Are you in a Constant Fight with your Waistline?
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Whatever efforts are made; getting rid of stubborn body fat in your 50s can be one hell of a challenge.
Well, you aren’t the only one dealing with this problem.
This makes it crucial to know what actually causes belly fat in males over 50. Of course, after getting aware of the root cause, planning for its elimination is possible.
This article explores the reason behind abdominal fat in males over 50. At the same time, it highlights important tips on How to lose belly fat. First things first, we would begin with the causes.
What Causes Belly Fat in Males Over 50?
Abdominal fat is a common problem in men, which becomes more prevalent as they hit their 50s.
It can happen due to a number of reasons. This segment mainly enlists the key trigger behind such an increase in fat accumulation.
Here’s what causes belly fat in males over 50.
#1: Hormonal Changes
A major cause behind felly fat in men over 50 is hormonal changes over age.
As men grow old, their male sex hormone level declines slowly, while the female hormone (estrogen level) elevates. This hormonal imbalance at later age stimulates belly fat accumulation.
In a study published in the Journal of Clinical Endocrinology & Metabolism, low t-level are linked to increased belly fat and reduced muscle mass in men over 55.
As per the results of the study, testosterone therapy lessened visceral fat accumulation. Moreover, the study even recommended testosterone replacement therapy to these men to lessen belly fat and improve body composition.
#2: Poor diet
Whether weight gain or body fat, diet and nutrition requires attention. In general, poor dietary choices and meals with low nutrient value can cause fat accumulation around the belly in men hitting their 50s.
Usually, men belonging to this age group tend to eat more processed foods and meals high in fat.
In fact, as per Michigan Medicine – University of Michigan, 1 in every 8 American over 50 show signs of food addiction including highly processed foods, junk foods, empty calories.
This directly reflects unwanted weight gain and an increase in belly fat. Research published in Nutrition Research confirms this fact.
The researchers observed a diet high in saturated fat led to obesity development as well as preservation of body fat even after weight loss.
#3: Genetics
What more can cause belly fat in men over 50 are hereditary problems. If there is a family history of obesity or belly fat, one is more likely to deal with a similar condition.
As per the scientific study, genes determine personality, metabolic rate, as well as predisposition to fat and related illnesses.
The research published in International Journal of Obesity, researchers determine whether male and female fat cells were different between the waist and hips and if they were different based on gender at a genetic level.
The results conclude that in addition to genetic differences in fat tissues, male mice who consumed to high-fat diet gained more weight, particularly in their belly fat.
#4: Sedentary Lifestyle
An inactive lifestyle can be a main contributor to abdominal fat in men, particularly folks over 50.
Usually, men of this age group are into desk jobs, which lessen their physical activity. Eventually, this led to the natural environment that induce weight gain.
A study found the relation of Sedentary Behaviour, Physical Activity, and Abdominal Adipose Tissue Deposition.
The research found that sedentary activity like television viewing induced depots whereas physical activity reduce fat deposits in the age group of 42–59 years,
#5: Stress
Excessive stress induces the secretion of cortisol, a stress hormone. It can stimulate appetite and increase fat accumulation in the abdominal area.
Evidently, over time it leads to increased belly fat. On top of that, stress can affect sleep patterns increasing cortisol levels in the body.
A research paper in Annual Review of Psychology showcased a cyclic relation between stress and obesity.
The study concludes, excessive stress trigger overeating, lessen physical activity, affect sleep pattern, and compromise gut function while affecting the secretion of hormone managing body weight composition.
And it can trigger weight stigma again reinitiating the mentioned process and causing further weight gain.
#6: Poor Sleep
When you don’t get enough sleep, your body’s levels of the hormone ghrelin, which stimulates hunger, increase while levels of leptin, which suppresses hunger, decrease.
This can lead to an increase in appetite and overeating, contributing to the accumulation of belly fat.
In addition, poor sleep can also disrupt the body’s regulation of cortisol levels, which can lead to an increase in abdominal fat.
Even scientific research supports the link between sleep and weight gain. The result of a study suggests that restricting sleep can lead to weight gain when accompanied by increased food intake.
#7: Smoking
Smoking seems to impact metabolism and appetite. It lessens metabolic processes while increasing appetite, which can result in increased weight and greater stomach fat.
Moreover, it exceeds cortisol levels, which again induces metabolic processes. An observational study explored the impact of smoking on body weight.
The researcher found that a non-smoker observed an increase in Abdominal and Visceral Obesity with increased smoking, but no difference in BMI.
They concluded by saying smoking won’t be favorable for weight control.
#8: Alcohol and Liver Function
Alcohol intake can impact the function of the liver resulting in an increase in belly fat, particularly, in men over 50.
Liver process alcohol to produce a substance called acetate. This compound induces the accumulation of body fat specifically in the abdominal area.
A review on NCBI explored effect of alcohol intake and obesity. In general, low to moderate alcohol consumption showed is not linked with adiposity gain.
Excessive drinking is more constantly related to obesity, the reason being excessive calorie intake. However, more studies with a stronger verdict on alcohol-related obesity risk can strengthen the statement.
These are some of the major factors that cause belly fat in males over 50. It is to be noted that abdominal body fat can occur due to multiple reasons.
Not each is valid in every case and also one is likely to suffer from belly fat because of more than one aspect.
Though belly fat is a common problem in middle-aged men, it shouldn’t be taken lightly.
Asking yourself—’Why I am getting belly fat at 50’ is necessary for a lot of factors. The most crucial to look into is multiple health risks.
Why Should You Lose Belly Fat -Health Risks in Males Over 50?
A little bit of increment in belly fat is ok, but excessive accumulation of fat in the abdominal area can be serious. In fact, according to multiple studies, greater belly fat increased the risk of multiple health risks.
Here are some of the harmful impacts of belly fat on men’s health.
#1: Cardiovascular Disease
Belly fat increases the risk of developing cardiac ailments. Also, it elevates the chances of heart attack and stroke.
As per the Research reports of the study published in the European Journal of Clinical Nutrition, weight gain during adulthood risks cardiovascular disease.
The analysis of CHD indicated a sharp increase in the risk of CVD mortality from baseline up to weight gain equal to 25 kg.
#2: Type 2 Diabetes
Overall obesity and abdominal fat deposits both also increase the risk of type 2 diabetes, which is a bit concerning.
An article published in the International Journal of Obesity and Related Metabolic Disorders reviewed the relationship between obesity and the development of diabetes.
It stated both the duration and magnitude of obesity elevate the risk of diabetes, while abdominal fat can be another risk factor.
#3: High Blood Pressure
Belly fat is associated with an elevated risk of high blood pressure, which can result in cardiac disease and other ailments.
A research paper studied the link between obesity and blood pressure declaring weight gain in adults emerging as a major risk factor for triggering hypertension.
The study also suggested weight loss for lowering blood pressure as a result of better insulin sensitivity.
#4: Sleep Apnea
Belly fat can trigger sleep-related problems, particularly it elevates the risk of developing sleep apnea. The sleep disorder leads to interrupted breathing during sleep, which affects sleep quality.
A study in Jama Internal Medicine explored the effects of obesity on sleep patterns for different obese individuals. Among the total population, almost 40% of men showed sleep apnea requiring therapeutic intervention.
#5: Cognitive Decline
Abdominal fat in males over 50 can also elevate the risk of cognitive problems. Specifically, it increases the risk of cognitive decline and dementia in adults over 50.
A research paper published in Proceeding of the Nutrition Society studied the possible cognitive decline as a result of obesity.
In conclusion, they stated that obesity and its associated problems result in impaired cognitive performance and other related issues.
#6: Certain Cancers
Lastly, abdominal fat seems to have a link with dangerous ailments like cancer. In fact, it specifically elevates the risk of developing prostate, colorectal, and pancreatic cancer.
A study present in the Lancet Oncology examines risk of cancer due to obesity. The paper begins by discussing different health problems caused by weight gain.
It declares fat accumulation can be a possible factor behind the development of cancer as it distorts the usual balance between cell proliferation, differentiation, and apoptosis.
Moreover, the study concludes by stating prevention of weight can be an important aspect of cancer prevention.
In general, people are attentive to belly fat, and how it affects one’s appearance. However, it is one side of the story, another side is more concerning.
Monitoring waist circumference becomes important, especially after crossing your 50s.
Multiple studies have shown that belly fat in men over 50 is likely to increase the chances of developing multiple health problems other than those mentioned above.
So, not only monitoring is important, but taking adequate measures at the right moment is also necessary.
Taking strategic steps to control or reduce belly fat is necessary to prevent developing health issues. We have discussed everything in this regard in the following section.
How to Lose Belly Fat Over 50 Years? Tips to Know!
Belly fat is a huge obstacle in the path of maintaining good health. However, with adequate measures and dedication, it is possible to get rid of belly fat in men, even after 50.
Still, one needs to dedicatedly follow the mentioned ways to reduce belly fat for men. So, let’s proceed…
Here’s a complete guide on how to lose belly fat for men after the 50s.
#1: Exercise Regularly
Regular physical activities are crucial to weight loss whether in the 50s or younger. It multiples calorie burning to result in the reduction of accumulated body fat, but studies reveal more.
As per a study presented in the Journal of Applied Physiology, workouts help lessen belly fat while improving insulin sensitivity in older men.
Moreover, the study focused on the impact of a combination of aerobic workouts and resistance training, which was specifically beneficial for lessening belly fat.
#2: Eat a Balanced Diet
Apart from workouts, diet directly influences your body weight, body composition, and fat-to-muscle ratio.
Focus on having a balanced diet rich in veggies, fruits, and whole grains. In simple words, a high-fibre and high-protein nutritious diet help lessen belly fat in men over 50.
According to a study published in the International Journal of Obesity, a low-calorie diet and a balanced diet offer similar weight loss results. However, the proportion of protein, carbs lipids was almost similar.
The study simply indicates excessive calorie deprivation doesn’t do any wonder. With the right and balanced nutrition, achieving the weight loss goal is possible.
#3: Exclude Processed and High-Fat Foods
Some food items induce weight gain, fat accumulation, and other problems. To stop further weight gain, limit or completely omit the consumption of processed and high-fat foods from your diet.
#4: Manage Stress
As mentioned earlier, stressful situation induces the secretion of cortisol level. This hormone slows down the metabolic process while increasing appetite.
Eventually, stress can induce weight gain resulting in more belly fat. So, managing stress becomes vital, which can be done through yoga, meditation, mindfulness, and other such practices.
#5: Get Enough Sleep
Inadequate sleep can further escalate the problem of belly fat.
To prevent it, sleeping for adequate hours is necessary to avoid further fat gain in the abdominal area. Aim to sleep for at least 7-8 hours per night.
#6: Quit Smoking and Drinking
Quitting is a bit sterner approach to saying goodbye to belly fat. There is no doubt that they are major contributors to unhealthy body composition due to their many harmful effects.
So, to initiate weight loss, quitting both smoking and drinking is important. Begin by minimizing, as quitting at once can lead to a reverse response.
#7. Have Prebiotics and Probiotics
Poor gut health can make every weight loss attempt fail. So, maintaining a healthy gut by supplying sufficient prebiotics and probiotics is important.
Avoid unhealthy meals, convenience snacks, and junk food while stopping overeating habits. At the same time, provide the gut with foods having prebiotics and probiotics to naturally stimulate digestive function to help burn more body fat.
Also Read: Know More About Prebiotics Vs Probiotics
#8. Receive More Vitamin C
People deficient in vitamin C are likely to gain more body fat located in the abdominal area. Apart from that, Vitamin C also boosts immunity while lessening stress.
On top of that, it helps get rid of beer gut and delivers multiple antioxidants for your gut health.
Losing belly fat after 50+ is possible. Nonetheless, However, to get more targeted results, perform workouts targeting the abdominal area.
Perform core workouts twice every week for fast results. Whether HIIT, cardio, weight lifting, yoga, Zumba dancing, or any other exercises to lose belly fat for men, pick moves targeting belly fat deposits.
At the same time, take care of other mentioned tips, primarily being attentive to your diet and nutrition. Also, don’t hesitate to use natural supplements for men to lessen belly fat.
The blog shares all important information on ‘what causes belly fat in males over 50’. In the end, we would provide a summed-up overview and a few suggestions.
Conclusion
Not only is important to know what causes belly fat in males over 50 but to do something about it.
As a section in the blog highlights how excessive fat accumulated in higher amounts in the abdominal area increases the risk of developing multiple problems.
Certainly, it isn’t just about one health condition only, because one health condition is likely to induce another. For instance, high blood pressure is likely to cause cardiac problems, and so on.
Keeping the discussion in mind, weight loss is the only solution to go for. However, losing weight at this age is a more challenging task.
Though the above-shared tips are worthwhile, more dedication, attention, and patience are required.
After an age, the body’s processes are likely to slow down making weight loss an extremely tiring journey.
So, making a realistic goal and being practical about body fat reduction is important.
