There’s never a bad time to start your fitness journey. However, losing weight can sometimes become more difficult with age. This is due to a number of factors, including hormonal changes, a less active lifestyle, loss of muscle mass, and more. But don’t fret! It’s still possible to slim down and even achieve a flat belly over 50. It just takes determination and a few healthy habits.
We asked certified personal trainer Kate Meier for her step-by-step advice on blasting stomach fat and achieving the flat belly over your dreams over 50. “Achieving a flat belly at any age entails a combination of healthy lifestyle choices, and the same is true when you’re over 50,” she says. “A healthy and well-planned diet, exercise, and overall wellness plan are key for reducing belly fat, but the best plan for you may be different than what’s best for someone else.” That being said, she recommends the following steps:
1. Set Realistic Goals
Although it may be tempting to get ahead of yourself, Meier tells us that it's important to stay realistic with your fitness goals. "No matter your age, setting achievable goals is crucial for maintaining motivation and long-term success," she says. "Over 50, the focus of a weight-loss plan should be on sustainable, realistic changes rather than losing fat as quickly as possible. Take into consideration any prior health issues or injuries, and make sure your plan is reasonable with all factors considered." Got it!
2. Consult With Your Doctor
Every body and lifestyle is different, which means that a personalized approach that considers your personal goals and needs is always the best way to go when it comes to any fitness plan. Because of this, speaking to your doctor is one important step to take when working towards your fitness goals.
"This step is important for anyone before beginning any fitness or diet plan," Meier says. "You should always consult with a healthcare provider to make sure you're healthy enough for exercise and diet changes before embarking on a plan. This is especially important for those over 50, as age-related health issues may come into consideration."
3. Eat a Balanced Diet
Once you've set your goals and spoken to a healthcare provider, it's time to get down to business. As Meier notes, one of the most important parts of losing weight is maintaining a balanced diet.
"Nutrition becomes increasingly important with age, so eating a balanced diet rich in fruits, vegetables, lean protein, and whole grains is a crucial step in weight loss in your 50s," she says.
In addition to adding the right foods to the mix, limiting your intake of unhealthy foods is also crucial. "Eating processed foods, sugars, and high-fat foods in excess is not only unhealthy, but won’t serve your goal of a flat tummy. Part of a balanced diet includes staying properly hydrated, which is super important for overall health as well as workout performance and can even help curb your appetite," she adds.
4. Incorporate Regular Exercise
A good workout routine is another major key to weight loss. "Exercise helps boost metabolism, build and strengthen muscle, and burn calories. It also improves cardiovascular health and overall health, which becomes increasingly important with age," Meier says.
"Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes per week of vigorous aerobic activity per week, as well as strength training, as recommended by the American Heart Association." Noted!
5. Get Quality Sleep
Weight loss isn't just about hard work. It's also about ample rest! Sleep is integral to so many aspects of your health, including your ability to shed pounds. "Quality sleep regulates hormones that affect appetite as well as those that regulate metabolism, so aiming for at least 7-9 hours per night is an important part of overall health and wellness," Meier says. "Sleeping on a regular, consistent schedule is also just as important as diet and exercise when it comes to losing fat."
There are many healthy habits you can follow in order to improve your sleep schedule. Make sure it's a priority!
6. Stay Consistent, and Monitor Your Progress
You know what they say: consistence is key! Don't lose sight of your goals, and don't give up. Rememebr that weight loss is a long game. "Achieving a flat belly takes time and consistent effort, so it's important to be patient and stay committed to your goal—this also ties into setting realistic goals," Meier says.
She offers a bit of advice when it comes to monitoring your progress: "Tracking your progress, whether in the form of a workout and food diary or by taking progress photos or measurements, can help you stay motivated and make necessary adjustments to your plan over time. When training in your 50s, keeping track of progress in some way is key to see how your body responds to different diet and exercise strategies."
All in all, while weight loss is certainly hard work, it's important to take it day by day. If you stay determined, practice healthy habits, and follow Meier's advice, you'll be on your way to the bottom of your dreams in no time!
