Tough Terrain: Belly Fat After 50

I’ll start with a frank admission. I’ve always been one of those lucky women who could eat what she wanted, without worrying about putting on weight. I’m tall too, and able to carry a few extra kilos well. After I had my two children, I bounced back quickly, without exercise. Subsequently, belly fat – even watching my weight – was never on my radar. Ever. That was, until I hit menopause in my 50’s.

That magical milestone

That magical milestone occurred just prior to the COVID19 pandemic. Lockdowns were common and I looked forward to Wine O’clock – a daily event around 2:00 pm, that livened up my day and added an extra bit of zing to whatever I was doing (it definitely wasn’t learning how to make spelt bread, or declutter my cupboards). ‘What did it matter?’ I thought…’a few extra kilos won’t hurt, and it’s not like I have to be anywhere.’  Famous last words. The pandemic finished, but my belly fat and weight gain had only just begun. I also needed to ween myself off alcohol too, but that’s another blog for another day.

Despite my best efforts, the stubborn pouch around my midsection that I’d nurtured into existence felt impossible to shake, and I came to realise that this is a common issue amongst women after menopause.

The uninvited guest

Why does belly fat stick around like an uninvited guest as we journey through our 50s? The answer lies in a combination of influences, but first, let’s look at the main factors attributable to weight gain:

• Calories taken in each day

It’s pretty straightforward. If you consume more calories than you burn, you’re going to gain weight (I blame YOU, Wine O’clock).

• Calories burned off each day

I wasn’t exercising that wine off.

• Age

I was menopausal – more on that below.

• Genetics

Belly fat doesn’t necessarily come about because of your lifestyle choices – genes have a lot to do with it, and a recent scientific study found that as much as 50% of fat distribution may be determined by genetics.

Hormonal changes

The hormonal rollercoaster of menopause can wreak havoc on your body, particularly in the realm of fat distribution. Estrogen, the hormone that once helped regulate metabolism and kept your waistline trim, takes a nosedive during menopause. With this decline, fat tends to accumulate more readily around the abdomen, leading to belly fat.

Metabolic slowdown

Metabolism, the body’s engine for burning calories, naturally decelerates with age. This slowdown is compounded by a decrease in muscle mass, which further reduces your calorie-burning potential. As a result, excess calories are more likely to be stored as fat, particularly in your abdominal region.

Lifestyle factors

A modern lifestyle can exacerbate the battle against the tough terrain of belly fat. Stress, a ubiquitous companion in your fast-paced life, triggers the release of cortisol, a hormone that promotes fat storage, particularly around the midsection. Poor sleep habits, sedentary behaviour, and unhealthy eating – and drinking – patterns only add fuel to the fire, making it even more challenging to maintain a trim waistline.

What do you do to combat belly fat?

So, what do you do to combat belly fat? You’re busy, managing a household, holding down a job, maintaining a relationship, or flying solo (both come with inherent challenges) navigating your way through raising teenagers or older children (little kids little problems, big kids, big problems) and potentially helping ageing parents to a greater or lesser degree. Do you have time to prepare special meals? Perhaps not, but there are ways to mitigate the onset of belly fat that won’t take too much time.

5 ways to beat belly fat

1. Prioritise strength training

Cardio may get all the glory, but when it comes to targeting belly fat, strength training reigns supreme. Lifting weights or engaging in resistance exercises helps build lean muscle mass, which not only boosts metabolism but also enhances fat burning – even at rest. Aim for a well-rounded strength training routine that includes exercises targeting the major muscle groups, such as squats, lunges, deadlifts, and chest presses.

Incorporate these exercises into your regimen at least two to three times per week for optimal results. You don’t need to spend hours at the gym to do this. Boiling a kettle for a cuppa? Throw in a few lunges while you wait! Cleaning the shower recess? Squat instead of bending (your back will thank you too). A couple of bricks I found in the backyard are actually pretty weighty and lifting those makes for decent weight resistance exercise. I also make time to go to yoga once a week and incorporate a few moves into my morning routine. I can’t sing yoga’s praises highly enough to be honest, especially the older I get.

2. Mindful eating

Gone are the days of crash diets and deprivation. Instead, embrace a mindful approach to eating –one that fosters a healthy relationship with food and honours your body’s signals. Tune in to your hunger and fullness cues, eat slowly, and savour each bite. Focus on filling your plate with nutrient-dense whole foods, including plenty of fruits, vegetables, lean proteins, and healthy fats, while minimising processed foods, sugary snacks, and excessive alcohol intake. Remember, it’s not just what you eat but how you eat which matters. For me, I eat so quickly, I don’t feel full unless I have more, and I am learning to be mindful of this. Practice portion control, avoid distractions while eating, and cultivate a sense of gratitude for the nourishment you provide your body.

3. Manage stress

In a stress-filled world, finding ways to manage and reduce stress is essential for overall health and well-being—and for combating belly fat. Incorporate stress-reducing practices into your daily routine, such as meditation, yoga, deep breathing exercises, or spending time in nature. These activities help lower cortisol levels, the hormone responsible for fat storage around the abdomen, and promote a sense of calm and relaxation. Don’t underestimate the power of self-care; prioritise activities that bring you joy and help you unwind, whether it’s reading a book, taking a bath, or spending quality time with loved ones.

4. Quality sleep

Quality sleep is non-negotiable when it comes to managing belly fat and supporting overall health. Aim for seven to nine hours of restorative sleep each night, allowing your body ample time to repair, recharge, and regulate hormones. Establish a consistent sleep schedule, winding down with relaxing activities before bed to signal to your body that it’s time to rest. Late night coffees and scrolling through your phone is not going to cut it. As well, avoid heavy meals close to bedtime, and instead opt for light, easily digestible snacks if needed.

Create a sleep-friendly environment that’s cool, dark, and quiet, and invest in a comfortable mattress and pillows to ensure a restful night’s sleep. If, like me, you sleep with a snorer who sounds like a chainsaw on a good day, invest is some quality ear plugs you can sleep with.

5. Stay active throughout the day

In addition to structured exercise sessions, make a conscious effort to incorporate more movement into your daily life. Find opportunities to be active throughout the day, whether it’s taking short walks during breaks, using the stairs instead of the lift, or engaging in household chores or gardening activities. Sitting for prolonged periods has been linked to increased belly fat, so aim to break up sedentary time with short bursts of activity.

Herein lies the fork in the road

When you realise you’re building belly fat, you’ve got a decision to make. Either you either embrace your belly fat and keep going – eat the bread, drink the wine, and don’t change a thing. At the end of the day, it is your choice after all. Know though, that your belly fat will be even harder to shift, and you may experience health complications further down the track the older you get. Alternatively, you can choose to change your lifestyle to accommodate your changing body and make things a little easier for yourself in the long run.

 

If you do decide to make those changes, your journey to banishing belly fat after 50 may be challenging, but it’s certainly not impossible, and I’m on that very journey right now. By understanding the factors at play, adopting healthy lifestyle habits, and implementing targeted strategies, you can reclaim control of your waistline and embrace a fitter, healthier version of yourself. Don’t just take my word for it though – see your doctor or health professional to discuss your options further.

Here’s to embracing the journey with courage, determination, and a healthy dose of self-love!

Love You. Love Life.