How to Lose Middle Aged Belly Fat Quickly and Easily

How to Lose Middle-Aged Belly Fat Quickly and Easily: There’s no single trick for losing belly fat quickly. However, you can make changes to your lifestyle that can help you lose this type of fat. Try to get moderate aerobic exercise—like walking—each week and include strength training exercises. Weight training can also help you build lean muscle, which burns calories more efficiently than body fat.

1. Eat Less Carbohydrates

How to lose middle-aged belly fat quickly: Eating a healthy diet packed with lean proteins, vegetables, and whole fruits is key to losing belly fat quickly after 50. But it is not just about calories in versus calories out; eating carbohydrates that turn into sugar is also a major contributor to a belly fat increase.

A high carbohydrate intake leads to a rise in insulin, which causes your body to store excess glucose in the form of fat around the waist, says Dr. Boling. Choose lower-sugar carbs like whole grains, beans, legumes, fruit, and starchy vegetables.

Stress hormones can also promote a buildup of visceral fat, so try to find ways to reduce your stress level. A great way to do this is by doing daily activities that help you relax, such as yoga or meditation. Also, adding HIIT workouts to your routine, such as squats and burpees, is another good way to get your heart rate up and burn more calories.

2. Exercise More

How to lose middle-aged belly fat quickly: For most adults, exercise is key to losing belly fat quickly. Cardiovascular exercise helps reduce abdominal fat, and strength training builds lean muscle. Try high-intensity interval training, or HIIT workouts, which are designed to burn more calories in less time than traditional cardio exercises. HIIT involves short bursts of high-intensity exercise followed by periods of rest or lower-intensity activity. The workouts can be done on a treadmill, exercise bike, or even at home using equipment like resistance bands or weights.

Aim to get at least 30 minutes of moderate-intensity exercise most days. This can include activities such as walking at a casual pace, taking the stairs, and standing while you talk on the phone.
In addition, getting enough sleep is important for fat loss. Studies show that getting adequate amounts of sleep helps regulate appetite and promotes healthy body weight. Insufficient sleep increases cortisol levels, which can cause the body to store more fat.

3. Eat More Lean Protein

How to lose middle-aged belly fat quickly: There’s nothing worse than belly fat that won’t budge with exercise and diet. The good news is that exercise can help, but a better diet can make the difference, says Michele Promaulayko, RD, author of Sugar Free 3.
When it comes to protein, aim for lean sources (which the USDA defines as having 4.5 grams or less of saturated fat per serving and 2 grams or less of trans fat). Try these:

Eggs are another great choice. You can whip up an omelet, scramble them, or add them to a veggie bowl for added protein and fiber. But beware that whole eggs are a source of cholesterol, so go with two or three egg whites per day and enjoy the yolks only a few times a week.

Lean meats, like 93% lean ground beef, pork loin, and skinless chicken breasts, are high in protein and low in calories. Also, try seafood options that are low in methylmercury and rich in omega-3 fatty acids, such as tilapia, cod, flounder, and salmon.

4. Get More Sleep

A lack of sleep can lead to a higher body mass index and is correlated with belly fat. A good night’s sleep can help burn belly fat by reducing the release of the hormone insulin, which promotes the storage of belly fat. Exercise is another great way to lose belly fat quickly. By engaging in a workout routine that includes high-intensity interval training, you can increase your muscle mass, which will enhance your metabolism.

If you struggle to get enough sleep, try putting your phone down at least an hour before bed and turning off the TV. This will allow you to wind down and sleep soundly, which will also help your hunger hormones ghrelin and leptin to work properly. Lastly, stress can promote the storage of belly fat so it’s important to find ways to manage your stress, whether that be through meditation, yoga or physical exercise.

5. Stop Drinking Sugar-Sweetened Beverages

Added sugars in soft drinks, sweetened iced tea and coffee, candy, fruit juice, flavored yogurt, energy and sports drinks and some so-called health beverages contribute calories to the diet and can lead to weight gain. Adding water, seltzer and 100% unsweetened fruit or vegetable juice to your diet can help reduce the amount of soda you consume.
Don’t try to go cold turkey, however. “When you cut back gradually, it’s much easier to stick with a new habit,” says dietitian Mascha Davis. If you drink two sodas a day, try cutting back to one or even none.

If you’re looking for ways to boost your water without the extra sugar, consider mixing a little seltzer with fresh lemon or lime or a little stevia-based sweetener. Some studies suggest that these low-calorie sweeteners can curb cravings for SSBs. Alternatively, try drinking a cup of hot green tea, which has powerful anti-inflammatory properties and provides important nutrients like calcium, potassium, and magnesium.

6. Stop Drinking Alcohol

A beer belly can do more than ruin your swimsuit confidence; it’s also linked to serious health problems like high blood pressure and diabetes. But it’s not impossible to lose middle-aged belly fat Quickly with diet and exercise, especially if you switch from beer to red wine, which has fewer calories.

A typical beer contains 150 calories, so drinking several can easily add up to a lot of excess weight. Alcohol can also increase appetite and cause people to choose more calorie-dense foods, such as pizza, wings, and other fried foods.


A month of abstinence from alcohol can result in several physical and mental benefits, including improved energy, better sleep, and a stronger immune system. Stabilized sugar levels mean fewer cravings and more regular eating patterns. The monetary perks can also be significant, with extra money to put toward other wellness-related activities. If you do decide to drink, try to stick with light beers and limit mixed drinks with lots of syrups and liqueurs.


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