Getting to 50 is another beautiful chapter in life. But alas, the struggle to lose weight becomes all too real with age. By making a few necessary changes to your routine, you can blast that belly fat of yours and be excited about slipping into those skinny jeans you almost tossed out. If you’re wondering how to lose belly fat after 50, we spoke to two members of our medical expert committee, Brittany Dunn, MS, RDN, CDregistered dietitian and chef specializing in sports nutrition, e Amy Shapiro, MS, RD, CDNthe founder and director of Real Nutrition, a New York City-based private practice dedicated to successfully and healthily guiding clients to their optimal nutrition, weight and overall well-being, analyzing exactly how you can melt belly fat and reveal a leaner whole.
Read on to learn about these expert-recommended tips and tricks. And when you’re done, don’t miss these 8 standing exercises that get the belly flab off fast.
If you’re looking to lose weight and eat an all-around healthy diet, fiber is your new best friend. “Fiber provides a greater sense of fullness when included in a meal,” Dunn tells us. “Because it slows digestion, it keeps us feeling fuller for longer, decreasing the need to eat again sooner. Fiber also plays a role in supporting gut health, bowel regularity, and blood sugar regulation.”
Next time you go grocery shopping, be sure to update your grocery list with tasty, high-fiber snacks for weight loss. Treats like frozen chocolate covered raspberries, avocado crackers, sliced pear with cheese, and marinated artichoke hearts will ensure you have something healthy and high in fiber.
Another diet tip that will come in handy next time you hit the market? Dunn advises, “Consume foods consistently with the DASH or Mediterranean diet on a regular basis. These foods are low in fat, include more healthy fats (omega), focus on increasing fruit/vegetable and whole grain intake, and have a lower emphasis on added sugars. These factors are all very beneficial when implemented to reduce total body fat.”
If you’re unfamiliar with the Mediterranean diet, this eating regimen emphasizes fruits, vegetables, beans, nuts, whole grains, herbs, and spices, along with moderate consumption of poultry, dairy products, eggs, and seafood. The DASH diet, or Dietary Approaches to Stop Hypertension Diet, is all about supporting heart health as well as aiding weight loss. You can eat fruits like apples, bananas, dates, oranges and peaches; whole grains such as oatmeal, whole-wheat bread, brown rice, and whole-wheat pasta; vegetables such as broccoli, carrots, spinach and potatoes; lean proteins such as eggs, skinless chicken, fish and grilled meats; and low-fat dairy products.
Don’t forget the protein! Like fiber, upping your protein intake is a smart idea. “Older adults have a greater need for protein,” Dunn tells us. “An increase in protein intake can aid in weight loss and maintenance. It will also help support the recommended strength training as it supports muscle regeneration and recovery.”
Shapiro agrees that meeting your protein goals is key. She explains, “By eating adequate protein, you can help maintain muscle mass and boost your metabolism, increasing calorie burn and ideally leading to weight loss. I recommend aiming for 21-30 grams per meal, which equals about 3-6 ounces of lean protein.”
From protein shakes to protein powder baked goods to tasty protein-packed meals, the possibilities are endless. Consider adding protein-rich foods like salmon, lentils, whey protein powder, nuts, low-fat cottage cheese, peanut butter, egg whites, canned tuna, and chicken into your weekly rotation.
If you aren’t already doing resistance training, it’s about time you jumped on the bandwagon. As you get older, more specifically, after you turn 30 you can lose three to five percent of your lean muscle mass every decade. Performing strength exercises can help reduce this natural muscle decline that comes with aging.
“Having more lean muscle also affects your metabolism, as it requires a greater amount of energy for your body to maintain,” says Dunn. “An increase in resistance training can help you lose weight and maintain or improve your physical function.”
Let’s get one thing straight: While carbohydrates are healthy after you turn 50, you generally store them more easily than you did when you were younger. “We become less sensitive to insulin and store excess carbohydrates around our middle,” says Shapiro. “I therefore advise clients to load up on healthy carbohydrates such as fruits, vegetables, and controlled amounts of whole grains (about 1/3 cup per serving).”
According to a systematic review published in Original publication of the College of Family Physicians of Canadain 27 studies reviewed, intermittent fasting showed promise when it came to weight loss, establishing a range of 0.8% to 13% of baseline body weight.
“Research shows that as we age, IF can help promote weight loss,” says Shapiro. “I recommend that women start with 12-14 hours depending on where they are in their cycles, and aim to start eating earlier in the day and stop eating earlier in the day. This will also help limit food intake in the evening, when we tend to eat more snack foods and foods that are high in calories but low in nutrients.”
Regularly sipping on good ol’ H2O is another crucial expert-approved tip on how to lose belly fat after 50. “As we age, we lose our thirst mechanism and tend to walk around dehydrated,” explains Shapiro. “Water intake helps with everything from digestion to energy levels, decreases hunger/cravings, metabolism, detoxification and weight loss. I recommend aiming for half your weight in ounces as a baseline each day.” If you tend to forget to refill your glass, consider investing in a water bottle that reminds you when you need a refill.
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