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Health
HOW TO GET RID OF BELLY FAT AFTER AGE 50
DIET AND NUTRITION TIPS TO GET A FLAT STOMACH ONCE AND FOR ALL
Ahmet Yarali / Getty Images
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By
Valerie Latona,
AARP
En español
Published June 01, 2020
/Updated May 09, 2023
Celebrity trainer and best-selling author Jorge Cruise isn’t shy when it comes
to talking belly fat — and how he, 40 pounds overweight years ago, carried a lot
of it. “Belly fat robs us of confidence at any age,” says Cruise, who is 52,
with a very flat belly. “But more than that, our waistline is our lifeline,
particularly as we get older. You can have hip fat, butt fat and arm fat, and
still be relatively healthy. But if you have belly fat, it will crush your
health.”
Researchers agree: Belly fat, specifically something called visceral fat, is
harmful to your health. This fat in the belly area can lead to health problems
including cardiac disease, type 2 diabetes, cancer, dementia and stroke. What’s
more, it’s an indicator of premature death.
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This is the type of fat that affects the health of millions of Americans, with
more than 50 percent of U.S. adults struggling with it, according to researchers
from the National Institutes of Health.
If your belly protrudes, you’re likely one of them, though a more accurate way
to determine if you’re at risk is to pull out the tape measure. A waist
measurement of 35 inches or more for women or 40 inches or more for men is an
indication of bad belly fat.
Video: 10-Minute Core Strength Exercise With Jorge Cruise
EXERCISE TO GET RID OF BELLY FAT
Experts say the only way to get rid of belly fat is a comprehensive lifestyle
approach that incorporates both diet and exercise. “The ideal approach involves
addressing your overall lifestyle, including eating a balanced diet of whole,
naturally fiber-rich foods, being regularly active, prioritizing sleep, not
drinking excessively and managing stress,” says Cynthia Sass, a private practice
dietitian who works with clients long distance and specializes in nutrition for
mental and physical performance and longevity.
Regular, consistent cardiovascular, or aerobic, exercise like
walking, running and swimming has been shown to help burn calories and some fat.
But high-intensity intermittent exercise (HIIE) — also referred to
as high-intensity interval training (HIIT) — is a more efficient way of
exercising, getting more results in less time.
HIIT is a form of cardiovascular exercise that alternates between short bouts of
high-intensity and low-intensity exercise for the duration of the workout, which
is usually 30 minutes or less. This type of interval training includes walking
or running at a slow pace, then speeding it up, then repeating. It can also
include aerobic, boot-camp-style cycling, or any classes that alternate between
slower to moderate-intensity and high-intensity movements.
What you eat matters, too. “You can’t out-exercise a bad diet,” says Michele
Promaulayko, author of Sugar Free 3: The Simple 3-Week Plan for More Energy,
Better Sleep & Surprisingly Easy Weight Loss! (2019). “Eating a healthy diet and
working out are great companions.” Here’s how to revamp your diet for a flatter
belly after 50.
Video: 10-Minute Belly Fat Blast Workout With Denise Austin
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CUT DOWN ON SUGAR
Sugar — particularly hidden sugar in the diet — is one of the leading causes of
fat and specifically belly fat, according to Promaulayko. “Excess sugar is a
major driver of belly fat and fat in general because we only need very little
for energy. The rest is stored as fat. And the fact is, we’re getting way more
than we need via added and hidden sugars,” Promaulayko says. “We’re only
supposed to be getting 10 percent of our daily calories from sugar, but we’re
getting about 40 percent of our daily calories from sugar.”
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Sass also recommends cutting down on sugar in the form of empty carbs like
cookies, doughnuts, muffins and white bread, all of which contribute to belly
fat.
EAT A PLANT-BASED DIET
Sass recommends eating a healthy, balanced, plant-based diet. “Plant foods rich
in monounsaturated fat — avocado and avocado oil, extra virgin olive oil, whole
Mediterranean olives and olive tapenade, nuts and nut butter — as part of a
healthy balanced diet may help reduce belly fat,” she says. These healthy fats
have been shown to improve insulin sensitivity and reduce inflammation, two
conditions that are also linked to belly fat, she adds.
Pulses, the umbrella term for beans, lentils, peas and chickpeas, are another
important food group, Sass says. “The unique combination of fiber and plant
protein found in pulses makes them an excellent food for regulating blood
sugar and insulin,” she says. “Pulses have been shown to help reduce body fat,
and regular pulses eaters have smaller waist measurements and an over 20 percent
lower risk of obesity.”
Research has also shown that people who eat whole grains lose more belly fat
than those who eat refined grains. “Whole grain eaters also experienced greater
improvements in C-reactive protein, a blood marker for inflammation, which is
tied to belly fat,” says Sass, adding that soluble fiber is also key. “One study
found that for every 10-gram increase in soluble fiber eaten per day, visceral
fat was reduced by almost 4 percent over five years,” Sass says. “Pulses are an
excellent source. Other foods that provide soluble fiber include oranges,
apples, pears, figs, broccoli, brussels sprouts, sweet potato, oats and
avocado.”
A plant-based diet not only can help you reduce belly fat, it could help you
live longer. A January 2023 study in JAMA Internal Medicine found that sticking
to a plant-based or Mediterranean diet was linked with about a 20 percent lower
risk of early death.
Video: 10-Minute Arms and Abs With Denise Austin
LIMIT ULTRAPROCESSED FOODS
A recent study by the NYU Global School of Public Health found that consumption
of ultraprocessed foods has risen in the majority of the population in the last
two decades. The researchers said that eating these ultraprocessed foods — such
as sodas, frozen pizza, fast food, salty snacks and sugary breakfast cereals —
“may be a key driver of the U.S. obesity epidemic.” Other recent studies have
linked highly processed foods to higher risks of dementia, cancer and death from
heart disease. Research has found that these foods can increase your risk of
gaining belly fat. So, try to cut way down on frozen meals, fast food, chips
and sugary drinks. Note that not all processed foods are necessarily bad for
you: Bagged salads, canned beans and frozen fruits and vegetables, for example,
are processed but can also be healthy options.
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CONSIDER INTERMITTENT FASTING
There are many types — from time-restricted eating (limiting your eating window
to a certain amount of time per day) to alternate-day fasting, where you limit
calories to 500 or 600 two nonconsecutive days a week, to brief continuous
fasts, Sass says. “Intermittent fasting has been shown to help reduce belly
fat,” she says. But what you eat when you’re not fasting is key to whether
you’ll lose weight.
Cruise himself follows an intermittent fasting diet and says he’s never felt
better. He fasts for 20 hours and eats one traditional meal a day during a
four-hour window. During his 20-hour fasts, he has what he calls “flat belly
meals,” which are essentially snacks limited to a mix of high-fiber chia seeds,
almond milk, avocado oil and stevia, a natural sweetener. “These turn off the
hunger without breaking the fast,” Cruise says. “The result is you’re never
hungry, and you lose weight and belly fat.”
Although some studies have found intermittent fasting helps people lose weight,
one recent six-year study published in the Journal of the American Heart
Association that calories mattered more than meal timing for weight gain.
So no matter how you are timing your meals, a healthy eating pattern with
plant-based foods and limited processed foods seems to be the way to go to get
that flat belly.
Video: No Crunches! A Simple Core Workout With Fitness Expert Kathy Smith
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MEMBERS ONLY
Restaurants
Corner Bakery Cafe
10% off dine-in and carry-out orders
learn more
See more Restaurants offers >
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MEMBERS ONLY
Health & Wellness
AARP® Prescription Discounts provided by Optum Rx®
Free Rx discount card for use at over 66,000 pharmacies nationwide
learn more
See more Health & Wellness offers >
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AARP MEMBERSHIP
Join or Renew Today
Save 25% when you sign up for automatic renewal
Learn More
See more Health & Wellness offers >
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234
*
*
*
*
* Health & Wellness
BMI Calculator
Determine your healthy weight
learn more
See more Health & Wellness offers >
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* MEMBERS ONLY
Restaurants
Corner Bakery Cafe
10% off dine-in and carry-out orders
learn more
See more Restaurants offers >
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* MEMBERS ONLY
Health & Wellness
AARP® Prescription Discounts provided by Optum Rx®
Free Rx discount card for use at over 66,000 pharmacies nationwide
learn more
See more Health & Wellness offers >
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