionist based in Los Angeles, CA and nutritional contributor to HPD Rx, states. Monounsaturated fats are also slow-digesting and can help you feel fuller, longer—reducing the urge to overeat.

8. Berries

Berries such as blueberries, raspberries and strawberries are high in fiber, low in calories and rich in antioxidants, which can help reduce inflammation, a common root cause for weight gain, particularly in the midsection, Rydyger explains.

Berries are also low on the glycemic index, meaning they do not cause a rapid spike in blood sugar levels, which can lead to weight gain and an increase in belly fat.

9. Leafy greens

Leafy greens like spinach, kale and arugula are low in calories and high in fiber, which can help regulate digestion, reduce hunger and make you feel fuller for longer, Rydyger says. Leafy greens are also rich in nutrients like vitamins, minerals and antioxidants, which can help support overall health and reduce inflammation, leading to a reduction in belly fat.

Next up: These Are the 7 Worst Foods for Belly Fat If You’re Over 50

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