Beat the Middle Age Spread

Photo Credit: Mallinaltzin CC-BY-3.0
For some people, especially women, a spreading waistline is just part of entering middle age. Hormonal changes in a woman’s body can cause fat to migrate from the upper body and legs to the abdomen. Belly fat is a serious health risk for both men and women. Belly fat increases your risk of heart disease, diabetes and some types of cancer. Belly fat is difficult to lose, but it’s not impossible. Reducing your calories and getting aerobic exercise every day can help burn fat and trim your waistline.
Belly fat isn’t only the round shape you see on the outside, it includes fat inside your belly around your internal organs. Internal belly fat, or visceral fat, puts you at a greater risk for cardiovascular disease, strokes, breast cancer, colon and rectal cancer and type 2 diabetes. The best way to reduce belly fat, both visceral and visible fat, is to eat a healthy diet and get at least 30 minutes of aerobic exercise every day.
Eat more fruits and vegetables and lean meats. Cut fats and fatty foods from your diet completely. Avoid soda and sugary foods, or limit the amount of sweets and sodas you consume. Switch to no-sugar drinks, such as flavored water. Avoid processed flour and white flour foods. Switch to whole grain crackers, bread and flour. Try to avoid buying any processed foods, opting instead for fresh foods. Canned soups, frozen dinners and ready-to-eat or quick preparation foods are often high in calories, fat, preservatives and sodium. Cut back on fast food or stop eating at fast food restaurants altogether. The typical fast food burger can add 600 calories or more to your diet. Drink plenty of water throughout the day to keep your body hydrated. As a bonus, your skin will be softer and more supple if you are properly hydrated.
To get rid of belly fat and to keep it off, you have to exercise. Adults need to get at least 30 minutes of aerobic exercise every day. Aerobic exercise, also called cardiovascular exercise or just cardio, is any activity that increases your heart rate and respiration and makes you sweat. Brisk walking, jogging, climbing stairs, walking on a treadmill or working around the house and mowing the lawn are good ways to get exercise.


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