With age, the body undergoes many changes - the metabolism slows down, the hormonal background changes, and the maintenance of weight within the norm becomes a more complex task. After 50 years, it is especially important to take care of the diet, physical activity and regime of the day.
The American edition of Eatthis has gathered the most effective habits that help fight excess fat, including in the abdomen. That's what really works:
Bananas are not the enemies of the figure
Bananas contain inulin - prebiotic tissue, which, according to Nutrition & Metabolism, helps people with prediabet to reduce weight and fat levels, and also improves blood sugar. This is especially true after 50 years, when the risk of diabetes increases.
Choose whole grain instead of white bread
Carbohydrates are not the same: refined products, such as white bread, contribute to the accumulation of visceral fat, while whole grain-on the contrary. In the study of Taft University, participants who consumed at least 3 portions of whole grain per day had 10% less fat around the organs.
Regular running or walking is the key to the result
In the study of Duke University, they found that even a moderate distance of 2.7 km per day (or 12 miles per week) helps to significantly reduce the amount of fat in the abdomen. It's not about intense training - the main regularity.
Morning sun promotes weight loss
Scientists of the Northwest University have established that those who receive sunlight in the morning have a lower body mass index (BMI). The sun also helps to regulate circadian rhythms, improving the quality of sleep, which in turn affects weight.
Tissue - an ally against visceral fat
At the WEAK-Festa Medical Center, each additional 10 g of soluble fiber reduces visceral fat by 3.7% for 5 years. In combination with physical activity, this figure can reach 7.4%.
Acute food accelerates metabolism
Capsaicin - a substance that gives pepper to burning - stimulates fat burning. The study of the Maastricht University confirms: already 2.5 mg of capsaicin in food accelerates metabolism without a negative impact on pressure.
More protein is less fat
The protein diet in combination with cardio and strength exercises has the best effect. Overweight women in The Journal of Nutrition have lost more fat and increased their muscles with a high -protein diet.
Power training - effective even in small doses
20 minutes of daily strength exercises - this is enough to reduce the risk of fat accumulation, Harvard scientists say. The force load activates metabolism even at rest.
Monounsaturated fats are benefit rather than a threat
Nuts, avocados and olive oil not only do not harm, but can also reduce fat. The research at the University Hospital Sofia showed that participants who consumed more "healthy fats" had better waist.
Dark chocolate is not a ban but a moderate pleasure
European Review for Medical and Pharmacological Sciences showed that daily consumption of 100 g of dark chocolate with high flavonol content helped reduce visceral fat and cholesterol. The participants of the experiment even noticed a decrease in waist volume.
Summary: after 50 years to maintain weight and fight fat - real. It is important to choose quality products, move daily, do not ignore sleep and not be afraid of healthy fats or sweet - in moderation. Science has already done part of the work - you only have to put it in practice.
