Side Effects of Having Too Much Visceral Fat After 50

“With aging, the loss of muscle tissue and an increase in fat tissue – a process called sarcopenia – can cause physical changes that make you appear heavier or “puffier,” says Milton C. Weinstein, PhD, professor emeritus of food science at Virginia Polytechnic Institute and State University. To calculate your waistline measurement, measure the circumference around your body at your belly button. If you’re over 35, a waistline of more than 40 inches (a man) or more than 35 inches (a woman) is associated with an increased risk of heart disease, diabetes, and other health problems.”

Side Effects of Having Too Much Visceral Fat After 50

By Jessie Dawson

If you have too much visceral fat after 50, it can affect your health. Visceral fat is fat that collects around your abdomen. It may not be visible to the human eye, but doctors can see it on X-rays and CT scans. The location of this type of body fat is linked with an increase risk for coronary heart disease and diabetes.

Visceral fat is different than the fat just under your skin, called subcutaneous fat. The latter isn’t as harmful because it’s not deposited in organs such as the heart and liver, where it can interfere with their functions. However, more visceral fat means that you’re carrying more weight overall and any excess weight carries risks.

The good news is that you can avoid many of these health problems by losing weight and increasing your physical activity; even a modest amount of weight loss has been shown to help lower the risk for heart disease and diabetes. You should also check in with your doctor, who can discuss appropriate screening tests and preventive medications if needed. As you age, remember to focus on maintaining a healthy weight.

Plan your diet for a healthier you

If you have too much visceral fat after 50, a nutritious diet can be part of the solution to shedding those extra pounds and keeping them off. This doesn’t mean going on a calorie-cutting diet or trying an all-liquid plan – both are unhealthy long-term options that are likely to backfire. Instead, nutritionists recommend a diet plan designed specifically for your body’s needs, whether you’re trying to lose weight or maintain a healthy weight after the age of 50. Here are some key strategies to focus on:

Good carbohydrates, bad carbs

Carbohydrates have gotten a bad rap, but the right ones are an important part of a healthy diet. Complex carbohydrates, or “good” carbs, provide your body with energy and nutrients that help you maintain overall good health. Whole-grain foods are examples of complex carbs.

On the other hand, simple carbs – also known as bad or refined carbs – can be problematic. These processed foods often have lots of sugar and calories that you don’t need. Some examples of refined carbs are white bread, candy, cookies, many cold cereals, and baked goods such as crackers and doughnuts.

Eat your veggies

Vegetables provide important nutrients as well as fiber, which can help fill you up so that you eat less overall. Aim for at least three servings of vegetables per day, including things like lettuce, cucumbers, tomatoes, peppers, broccoli and carrots.

Watch your sugar intake

Too much sugar in your diet can mean empty calories that add up quickly throughout the day. You may also develop insulin resistance if you have too much sugar in your system, which can lead to type 2 diabetes. Limit sugary foods such as soda, candy, fruit juice and baked goods.

On the other hand, some sugar is important for a healthy diet – natural sources such as fruits contain valuable nutrients you need. Vegetables high in natural sugars include peas and beets, so these are also fine in moderation.

Add nutritionally dense foods

Eating healthy means getting enough protein, essential fats and other nutrients in your diet to keep up with the demands of your body. Protein helps build muscle mass, which keeps you looking younger and may even help you live longer. Fish, dairy products and chicken are good sources of protein when eaten in moderation and in combination with other healthful foods such as vegetables and complex carbs. Healthy fats such as olive oil, avocados and coconut oil are important for maintaining overall good health.

Don’t forget your calcium needs

If you don’t get enough calcium in your diet, you could lose bone mass over time. This is especially problematic for women after menopause, when their levels of estrogen drop and decrease bone strength. Try to get at least three servings of dairy products per day, including yogurt and cheese made from whole milk.

Skip the sugary drinks

Drinking lots of added sugar can lead to a higher calorie intake each day, which in turn leads to more visceral fat growth. One Harvard University study found that sugary beverages like soda, sweetened teas and energy drinks raised the risk of early death by 20 percent in people who consumed two or more servings per day. If you want a drink with calories, water is the best option.

Eat right for your type

If you haven’t heard about blood type diets yet, you will soon. Nutritionists are finding increasing evidence that your blood type is one of the key factors in what to eat and what not to eat. If you aren’t familiar with this concept, or if you don’t know your blood type, learning about your dietary needs can help you make informed choices about healthy eating for both weight loss and overall good health.

Make sure you get enough sleep

Getting plenty of shut-eye is vital for good health, and it can also help you lose weight. One study found that people who slept 5 to 6 hours per night were 15 percent more likely to become obese over the course of five years than were individuals who got at least 7 hours of shuteye per night. Getting a good night’s sleep also helps control cortisol levels in the body, which can lead to more visceral fat growth.

Don’t forget to move

If you sit for most of the day, even going to the gym or doing other forms of physical activity won’t help you lose weight. Studies show that too much sedentary time can increase visceral fat growth, so you need to get up and move around for at least 2 hours each day. Simple activities like taking the stairs instead of the elevator or walking instead of driving short distances help tone muscles and burn calories.

Get moving

If you sit for most of the day, even going to the gym or doing other forms of physical activity won’t help you lose weight. Studies show that too much sedentary time can increase visceral fat growth, so you need to get up and move around for at least 2 hours each day. Simple activities like taking the stairs instead of the elevator or walking instead of driving short distances help tone muscles and burn calories.

Top Diet Tips for Shedding the Bulge

1. Eat 5 to 6 times a day

2. Never skip breakfast – even kids know better than this!

3. Garden: Research shows fresh foods help you lose weight and keep it off! You don’t need to dig in with a shovel, but planting herbs is an easy way to get started.

4. Don’t skip meals: Breakfast, you eat; lunch, you eat; dinner? You bet!

5. Eat up and move more: Burn calories and build muscle to lose fat and look great!

6. Be choosy: Throw away that plate of cookies! They’re take-outs. And put down those French fries. They’re take-outs too!

7. Keep your metabolism revved up: Eat cinnamon, green tea & chilli to boost your metabolic rate, check out these 6 surprising tips .

8. Chew on this: Slow down when you eat so you don’t stuff yourself silly and remember not to drink with your meals – it fools your brain into not getting full.

9. You are what you eat: It all adds up – protein fills you up, fibre keeps it off and complex carbs keep your blood sugar steady.

10. Fit in at least 30 minutes of moderate to strenuous exercise 5 times a week for great looking abs!

11. Stick with 800 calorie meals: The average women needs only 1,600 calories a day to maintain her weight.

12. Make it last: Eating foods like oatmeal and wholewheat pasta that contain complex carbs reduce blood sugar and insulin spikes which helps you drop pounds faster!

13. Get smart: Check out the nutritional information on menus before you go and make smart choices.

14. Pretend It’s Your Last Meal! Want to eat less? Then make your plate smaller by using a smaller plate or bowl. This will fool your brain into thinking you are eating more than you really are.

15. Make it work: Avoid “empty” calories – they have no nutritional value, all they do is make you fat.

16. Think your way thin: Positive thinking can help you lose weight and keep it off. If you don’t think you’ll ever get the body of your dreams, then chances are this will be one more failed diet in a long line of failures.

17. Take time to chew: Eating slowly helps your body recognize when it has had enough food. It is said that it takes 20 minutes for your stomach to tell your brain “I’m full.”

18. Get your mind right: When you want to give up on a diet, try telling yourself this little rhyme: “If at first you don’t succeed, then dust yourself off and try again.”

19. Eat a healthy breakfast: Breakfast is the most important meal of the day and you should never skip it! Make sure your first meal of the day consists of complex carbs, protein and fiber to keep you full longer and give you energy to start your day! I always recommend eating something as soon as you wake up