Showing posts with label weight gain. Show all posts
Showing posts with label weight gain. Show all posts

Friday, October 3, 2014

Looking Younger after 40 - Get rid of Middle Age Belly Fat

Muffin top. Belly fat. Spare tire. Mid life bulge. 
These are the words that strike fear for women after forty. It is a fact that metabolism slow downs as we age, but decreasing estrogen levels are not the only reason it happens. Decreased physical activity, increases in insulin resistance and lack of sleep will all contribute to weight gain. However it's the loss of estrogen that can affect where those pounds accumulate. So fat around the middle is avoidable if you can minimize weight gain and improve your metabolism. Here are some tips on how to do that:

1. Exercise, duh. 
Make your exercise aerobic - and push yourself. The science behind this is that exercise at a sufficient level "anaerobic"will rev up you metabolism to burn calories for hours after your workout.

2. Drink Green Tea and Coffee.
Caffeine is a stimulant and it can raise your heart rate signaling your body to burn calories faster. Green tea contains "catechins" that can help burn belly fat and coffee jump starts lipolysis which is the break down of fat.

3. Spice it up.
Cayenne and chili peppers contain capsaicin which according to a 2009 study published in the American Journal of Clinical Nutrition increases metabolism and helps the body burn fat more efficiently.
Also read about the benefit of using Apple Cider Vinegar to Lose Belly Fat {Here}.

4. Power up with Protein.
It takes more calories to digest protein than it does for the body to metabolize fat and carbs. Think about replacing your carb intake with lean protein like fish and chicken.

5. Say no to Crash Dieting.
Eating less than 1200 calories a day may help shed pounds, but it can backfire if you lose muscle which will slow down your metabolism - making your body gain weight faster than it did before the diet. 

6. Increase your Sleep.
Hot flashes, night sweats, and the responsibility of caring for children and aging parents makes it harder to get to sleep and to stay asleep, but studies have shown that not getting enough sleep at night is associated with being overweight.  Sleep deprivation increases levels of ghrelin that can increase food cravings. According to a 2014 Canadian study published in Obesity, getting just one more hour of sleep per night reduces belly fat accumulation.  Check out the other benefits and ways to increase beauty with sleep {HERE}.