5 Expert Tricks That Melt Stubborn Belly Fat When Diet and Exercise Fail After 50
For women over 50, hormonal shifts—particularly a reduction in estrogen—can have a major effect on metabolic function, explains Dr. C. Vivek Lal, M.D., FAAP, founder and CEO of Resbiotic. One common result is unwanted weight gain, namely in the abdominal region. Ugh. The good news? By optimizing your daily routine with healthier practices, you can shrink stubborn belly fat and reclaim your waistline.
Lower belly fat is an especially frustrating area of the body for women over 50—even those who consume a healthy diet and exercise consistently.
“The fact that due to the slowdown of metabolism and the fat distribution changes in women after the age of 50, the belly fat starts to be inert. Even those women who eat properly and work out may feel that their stomach is less likely to lose fat as they age,” explains Dr. Kezia Joy, a registered dietitian nutritionist (RDN) and medical advisor at Welzo. “This is in part given the fact that muscle mass is prone to decrease as people advance in age, hence lowering the total calorie-burning capability of the body. Moreover, the insulin sensitivity gradually gets worse, and the body finds it difficult to organize sugars and preserve fats in an efficient manner.”
Below, Dr. Lal and Dr. Joy share five daily habits that help shrink lower belly fat and promote an all-around healthier lifestyle.
5 Ways to Lose Stubborn Belly Fat After 50
Ensure Daily Movement Is Intentional
Make sure your daily exercise routine is intentional, and keep in mind that every bit of movement counts.
“Even short bursts of daily movement, like a brisk 10-minute walk, can help improve insulin sensitivity, support blood sugar balance, and boost energy levels,” explains Dr. Lal. “Aim for at least 30 minutes of intentional activity each day, which can be broken up throughout the day. Remember—movement doesn’t need to be intense to be effective, consistency matters more than intensity.”
Make Strength Training a Top Priority
Strength training is crucial to keep your muscles, bones, and overall physique healthy, strong, and fit. Dr. Joy recommends performing 20 to 30 minutes of strength training daily.
“Muscle growth enhances the resting metabolism and helps to overcome the natural loss of muscle mass that happens after the age of 50,” she says. “It is particularly effective to add light weights, resistance bands, or bodyweight exercises to get rid of the fat around the midsection.”
Don’t Skip Out on a Nutritious, Protein-Packed Breakfast (and Meals)
Many say breakfast is the most important meal of the day—and there’s much truth to it.
“A protein-rich, fiber-focused breakfast helps stabilize blood sugar and kick-start metabolism for the day,” Dr. Lal tells us. “Including fermented foods like Greek yogurt (with ‘active cultures’) not only adds protein but supports gut health, a key player in metabolic health.”
Dr. Joy agrees that a high-protein diet is essential—especially for building and preserving lean muscle mass and keeping cravings at bay.
“In women who are past 50 years, high-quality protein in the ratio of 20 to 30 grams/meal is able to maintain blood sugar levels and even lead to fat loss without muscle atrophy,” she says.
Manage Stress by Incorporating Mindful Practices into Your Day
Stress is literally a killer. To keep it at bay, Dr. Joy suggests weaving mindful practices into your routine.
“Reduction of cortisol levels can be achieved through simply performing mindfulness exercises on a daily basis, such as yoga, meditation, or even taking a 10-minute stroll,” she says. “Management of abdominal fat that cannot be reduced through dieting and physical activity requires reducing chronic stress.”
Get 7-8 Hours of Restful Sleep Per Night
Make it your mission to optimize your bedtime routine for an uninterrupted, genuinely restful night’s sleep. Dr. Joy recommends aiming for seven to eight hours of solid Z’s.
“When sleep is poor, the ghrelin and leptin hunger hormones and cortisol levels increase,” she points out. “Promoting healthy sleeping habits would restore hormonal balance, reduce inflammation, and aid in the reduction of belly fat.”
