Men: how to eliminate belly fat at 50?

From the age of thirty, men undergo a loss of muscle mass called sarcopenia. It is from this age onwards that he begins to thicken, and even to gain a belly. This happens even if the person has a fairly slim build. For this reason, it is necessary to find the right technique and the right exercises to quickly eliminate this unwanted belly fat. Indeed, once you reach the age of 50, it becomes quite difficult to lose fat, especially belly fat. To do this, you must first identify the various causes of this weight gain and discover all the methods to apply to remedy it. This article deals with all the reasons that can lead to the installation of unwanted fat in the body and especially in the belly and how to eliminate it.

The ideal BMI of a 50 year old man

Before tackling weight gain in men after the age of fifty, it is first necessary to determine the ideal weight. This is defined according to different parameters, but the BMI or Body Mass Index is a reference that allows us to estimate whether a person's weight is proportional to his height. This index is also used to determine a person's state of health. Apart from that, the BMI is also used to determine the amount of fat tissue in the body of an individual. Therefore, certain criteria such as physical activity or the presence of a chronic disease can influence the BMI result.

The BMI is calculated by dividing weight in kg with height in m². The value is then compared to the WHO or World Health Organisation statistics to determine the body weight of an individual. In this case, a normal body weight is characterised by a BMI between 18.5 and 25. A value below this range indicates a person who is too thin, while a value above 25 indicates a person who is overweight.

From the age of 50 onwards, a BMI that is too high can expose a person to various risks of illness. It is therefore more than necessary to maintain a normal BMI by adopting a healthy lifestyle and regular physical activity. If this is not the case, fat mass is concentrated in the abdominal area, causing excess weight to be carried around the belly.

The belly after 50 in men

It is not uncommon for a man's belly to become rounder from the age of thirty. This is because the metabolism becomes slower and the body takes longer to function and produce hormones. As a result, the person eliminates less fat, because he or she loses energy and motivation. In this case, it becomes quite difficult to eliminate calories. In addition, as the fat sets in, the muscle mass decreases.

The accumulation of fat in the abdominal area is therefore due to genetic reasons, but also to a lack of physical activity. Nevertheless, it is important to know that the fat that settles on the belly can be completely eliminated by adopting the right habits but also with the help of natural fat burner like forskolin. These should be taken on a long-term basis and under the advice of a doctor. You should know that there are other supplements that can help you (we have written some articles to give you our opinion) as Trimtone, Phenq and Zotrim !

In the 50-year-old man, belly fat is also the result of a more affluent lifestyle. At this age, they are less active, but have slightly more financial resources than in their youth. Depending on the individual, this factor can also influence the appearance of an unattractive belly. However, it should be noted that this is not the case for all men, and the genetic factor remains the main reason for this weight gain.

Intestinal transit and digestion at the origin of belly fat

There are several reasons for belly fat. As far as the intestines are concerned, it is important to know that the intestines can be swollen and thus put pressure on your abdominal muscles. Inflammation of the intestines can cause bloating, but also abnormal swelling of the belly. In this case, it is important to adopt a healthy diet.

Regular detoxification is also necessary to eliminate toxins from the body, but also to promote cell regeneration. The ideal is to carry out this detox for three days in a row by eating only one fruit. This also serves as a good basis for getting back into a good eating habit.

For a better bowel movement, the consumption of fruit and vegetables is also necessary. Likewise, choosing wholegrain cereals is also a way to promote better digestion. Apart from that, certain physical exercises also help to improve bowel movements.

Eliminating belly fat through diet

Diet is an important factor in the accumulation of belly fat. Bad eating habits can easily lead to weight gain. This happens when the body consumes more starch, sugar or fat than it needs. In addition, lack of physical activity causes the body to accumulate more and more fat, which leads to overweight.

From the age of 50 onwards, there is no need to go on a restrictive diet. The aim is to eat a balanced and healthy diet. Adopting a good eating habit is therefore crucial to eliminating fat in a sustainable way. So, first of all, you need to review your diet and identify the foods that need to be reduced. These are dishes that are too sweet, too fatty or too high in calories. The aim is to find healthier alternatives to these.

In order to have a more balanced diet, you should first of all give priority to fruit and vegetables. You should prefer those that are rich in fibre, but also in vitamins and nutrients that are essential for the body. All these elements will serve to provide the amount of energy essential to the proper functioning of the body. Proteins and carbohydrates are also necessary for good muscle mass. However, it is important to choose foods that are rich in good carbohydrates in order to prevent them from being transformed into bad fat.

Drinking water is also important to help lose belly fat. An average of 1.5 to 2 litres of water is recommended for good health. It should be noted, however, that the fruit and vegetables you eat also contain water. This element can improve the intestinal transit.

External factors that promote weight gain

Various factors that occur in everyday life can influence the body and thus promote weight gain and the concentration of fat in the belly area. One of these factors is stress. At the age of 50, depending on one's professional or personal life, a person can sometimes be subject to stressful situations. Fatigue and depression can also influence a person's weight.

To avoid this, good practices such as weight training or yoga are recommended; the aim is to perform certain physical activities that promote relaxation. To do this, the advice and assistance of a professional may be necessary. For some cases of depression, a stay in a specific institution may even be recommended in order to follow a more effective treatment. Of course, this only applies to the most serious cases. Other, simpler solutions can be applied to regain a healthy body and especially to get rid of the unpleasant fat on the stomach and the rest of the body.

Knowing how to recognise the sensation of hunger

As mentioned above, adopting good eating habits is essential to gradually eliminate fat from the abdominal area. This starts with chew well its food. Secondly, it is important to listen to your food sensations. Sometimes the body does not know the difference between feeling hungry or just having an appetite. It can happen that a person adopts a predictive appetite and eats only out of habit and not out of hunger.

So it is important to listen to your body and recognise the difference between hunger and boredom or habit. Hunger is a physiological sensation that occurs when the blood glucose level drops. The brain will pick up on the signals and command the body to eat. Other physical signs also occur when a person is hungry. These are either gurgling in the stomach, feelings of tiredness or even tightness in the stomach.

In contrast, the simple urge to eat does not correspond to any specific demand from the body. In fact, it is only triggered by routine or certain emotions. The sense organs are also elements that induce an individual to eat even without being hungry. For example, smelling or seeing delicious food can make the body feel hungry.

The right diet for losing belly fat for men aged 50

Diet is a key element in weight loss throughout the body, but also in the stomach. At the age of 50, the metabolism decreases and therefore the calorie requirements must also be reduced. In this case, it is important to review the foods that you should and should not eat to have a healthy body and to eliminate unwanted fat.

Sugar is one of the ingredients that should be reduced at age 50. To do this, you should prefer foods with low glycemic indexes. For this purpose, you can choose proteins and whole grains in your daily meals. Vegetables and fruit should also be eaten in large quantities.

You should also make sure that you drink enough water, as it helps you to eliminate fat, but also toxins in your body. Eating foods rich in Omega 3 is also recommended for a better body.

Fighting belly weight gain through regular physical activity

In order to effectively eliminate belly fat, it is also necessary to focus on physical exercise. Eating a healthy diet is no longer enough, as the metabolism of a 50-year-old man is slow. Sports such as weight training are recommended for men in their fifties.

Strength training is indeed effective in combating muscle wasting. It also helps to maintain optimal hormone levels in the individual. To do this, it is necessary to favour certain exercises that allow for better shaping of the abdominal muscles and thus eliminate belly fat.

For this type of physical activity, the assistance of a coach is always recommended. As a professional, he or she knows which sports programmes are suitable for each physical build and for each age. It is true that the training of a 50 year old man is different from that of a 40 or 60 year old. Other parameters such as health status or physical resistance must also be analysed before any programme is established.

Losing belly fat with yoga

Yoga is an effective way to lose weight gradually by exercising the abdominal muscles. It can be practised alone or in a group and does not require any special equipment, as you use your own body strength.

Kumbhakasana or plank position

Among the exercises to be performed is the Kumbhakasana, more commonly known as the plank position. This posture is quite simple to perform and is effective in strengthening the abdominal muscles. It also helps to improve all the muscles of the body.

To perform Kumbhakasana, you must first get down on all fours, making sure that the palms of your hands are steady. To achieve this plank position, your shoulders must be well aligned and solid. For the next part of the exercise, you should place both feet backwards and spread them a little. At the same time, you should lift your head so that it is perfectly aligned with your whole body.

Then form a straight line with your body from your head to your ankles. As you do this, you will also engage your abdominal muscles and hold this position for 30 seconds and then release. Kumbhakasana is practised in five sets of 15-30 seconds, to be performed daily for best effectiveness.

Marjarasana or the cat pose

It is not always necessary to do hard exercises in order to get rid of belly fat. The cat stance is a good way to exercise the abdominal muscles. To prepare for this, you must first get into a four-legged position and make sure that your spine is straight. Spread your legs slightly while leaning on your arms and wrists.

To do this exercise, you need to breathe in deeply while deepening your back. You also open your chest and pull your shoulders back to bring your stomach close to the floor. Then exhale, rounding your back and pushing it towards the ceiling. The exercise then consists of performing these two movements with about fifteen seconds between each exercise.

Moderate physical activity

It is not necessary to do intensive sport in order to successfully eliminate unsightly belly fat. From the age of 50 onwards, you simply need to exercise regularly. Here are some ideas for moderate physical activity for people aged 50 and over.

Walking

The number of steps taken per day is an effective way of eliminating fat from the body, but also from the stomach. Whether it is slow or fast walking, the aim is to exercise regularly so that the body moves. Fast walking is more recommended for best results.

In addition, walking reduces the risk of cardiovascular disease. Brisk walking also helps to improve sleep and eliminate stress. It is therefore best to walk quickly and for a long distance. It is advisable to wear suitable shoes and to stay well hydrated during this exercise.

Swimming

This sport is effective in working the breath, but also in toning the body. Water aerobics is also an activity that can perfectly eliminate unsightly belly fat. For best results, it is advisable to swim on a regular basis.

It should be noted that swimming is a fairly easy sport to do. It is recommended for people who prefer sports that do not affect their joints.

Fitness

Presented in different forms, fitness is a physical activity that can be moderate or intense. It consists of repetitive movements designed to work a specific part of the body or the whole body. Breathing techniques are also practiced with this training.

Fitness can be practised either in a gym or at home. It does not require any specific equipment, but can also be done with weights or other accessories sometimes used in weight training. The latter, however, is more intense than fitness.

Strength training to lose belly fat at 50

To lose belly fat for men aged 50, you need to focus on exercises that involve the whole body, but also the lower abdomen. There are different programmes for men aged 50 and over.

Abdominal exercises

Before you start doing exercises that involve the abdominal muscles, you should be aware that at the age of 50, these muscles are often hidden in fat that has been there for years. To make your abdominal muscles appear, you must first of all carry out different types of exercises. The number of repetitions, the speed of execution and the number of sets should also be taken into account when performing these exercises.

In order to achieve beautiful abdominal muscles at the age of 50, it is important to perform basic exercises such as dynamic exercises. Only the pelvic muscles and the upper thighs are used in these movements. Movements that cause the body to rotate should also be avoided, as this can lead to wear and tear on the vertebrae. Oblique training is also recommended to ensure that love handles disappear.

Sheathing exercises, similar to the plank posture, are also recommended to get a flat stomach. They will not only strengthen the stomach, but also eliminate the fat that is located there, through each contraction. Apart from that, you should also correct your posture and straighten your back in order to help eliminate belly fat.

The pumps

Push-ups are also an effective way to lose weight around the stomach. They can be done at home and do not require any special equipment. Push-ups not only tone your body, but also develop your strength. To do them, place your hands on the floor and spread them shoulder-width apart.

The position adopted for doing push-ups is slightly similar to the plank position. However, the elbows are turned back and the back should not be bent. Doing several sets of push-ups strengthens the abdominal muscles, muscles the legs and tones the entire lower body. There are different types of push-ups, such as vertical push-ups, inclined push-ups or knee push-ups. The latter form is recommended for beginners to understand the basics of how to do push-ups.

Recommended endurance sports for men aged 50 and over

Losing belly fat for 50 year olds is also possible through intense exercise. For example, jogging or cycling will gradually eliminate the fat contained in the whole body and the stomach. The aim is to make 45 minutes of effort in order to better tap into the body's fat reserves!

Cycling is also very effective for a flat stomach. Ideally, you should do a 30 to 45 minute session at least twice a week. However, this pace can be increased as you get used to the effort. Endurance sports can also be accompanied by strength training, including weight lifting.

Lifting weights at 50

Before starting this type of training, it is important to know your body well. This is essential in order to determine the right exercises to work on for optimal results. For this, it is important to avoid movements that are too explosive as well as very heavy loads. Both of these parameters can actually harm your joints. This is why the intervention of a sports coach is indicated. He or she will guide you in the execution of the movements, but also in the establishment of an adapted sports programme.

Before each training session, it is necessary to warm up well, but also to stretch at the end. Recovery is also an important step for athletes aged 50 and over. One day of rest is enough for the body. Apart from that, 8 hours of sleep is also necessary to allow the muscles to rebuild after intense exercise.

HIIT or high intensity training sessions

HIIT is based on split workouts. The objective is to perform a very intense muscle workout for 10 to 30 seconds and then follow it up with another 10-second muscle recovery movement. This sequence will then be applied for 30 minutes for greater efficiency.

The aim of HIIT is to work the muscles so that the heart rate goes beyond 80 % of its maximum rate. For a 50 year old man, for example, the rate should not exceed 136 beats per minute. To achieve this, 10 sets of exercises with an average duration of 30 seconds should be performed. Between each set of exercises, low-intensity exercises lasting 2 minutes should be used as breaks.

Abdominal exercises to do from the age of 50

As mentioned earlier, abdominal exercises are essential to build up the abdominal muscles. They effectively serve to provide a flat stomach and thus develop the abdominal muscles. It should be remembered that having a flat stomach at the age of 50, as at any age, also depends on a balanced and adapted diet.

Types of abdominal muscles

There are a total of 4 muscle groups that are used in abdominal exercises. These include the rectus abdominis. It is essential to be able to flex the thorax over the pelvis. This muscle is essential for forming the six-pack. The transverse muscle is the deepest muscle of the abdominals. It is the muscle that gives you a flat stomach. It is also important for breathing. The external and internal oblique muscles allow the rotation of the thorax. It is therefore necessary to determine the types of exercises to be performed in order to better target the right abdominal muscles.

The crunch

This standard exercise is ideal for working the abdominal muscles. It consists of pressing the pelvis against the floor and lifting the shoulders off the floor. This exercise uses various muscles in the abdomen. Different variations of the crunch are also practised to get a flat stomach. These are the V-up or combined crunch and the high pulley crunch.

Leg press on the floor or on a bench

This exercise can be done on a raised surface or on the floor. To do it, you have to sit down and bring your legs up to your chest. The aim is to lower your legs so that they are perpendicular to the floor. This is a good way to exercise the lower abdomen.
Scissors

This type of exercise works both the upper and lower abdominal muscles at the same time. This movement is also effective for the obliques. To perform this exercise, you should first of all sit in a seated position and lean back slightly. Place your legs on top of each other in a scissor shape while placing your hands behind your head.

In order to work the abdominal muscles, it is important to alternate these different types of exercises. It is also important to perform complementary exercises to the abdominal muscles, such as lifting weights or doing push-ups.

At the age of fifty, it can be difficult to lose weight. However, by following these recommendations, it will be easier for you to lose the fat in your body, especially around your abdominal area. It should also be noted that the intervention and advice of a professional is very useful for better results. The latter can intervene in terms of diet, but also in terms of sports by establishing specific programmes adapted to each individual. The aim is always to adopt a new, healthier and more balanced lifestyle. Indeed, when you decide to eliminate the fat in your body and especially in your stomach, you must also adopt your new habits for the rest of your life. Of course, the physical exercises must be adjusted according to your advancing age. It is possible to exercise at moderate or low intensity even after 80 years of age.