As we age, our bodies produce less human growth hormone. This slows the metabolism while decreasing muscle mass and increasing fat storage. But you’re never too old to be healthy. It’s never too late to focus on belly weight loss for seniors.
Why Is Belly Weight Loss for Seniors Important?
Belly weight loss for seniors is important to focus on because excess belly fat can increase the risk of several serious health conditions. These include renal failure, fatty liver disease, pancreatic cancer, heart disease and type 2 diabetes. Luckily, it’s never too late to start losing weight. Let’s take a look at scientifically proven, actionable steps you can take.
How to Lose Belly Weight
Belly weight loss for seniors is no different than any other type of weight loss. It all comes down to consuming fewer calories than your body needs to maintain its current weight. There’s no spot treatment, like crunches and sit ups, to lose belly fat directly. There’s no fruit that specifically blasts belly fat. It takes dedication and diligence. Here’s what you can do:
Think About Your Drinks
It’s easy to forget about the calories in your drinks. An 8-oz. glass of orange juice contains 112 calories and no fiber to keep you full. But it’s easy to drink 12 or more ounces of orange juice without thinking about it. Sweetened iced tea, lemonade and coffee with cream and sugar are also dangerous calorie bombs.
To help you lose belly fat, choose calorie-free drinks like water, unsweetened tea flavored with lemon or lime juice, and black coffee. If you can’t eliminate juice completely, make your own. Homemade juice has less sugar and more fiber and nutrients than store-bought juice. Be sure to count the calories in your juice, milk, and alcoholic beverages to ensure they are within your caloric budget for the day.
Eat a High-Protein Breakfast
Scientific studies have shown when you eat a breakfast high in protein, you minimize cravings and reduce overall caloric intake throughout the day. The most bioavailable protein sources include healthy fish, low-fat dairy, lean meats, eggs and full-fat milk. A healthy breakfast should also include fiber from natural sources like whole grain toast or low-sugar fruits.
To make a complete breakfast, consider an egg and tomato sandwich with whole milk and a side of blueberries or a banana. A smoked salmon sandwich with an avocado slice on multi-grain or whole wheat bread and half a grapefruit is a great alternative if you prefer bitter fruits over sweet fruits. Aim for 40% of your daily calories to come from breakfast.
Dump the Junk
It’s hard to go to the grocery store or pass a vending machine without being faced by junk food. Processed foods, even those marketed as healthy, are loaded with sugar, trans fats, refined flour and sodium. Unfortunately, the older you get, the greater your risk of heart disease. In 2011, a study was published that showed the people at most risk for developing heart disease eat too much sodium and not enough potassium.
Luckily, if you ditch junk food, you can kill two birds with one stone. First, eliminate excess sodium by ditching processed foods. Then, increase your potassium intake by using bananas and other high-potassium fruits to replace your sugar cravings.
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