Belly Fat

[sassysissy244]

I have a gut the size of a nine month pregnant lady. I am sedentary and would like to change that. Not just for the new year but a new beginning. I am over weight and 50. I am embarking on a life change either way. I can choose health or illness in my next decades. It took a long time to get here. I want some advise for getting the gut gone.
thanks

[francis3868]

Hi, I m 45 years old been skinny all my life. Been going to the gym the past 6 years, 3 times a week and do weights and cardio. Since I started perimemopause at the age of 40 I have been putting on abdominal body fat, hip and lower back fat with no weight gain. I only weight 123 lbs and am 5' 4", I have never been on a diet. Don t really want to go on a diet because I am skinny and will look unhealty.  But what do I do with the abdominal fat.

[GRAMMYLUVDBY4]

Hi, I'm 48 and the most overweight I've ever been.  I'm considering gastric by pass, I've tried everything, diet after diet. I was advised by my gyno that that's the only way to go....

[Dr Arora]

Hi, loosing belly fat can be a difficult job at times. You want to get rid of the belly fat. Follow a few tips to start losing belly fat but it would not be a faster phenomenon. Major factors contributing to belly fat are overeating, no exercise, lack of balanced diet. Serving sizes bigger than required/ eating without being hungry/ snacking while watching movies, TV. You have two each small sized servings more frequently a day as compared to large servings few times a day. Include fruits, vegetables, and grains (multiple servings), meat/dairy products (once or twice). Avoid saturated fats and replace them with polyunsaturated ones. Keep doing cardiovascular exercise like walking, jogging, aerobics, cycling etc along with few abdominal exercises as well. It increases metabolism and burn calories. Calculated weight training will also help. Good luck.
Regards

[deadgamegrrl]

Hi!

I'm the same age as you.  You can definitely do this!  Don't listen to anyone that tells you that you can't!  Hormone changes around menopause do tend to slow the metabolism somewhat and they also make you gain your weight more like 'a man' in the belly due to the loss of estrogen balance.
Since you have been sedentary, I would suggest starting with walking, either outdoors or on a treadmill.  Build up slowly to 30-45 minutes per day 3-5 times a week.  If you have joint issues that preclude walking, try a stationary bike.  The recumbent models are easy on the back.
Once you are comfortable, add in resistance training at least 2x per week.  Start very light, with one set of 10-12 reps for each major muscle group.  You can use dumbbells or resistance bands, even body weight.  Building muscle will help speed up your resting metabolism so you burn more calories even at rest as well as strengthening bones and toning your body.
Yoga is also great for toning and core strength, in addition to its mind-calming effect.  You can do very gentle yoga, don't think you need to do a power class to feel the benefits.
Feel free to PM me if you have any other questions.  I work as a personal trainer and would be glad to help you out if I can!

~~ dgg