The Hiddens Dangers of Belly Fat for Women Over 50 and How to Combat It

As we age, it can become more difficult to manage our weight. Hormonal changes, a more sedentary lifestyle and a slowing metabolism can all contribute to weight gain. One of the biggest concerns in this age group is the accumulation of belly fat. This isn’t just about aesthetics, belly fat, particularly visceral fat poses serious health risks. Let’s take a quick look at the difference between visceral and subcutaneous fat and the risks associated with both. Then, more importantly let’s dive in and look at five ways we can prevent, reduce or eliminate belly fat.

Subcutaneous Vs. Visceral Fat

Belly fat can be made up of both subcutaneous, meaning under the skin and visceral pertaining to your viscera or organs. Both types of fat can be dangerous, but visceral fat is more dangerous than subcutaneous fat. 

Risk Associated with Visceral Fat

Visceral fat surrounds the organs and is metabolically active. Fat cells reach a point then begin to starve and die. As fat cells die, they release chemicals known as inflammatory cytokines. These cytokines cause systemic inflammation in the body. Low grade inflammation can destroy small blood vessels and damage internal organs, cells and tissues causing health risks like cardiovascular disease, insulin resistance, type 2 diabetes and cancer. A simple way to measure belly fat is to use a tape measure. Measure right above your hip bones without sucking in your gut. Risks of disease are higher with a waist measurement of more than 35 inches for women and 40 inches for men. 

Reductions in abdominal and visceral adiposity improve insulin sensitivity, lipid profile and cytokines, which consequently reduce the risk of CVD and some cancers. 

5 Ways to Reduce Belly Fat

1. Crowd out transesterification fats with mono and polyunsaturated fat. Replace foods like cakes, cookies, chips, margarines, frozen foods like pizzas and chicken tenders with foods like avocados, fish, olive oil, nuts and seeds.
2. Increase Dietary Fiber–90% of Americans don’t get enough fiber. One study showed Increasing soluble fiber by 10 grams daily reduced risk of visceral fat gain by up to 3.7%.Women over 50 should aim for 21-25 grams of fiber a day. Foods high in fiber include lentils, avocados, oats, raspberries, almonds, chia seeds, pears, artichokes, Brussel sprouts and beans.
3. Manage Stress–Chronic stress can lead to increased levels of cortisol and more central fat. The nervous system doesn’t know the difference between good and bad stress or mental or physical stress. Finding ways to reduce stress whether it’s deep breathing, meditation, finding a hobby you love or walking and talking with a friend are all ways that can help reduce stress and lower cortisol to an optimum level.
4. Regular Exercise Routine– Both cardiovascular and strength training are important when it comes to reducing or eliminating belly fat. Cardiovascular exercise will burn calories while strength training will build muscle, increase your resting metabolic rate and burn fat. Learn more about building muscle in menopause here.
5. Prioritize Sleep– Poor sleep is linked to weight gain and increased belly fat. Aim for 7-9 hours of sleep per night for overall health and weight management. To learn your sleep needs and how to attain them I created Improve Your Sleep In Menopause. Grab yours here.

Do Low Carb Diets and Intermittent Fasting Work?

Two ways to help reduce belly fat are low carb diets and intermittent fasting. As a health coach I recommend you find what works for you as an individual. Choose incorporating healthy habits that are sustainable. 

I agree with “low carb” when it means avoiding unnecessary processed foods like breads, chips, crackers, pasta and rice. However, vegetables, fruits and whole grains are carbohydrates that are good sources of fiber. 

Intermittent fasting can mean different things to different people. Once again, you need to find what works best for you for the long haul. There has been evidence that a 14-hour non-eating and 10-hour eating window has health benefits. One of the ways intermittent fasting helps with reducing belly fat is that you’re giving your body time to use stored energy as fuel. It also helps reduce inflammation. In the least, I recommend to my client to aim at finishing their last meal of the day at least three hours before bed and eliminate snacking so that their body has a chance to use stored energy. 

In Conclusion

Belly fat is more than just a cosmetic concern for women over 50. It can be a significant health risk. By understanding the hidden dangers and taking proactive steps to reduce belly fat, women can improve their overall health, enhance their quality of life and enjoy a more vibrant and active lifestyle. Choose one change to work on at a time. Embrace the change with patience and persistence. As that change becomes part of your lifestyle, choose another change and continue to move forward from there. Journaling can help you track the changes you’re feeling and seeing in your body. To learn more about working with me as your health coach, schedule a complimentary consultation call here.