As we age, our bodies undergo many changes – our metabolism slows down, our hormones change, and maintaining a healthy weight becomes more difficult. After 50, it’s especially important to pay attention to your diet, physical activity, and daily routine.
The American publication EatThis has collected the most effective habits that help fight excess fat, especially in the abdominal area. Here are the ones that really work:
Bananas are not enemies of the figure
Bananas contain inulin, a prebiotic fiber that, according to Nutrition & Metabolism, helps people with prediabetes lose weight and fat, and improves blood sugar levels. This is especially true after age 50, when the risk of diabetes increases.
Choose whole grain bread instead of white bread
Carbohydrates are not all the same: refined foods like white bread promote visceral fat, while whole grains do the opposite. In a Tufts University study, participants who ate at least 3 servings of whole grains per day had 10% less fat around their organs.
Regular running or walking is the key to results
A study from Duke University found that even a moderate amount of walking, say 1.7 miles a day (or 12 miles a week), can significantly reduce belly fat. It's not about the intensity of your workouts, it's about consistency.
Morning sun promotes weight loss
Researchers at Northwestern University found that those who get sunlight in the morning have a lower body mass index (BMI). Sunlight also helps regulate circadian rhythms, improving sleep quality, which in turn affects weight.
Fiber is an ally against visceral fat
Wake Forest Medical Center found that every additional 10 grams of soluble fiber reduces visceral fat by 3.7% over 5 years. When combined with physical activity, this figure can reach 7.4%.
Spicy food speeds up metabolism
Capsaicin, the substance that gives peppers their heat, stimulates fat burning. A study from Maastricht University confirms that as little as 2.5 mg of capsaicin in food speeds up metabolism without negatively affecting blood pressure.
More protein – less fat
A high-protein diet combined with cardio and strength training is most effective. Overweight women in a study in The Journal of Nutrition lost more fat and gained more muscle thanks to a high-protein diet.
Strength training is effective even in small doses
Just 20 minutes of daily strength training is enough to reduce the risk of fat accumulation, according to Harvard researchers. Strength training boosts metabolism even at rest.
Monounsaturated fats are a benefit, not a threat
Nuts, avocados, and olive oil are not only healthy, but they can actually reduce body fat. A study at the Reina Sofia University Hospital found that participants who consumed more “healthy fats” had better waist measurements.
Dark chocolate is not a taboo, but a moderate indulgence
The European Review for Medical and Pharmacological Sciences showed that daily consumption of 100 g of dark chocolate high in flavonols helped reduce visceral fat and cholesterol levels. The participants even noticed a decrease in waist circumference.
Bottom line: maintaining weight and fighting fat after 50 is possible. It's important to choose quality foods, exercise daily, don't neglect sleep, and don't be afraid of healthy fats or sweets—in moderation. Science has already done some of the work—all you have to do is put it into practice.
