The Best Exercise for Middle Aged Woman to Lose Belly

Belly fat is a troublesome issue for middle-aged women. As you get older, your metabolism slows down. You lose muscle mass and more body fat accumulates in the midsection, says MayoClinic.com. It can be difficult to get rid of this fat, but it is possible by adopting an exercise program that targets your needs and making lifestyle changes that maximize your ability to burn fat.

  1. About Belly Fat

    • The outward appearance of too much belly fat often indicates the presence of visceral abdominal fat, or fat that surrounds the internal organs. This fat increases your risk of developing heart disease, diabetes, hypertension, gallbladder disease, metabolic problems and breast cancer, according to MayoClinic.com. Likewise, a study conducted at Wake Forest University and cited by Harvard Health Publications showed those with waists larger than their hips had difficulty carrying out daily activities like doing chores and getting out of bed. Another study showed that a larger waist put women at a 52 percent increased risk of developing colorectal cancer.

    Cardiovascular Workouts

    • To lose belly fat, middle-aged women need to participate in at least two hours and 30 minutes of cardiovascular activity a week. This activity needs to be moderately intense, according to the Centers for Disease Control and Prevention (CDC). An example of such an exercise is brisk walking. While this form of exercise won’t burn fat from just your belly, it should result in overall weight loss so long as you don't increase the number of calories you eat.

    Strength Training

    • To complement aerobic activity, strength training can help to rid your body of belly fat. According to a University of Pennsylvania study cited by Harvard Health Publications, women who participated in weight training twice a week saw a greater reduction in overall body fat and were able to keep off visceral abdominal fat more successfully. Toning exercises directed at the abdominals like situps are helpful for creating strong muscles in this region, but they won’t burn fat. You need to perform strength-training exercises at least twice a week, on nonconsecutive days, that target all the major muscle groups, according to the CDC.

    Exercise Isn’t Enough

    • Even the best exercise plan isn’t enough to banish belly fat for middle-aged women. According to MayoClinic.com, you also need to maintain a low-calorie diet. By reducing your caloric intake, you make those workouts really work for you. You won’t be just maintaining your weight then, you’ll be actively burning calories from stored fat. That’s how you shed pounds from all over your body, including your belly. A good diet for burning fat includes lean sources of protein, whole grains, vegetables, nonfat dairy and fruits.