The best ways to remove age belly after 45, 50, 55 and 60 years

Why is my belly growing?

“I try to limit myself in food, I don’t eat enough at night, but it keeps increasing! I feel like I’m turning into an old fat woman!” many readers complain, not suspecting that the reason for the appearance of fat deposits in the abdominal area is deeper and more serious than it seems. The hips and folds that are growing by leaps and bounds can be blamed on:

Hormonal changes. When a woman approaches menopause, a real hormonal boom occurs in the body. The body does not have time to adapt to this, the increased concentration of estrogen causes the fat layer to grow, water accumulates in the tissues and it is not so easy to expel it.
Some diseases that provoke fat accumulation in the abdominal area. The layer can be located both under the skin and surround internal organs. Visceral fat is often observed with atherosclerosis, diabetes mellitus or chronic hypertension.
Poor nutrition. Those who like to eat sweet, fatty or fried foods often notice in their youth that their belly is getting bigger. In later life, consuming more calories than required can be fatal and lead to significant weight gain.
Passive lifestyle. It is quite logical that if you move little, neglect gymnastics and do not expend the calories you consume, they will instantly settle on your waist.
Bad habits. Smoking and alcohol put the body into a state of stress, which is characterized by increased accumulation of fat so that a person can survive in conditions of hunger and cold. But the problem is that the conditions have not changed, the woman continues to eat as usual, and the body continues to accumulate fat on the stomach.

In most cases, several factors are to blame for excess weight. By minimizing their influence, you can quickly remove belly fat from a woman even at 60 years old, although many people think that at that age this is no longer possible.

Why does the belly grow after 45?

The reasons for belly growth at this age are not limited to the consumption of junk food and little physical activity. Metabolic processes have not yet slowed down so much and health has not deteriorated so much that these two factors play a decisive role. Yes, they are important, but the main reasons for growth are often different.

Hormonal belly

Hormonal belly appears when the endocrine system malfunctions. Most often this is due to a disruption in the production of insulin or prolactin. Therefore, if you have begun to develop a characteristic belly, in which the bulk of the fat accumulates in the lower part, closer to the perineum, then komy-za30ru advises going to an endocrinologist and getting tested for hormones to rule out endocrine pathologies.

Reasons why the belly grows

Cortisol belly

Cortisol is a stress hormone. It is produced in situations where stress is quite long and severe. Cortisol is dangerous because it blocks the action of insulin, which leads to resistance to this hormone. As a result, the body's cells stop receiving enough glucose, send signals about this to the brain, and the brain gives the command to stock up on nutrients. This is why, when stressed, many people are drawn to sweet and fatty foods.

A cortisol or stress belly forms quite quickly, as the body throws all its energy into strategic reserves. Unlike a hormonal belly, with a cortisol belly, fat is distributed almost evenly throughout the abs.

Early menopause and abdominal growth

Around this age, women begin to undergo hormonal changes in the body associated with the decline of reproductive function. There is a gradual decrease in the production of the hormone estrogen with unstable production of progesterone. With a lack of estrogen in the body, tissues become more sensitive to insulin, which leads to disturbances in the absorption of sugars. The body tries to urgently get rid of excess sugar, so it converts it into fats.

Abdominal growth and fibroids

Some diseases of the female reproductive system lead to an enlarged abdomen. This is mainly uterine fibroids, but it happens that the abdomen becomes enlarged due to a cyst or other formations. Uterine fibroids are a benign neoplasm that appears in the myometrium of this organ. While fibroids are small in size, they are quite difficult to diagnose. Therefore, in some cases, this disease progresses to such an extent that the stomach becomes enlarged due to the tumor.

Is it possible to get rid of extra pounds?

Those who want to lose weight in two days should reconsider their views on losing weight. You can instantly lose a few kilograms only if you cut off your leg, as in the old bearded joke. The process of losing weight, especially if the situation is complicated by endocrine diseases such as diabetes, can take several months. Mentally prepare for a long struggle for an ideal belly, free of subcutaneous and visceral fat.

First of all, focus on proper nutrition and lifestyle adjustments. The Mediterranean diet is very popular, which helps you lose weight and prolong your life. It is important that diets are not strict, the body should not suffer. Proper nutrition should become a healthy eating habit; deviate from it only in extreme cases. It is necessary to walk as much as possible, it is advisable to sign up for yoga or Pilates. Give up bad habits and stop driving your body into a state of depression from cigarettes and alcohol. You just have to pull yourself together, then the weight will quickly go away.

If these methods do not help and the weight stubbornly stays the same, contact a gynecologist and endocrinologist. You may need hormone therapy to normalize the balance of female hormones. This will help you lose weight and ease menopause.

How to remove belly fat for a woman after 40 years old with the help of nutrition

Most modern diets are based on strict control of the number of calories consumed and the refusal of various types of food. But no one says that such a diet is suitable only for young girls under 25-30 years old.

Be sure to read: The best ways to reduce your waist

In an organism in its fourth decade, a refusal of nutrients only leads to a weakening of the immune system and a deterioration in well-being. Therefore, if you want to know how to lose belly fat after 40 with the help of a diet, leave this idea.

Read also: How to take L-carnitine correctly for weight loss - dosage and reviews

It’s better to consult a professional nutritionist to adjust your diet and take the following tips into account:

Drink more clean water. It helps remove toxins from the body and has a positive effect on metabolism. However, don't overdo it. If, for example, you have kidney problems, increased fluid intake will cause swelling.
Do not start training until you get used to the new diet. Giving up your usual diet is stressful for the body. If you increase physical activity at the same time, you will constantly feel overwhelmed and depressed. You will be lazy to train, which will become an additional reason for depression.
Buy quality products. Replace sweets with fruits and berries, add fiber to your diet. The approaching or already experienced menopause threatens to disrupt the hormonal balance. Add here food additives, flavors, artificial colors and preservatives, which we consume in huge quantities, and obesity cannot be avoided.
Focus on centimeters, not kilograms. Although visually excess fat stands out, in reality it weighs little. Therefore, when switching to a new diet, do not chase the ideal weight. Due to the gradually slowing metabolism, the kilograms will disappear slowly. The main thing is the volumes, which (if you eat right) will quickly begin to melt before your eyes.

Finally, discard other people's experiences. Commercial sites, close friends, work colleagues - these are the ones that many women rely on when choosing their diet. However, it is no coincidence that the proverb “What is good for a Russian is death for a German” was coined. Thoughtlessly copying someone else's experience can not only not give the desired results, but also seriously undermine your health. Your body is unique, and therefore you should choose a weight loss method based on its characteristics, and not on the successes of others.

Basic aspects of losing weight

It is possible to normalize your metabolism and quickly remove fat from your tummy, but you will have to try hard to do this. Proper weight loss is based on several principles:

consultation with a specialist about chronic diseases and preparation of a correct diet;
cleansing the body of waste and toxins;
adjusting the diet;
physical exercise;
if necessary, consultation with a psychologist and hormonal therapy.

Let's look at each aspect in more detail.

Consultation with a specialist

If you cannot get rid of excess weight, the fat layer does not disappear from the sides and waist, the reason may be a metabolic disorder. It is worth contacting a specialist to start fighting fat deposits correctly.

Since hormonal changes in women after 50 are caused by impaired ovarian function, it is worth contacting a gynecologist who will offer to donate blood and monitor the process of changes in the concentration of estrogen and progesterone. If one of your friends or acquaintances was prescribed hormonal medications and they helped correct the problem, this does not mean that the medicine is right for you. Only a doctor can decide exactly how to correct a hormonal disorder based on thorough examinations.

It would be a good idea to contact a nutritionist, since it is easy to read advice on proper nutrition, but not to create a diet yourself. Having determined the type of obesity and finding out the percentage of muscle and body fat, the nutritionist will choose a gentle but effective diet. It will not help you get rid of belly fat in 2 weeks; you need to switch to this type of diet for life, but the results in this case will last for a long time without the risk of the woman returning extra pounds again.

Slag removal

Some sincerely believe in the harm of toxins and in the fact that the remnants of digested food do not leave the body completely, being absorbed back into the intestines after some time and poisoning the body. Others believe that this is all a myth and that the gastrointestinal tract does an excellent job of cleaning and does not require additional “doping.” Whatever the truth, detox shakes and diets are extremely popular.

The following methods will help you cleanse your intestines and lose weight:

Cleansing enemas with decoctions of medicinal plants. They cannot be done often, so as not to disturb the microflora, optimally once a week or a week and a half.
Use mild laxatives, preferably herbal ones. Do not overuse medications; follow the rules of administration specified in the instructions.
Consuming a mixture of ground dried fruits and honey, which has a mild laxative effect.
Colon cleansing in medical institutions using special equipment.
Eating vegetables rich in fiber (cabbage, carrots, beets), fermented milk products and citrus fruits.

Before starting a colon cleanse course, consult your doctor about the methods you choose. Based on the examination, the doctor will select the best options for gentle bowel cleansing.

Adjusting your diet

A flat tummy is unthinkable without proper nutrition. The more you load your stomach with harmful and high-calorie foods, the more your sides grow and your waist increases. After forty, the body begins to change; the usual diet can play a cruel joke. If at the age of 20 calories are consumed quickly, then with age you will need to reduce the caloric content of your diet by almost 2 times.

Fat will go away and your stomach will become flat if you eat according to the following principles:

we drink at least 1.5 liters of water per day, we drink a glass of liquid in the morning on an empty stomach;
remove fatty, sweet and starchy foods;
replace sweets with fruits;
eat more fiber;
don’t forget about dairy products;
We choose lean meat, do not fry, but boil, stew or steam;
We try to eat 5 times a day in small portions: breakfast, a small snack, lunch, another snack and dinner;
we start a useful habit of doing fasting days once a week;
do not eat 3 hours before bedtime;
We stretch out the eating process for 20 minutes so that the body has time to feel full;
Chew each piece thoroughly to make the food easier to digest.

The rules are simple, you just need to take it and learn to follow them every day. Sometimes you can allow yourself to eat a little of your favorite but unhealthy food. If you constantly keep a tight rein on yourself, this method of losing weight will not be effective either physically or psychologically.

Physical exercise

The diet has been adjusted, but the body has nowhere to put calories, which age-related changes in the body persistently turn into belly fat. If a woman has a sedentary job, then the situation can become catastrophic. To prevent the appearance of a saggy, flabby belly, you need to move and do exercises as much as possible. Even regular walks are enough. If your workplace is close to home, walk there. Many women after fifty years practice Nordic walking, lose weight and feel much better after training. Isn't this a reason to buy special poles and go to the park?

Swimming, yoga, and Pilates give no less good effect. You can sign up for dancing by choosing the ideal direction for yourself. If you want to try working out in the gym, contact a professional trainer, he will create a suitable exercise program.

Nutrition correction

How to lose belly fat at 40 years old? You will never see your flat stomach unless you start losing weight by changing your diet. It is the food that enters your body that plays a leading role in the growth of the abdomen, sides and thighs. And if in our youth we can be careless about our diet, and still remain thin and slender, then over time, metabolic processes slow down.

Both pizza eaten in the evening at 20 years old and the same pizza at 45 years old will behave completely differently in the body.

In order to get rid of excess fat, komy-za30 ru advises following the following rules:

reduce sweets, flour products and various baked goods in your diet;
reduce the amount of animal fats, as they cause bad cholesterol;
drink enough water - at least 1.5 liters;
increase the amount of fiber-rich foods;
increase the amount of lean meat, fish and seafood;
reduce your portions while increasing the number of meals;
remove fried foods from the diet, giving preference to stewing, boiling, baking or steaming;
in the evening, avoid any snacks;
All food must be chewed as thoroughly as possible, this way you will improve digestive processes and not miss the moment of satiety;
You can arrange fasting days for yourself, but only after consulting a doctor, because at the age of 40 there are practically no people without any chronic diseases.

Sample diet for a flat tummy

If you have a belly at the age of 40, you don’t have to follow strict diets or sharply limit yourself in foods to get rid of it. This process is gradual, and your body will respond much better if you begin to gradually normalize your diet and give yourself little exercise. Gradually, new eating habits will appear, and the muscles will adapt. And then it is also worth gradually increasing the load and introducing new dietary restrictions. And at first you can even afford a cake, if it is in the first half of the day, and you will not abuse such indulgences.

What food should you prefer? About 40% of your diet should be protein. It is very useful for losing weight and playing sports. Complex carbohydrates - approximately 1 gram of such food for every kilogram of your weight. When choosing carbohydrates, consider the glycemic index. And fiber-rich vegetables. Fiber is not digested by the human body, but at the same time it gives a feeling of fullness, as it fills the stomach and helps normalize intestinal function. But not all dietary fiber contained in vegetables is equally beneficial.

More about ways to remove aging belly >>

When losing excess weight, it is advisable to give preference to legumes, Brussels sprouts, asparagus, flax seeds and oats. The substances included in their composition are capable of binding water, forming some kind of jelly. This jelly slows down the passage of food through the intestines and provides a long-lasting feeling of fullness.

Video instructions for exercises

The following videos present the best sports complexes for women that can be performed at home:

Gymnastics for women after 50 - Exercises for women after 50 - Exercises for those over 50 Exercises for women after 50

Additional measures

If a woman feels moral stress, doesn’t want to get up in the morning, is constantly tired and has bad thoughts, we can talk about depression. The body is also under stress, so it accumulates fat. The help of a psychologist will help improve your moral well-being and put you in a favorable mood.

The following methods will help bring consciousness into harmony:

regular yoga classes;
warm herbal teas;
baths with essential oils;
meditation;
listening to soothing music, etc.

An equally important aspect in losing weight is the state of hormonal levels. Contact an endocrinologist who, if there are problems, will prescribe the necessary medications to reduce the imbalance. If you cannot take medications for any reason, eat foods containing natural phytoestrogens: wheat germ, raspberries, pomegranates. Some are advised to independently prepare natural medicines based on hop cones, which contain an overwhelming amount of phytoestrogens. But be careful, improper use of decoctions can lead to even greater hormonal imbalance.

What to do if you have no money and time?

Modern women are so busy that they can rarely afford to eat properly and exercise in the gym. But I want to reduce my belly, no one would like to be fat. A set of exercises will come to the rescue, allowing a woman aged 50 to lose her belly at home. They require only 10-15 minutes daily, and the result is noticeable within a month.

If you need to not only remove inches, but also tighten your skin, why not try body wraps? The ingredients for them cost pennies; you need cling film and honey, clay, mustard or coffee grounds. Massage has a good effect; it removes harmful substances from the skin, stimulates cell renewal and tightens the tummy. Supplement these procedures with a contrast shower and in a couple of months you will not recognize your figure. The main thing is regularity.

How to remove belly and sides for a woman over 40: exercises for beginners

Many modern women aged “40-something” have neither the time, nor the energy, nor the opportunity to fully engage in fitness in the gym. If you are one of them, we suggest adopting the following set of exercises to practice at home. Spend only 2-3 hours a week training, and in a couple of months you won’t recognize yourself. The stomach will tighten, decrease in volume, and become stronger. The complex consists of 3 conditional blocks, which look like this:

Block No. 1. Warm-up

To avoid getting hurt and waking up the next day with pain all over your body, you should start any workout with a warm-up. The exercises here can be performed in different ways, the main thing is that they are aimed at stretching and put stress on all muscle groups. If you don’t know any of these, we recommend using the “standard dancer’s warm-up” demonstrated in this video:

Block No. 2. Basic

The exercises in this block are aimed at creating toned abs and strengthening the lateral muscles. There are five of them in total:

Working out the lateral muscles

We stretch out on the floor and press our backs against it. We bend our knees and place our hands behind our heads. Shoulders and feet should be pressed firmly to the floor. Let's inhale. As you exhale, we raise the body, trying to reach one of the elbows to the opposite knee (right to left or left to right). Then we repeat the ascent, turning in the other direction. In one approach we do 20-40 lifts for each side.

Working on the abs

We remain in the same position (lying on the floor, legs bent, shoulders and feet pressed to the floor). Press your palms against your inner thighs. We take a long breath. As we exhale, we gently lift our head and shoulders off the floor, trying to raise them by 10-15 centimeters. Once in the desired position, press your chin to your chest, extend your arms parallel to the floor and begin to sway. We make sure that the lower part of the body remains motionless. In one approach we perform 50 swings forward and 50 back.

Working on the abs (complicated version)

We repeat the exercise described above. Only now we hold one of the legs suspended, at a right angle to the floor. If you don’t succeed right away, try to clasp the raised limb with your hands.

Building abs with your legs

Block No. 3. Final

At this stage, we gradually prepare the body to reduce the load. We do stretching exercises, not forgetting to breathe correctly. We do:

"Pendulum"

We lie down with our backs down, pressing our shoulder blades to the floor. We bend our legs at the hips and knees, forming right angles (the shin runs parallel to the floor). We tilt our legs to the side, trying to reach the floor with our knees. The head, back and shoulders remain motionless.

"Cat"

We kneel down and place our palms on the floor. On the count of “one,” we arch our back like a cat, simultaneously pressing our chin to our chest. On the count of “two” we perform a reverse bend. In one approach we perform at least 20 deflections in each direction.

"Fukutsuji Method"

If you want inches to disappear from your waist faster, include stretching using the Fukutsuji method. Roll the bath towel into a tight roll. We lie down on the floor and place a cushion under our back, making sure that it is at the level of the navel. We place our hands behind our heads and place our palms on the floor. We stretch our legs straight and, clasping our big toes, spread our feet in opposite directions. We lie in this position for 5-10 minutes. If you did everything correctly, the question “how to lose belly fat after 40 years” will very soon cease to worry you.

How to hide your belly with clothes?

If you choose the right things, you can hide even the biggest belly of a woman with clothes. Choose clothing that hides imperfections according to the following principles:

the fabric is dense, holds its shape, but does not create unwanted volume in the problem area;
do not buy things with light-colored inserts in the belly area;
refuse plain pink or peach clothes;
prefer small rather than large patterns: flowers, abstractions, geometric shapes;
choose a trapezoidal silhouette that widens downwards;
choose high-waisted jeans;
Do not tuck your top into your trousers so as not to draw unnecessary attention to the problem area.

It is very difficult for a woman to get rid of her stomach, since physiology implies the presence of a fatty layer there. But a proper diet, regular exercise and cosmetic procedures can work a miracle even after 60 years.

Is it possible to lose belly fat in a week?

Why the belly grows in women after 40 years is clear, but what to do about it, and is it possible to lose weight in a short time? It will not be possible to cope with the problem in a week, or even in a month, without surgical intervention. After all, it didn’t take a week to get enough of this fat either. But with a systematic approach and using all available methods, you can quickly tighten up problem areas.

In addition to correcting your diet (and this is not a diet at all) and doing feasible exercises, pay attention to the methods that are offered to you in spa salons. In particular, a cedar barrel, wraps and various types of massages.