2024-09-10 10:30:00
Sometimes called “pot belly syndrome,” metabolic syndrome combines several health problems (high blood sugar, high triglycerides, high blood pressure) and excess abdominal fat. Beyond purely aesthetic considerations, “getting fat” increases the risk of cardiovascular and liver diseases. (non-alcoholic fatty liver disease, better known as fatty liver disease), of cancers and diabetes. « Those affected have a large waistline: over 94 cm for men and 80 cm for women. “, recalls Inserm. A healthy lifestyle combining a balanced diet and regular physical activity can limit the phenomenon and prevent fat from setting in.
At what age is it more difficult to lose weight?
Table of Contents
- 1 At what age is it more difficult to lose weight?
- 2 Why do we gain weight especially around the stomach?
- 3 How to lose belly fat after 60 when you are a woman? And when you are a man?
- 4 Physical activity: which exercises should you prioritize?
- 5 At what age does a woman metabolism slow down
- 6 What are the health risks associated with metabolic syndrome, especially for individuals over 60?
Table of Contents
Although there is no age limit for gaining weight, weight tends to accumulate between the ages of 35 and 40 in women, with an acceleration at the time of menopause.t from 40 years old in menThis multifactorial weight gain – poor lifestyle, pregnancy, sedentary lifestyle – is all the more evident as we age and our metabolism slows down, we then burn fewer calories at rest.
At menopause, the vast majority of women gain weight: on average 5 to 7 kilos. Men are not spared either with weight gain and fat storage in the belly at the time of andropause. Raphaël Gruman, nutritionist
Why do we gain weight especially around the stomach?
« Because it is the body’s preferred place to storeanswers Raphaël Gruman. This is where the main adipocyte areas of the body are concentrated, potential fat reserves. “In women, hormonal changes at the time of menopause also increase weight gain around the belly.” Before menopause, storage is called gynoid, that is to say that fat settles in the buttocks and thighs, indicates this one. On the other hand, after menopause, storage is of the android type, that is to say that it takes place at the level of the belly… like in men!”
In question? A diet often too rich in sugar and saturated fats as well as the lack of physical activity. The World Health Organization (WHO) also recommends reducing the intake of free sugars to less than 5% of the total energy intake, or around 25 grams (6 teaspoons) per day. Most of the sugars we eat today are “hidden” in processed foods that aren’t typically considered sweet. For example, a tablespoon of ketchup contains about 4 grams (about a teaspoon) of free sugars, and a can of soda contains up to 40 grams (about 10 teaspoons). However, there is good evidence that consuming free sugars below 10% of total energy reduces the risk of overweight, obesity, and tooth decay. ” says Dr Francesco Branca, Director of the WHO Department of Nutrition for Health and Development.
How to lose belly fat after 60 when you are a woman? And when you are a man?
Do you want to get rid of your love handles, that mass of fat located around your abdominal area? Whether you are a man or a woman, the principles are the same. It is necessary to reduce carbohydrate intake to avoid storage in the stomach and increase physical activity by targeting more specifically the muscle strengthening of the abdominal strap. ” says Raphaël Gruman.
What foods should I avoid?
There is no miracle solution: To lose belly fat, you must adapt your diet and increase your energy expenditure! « First, I recommend paying attention to your sugar consumption, that is, all the processed sugars found in industrial products, sugary drinks (sodas), sauces (ketchup, for example). You should also reduce your carbohydrate intake, even those found in starchy foods like potatoes and pasta. »
For what reduce carbohydrates ? « Because it is pure energyanswers the specialist. Energy must be burned through daily activity. However, today we are far too sedentary and we must adapt our diet according to this sedentary lifestyle. » Also avoid consuming alcohol, fast sugars (sodas, sweets, cakes, ice cream, etc.) and ultra-processed foods, i.e. the vast majority of industrial products.
What foods should you eat to lose weight in your abdominal area?
Mainly proteins of animal or vegetable origin – cod, chicken, turkey, ham, egg, tofu, lentils, etc. – and vegetables. Generally, I recommend not exceeding 200g of carbohydrates per day, all starches combined, and eating vegetables and proteins.confirms Raphaël Gruman. For example: white meat (chicken, turkey) or a salmon steak with ratatouille or a pan of green beans. Above all, you should avoid eating starchy foods at every meal if you want to lose belly fat. »
Physical activity: which exercises should you prioritize?
Finally, physical activity is essential to get rid of your “little rubber ring” around your stomach. In addition to cardio exercises – brisk walking, swimming, cycling, running – you should also increase your muscle mass by strengthening with weights or small dumbbells.insists the nutritionist. Words echoed by those of Dr. Lee, professor of medicine at Harvard Medical School, in a recent study. The more muscle you have, the more calories you burn, making it easier to maintain your weight.” In order to lose centimeters around the waist, Raphaël Gruman particularly recommends doing muscle strengthening exercises that target the abdominal strap such as planks, core strengthening and abs. It’s your turn!
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At what age does a woman metabolism slow down
Losing Belly Fat After 60: A Comprehensive Guide
As we age, our metabolism slows down, and we tend to gain weight, particularly around the midsection. This phenomenon is often referred to as “pot belly syndrome” or metabolic syndrome. Excess abdominal fat increases the risk of cardiovascular and liver diseases, as well as cancers and diabetes. In this article, we will explore the reasons behind weight gain, especially around the stomach, and provide tips on how to lose belly fat after 60.
Why Do We Gain Weight Around the Stomach?
According to Raphaël Gruman, a nutritionist, the body prefers to store fat around the stomach due to the concentration of adipocyte areas in this region. In women, hormonal changes during menopause also contribute to weight gain around the belly. A diet rich in sugar and saturated fats, along with a lack of physical activity, further exacerbates the problem [[3]].
The Risks of Metabolic Syndrome
Metabolic syndrome is a cluster of health problems, including high blood sugar, high triglycerides, and high blood pressure, which can increase the risk of cardiovascular disease and liver disease [[1]]. Intra-abdominal fat accumulation is a significant predictor of metabolic syndrome, which is a major risk factor for cardiovascular disease [[2]].
At What Age is it More Difficult to Lose Weight?
While there is no specific age limit for gaining weight, weight tends to accumulate between 35 and 40 years of age in women, with an acceleration during menopause. In men, weight gain and fat storage in the belly occur around 40 years of age. As we age, our metabolism slows down, and we burn fewer calories at rest, making it more challenging to lose weight.
How to Lose Belly Fat After 60
Losing belly fat requires a combination of dietary changes and regular physical activity. Here are some tips to get you started:
Dietary Changes:
- Reduce Carbohydrate Intake: Limit your daily carbohydrate intake to 200g, including starches from starchy foods like potatoes and pasta.
- Avoid Processed Sugars: Cut back on processed sugars found in industrial products, sugary drinks, and sauces.
- Eat Protein-Rich Foods: Focus on animal or vegetable origin proteins like cod, chicken, turkey, ham, egg, tofu, and lentils, accompanied by vegetables.
Physical Activity:
- Cardio Exercises: Engage in cardio exercises like walking, cycling, or swimming to burn calories and increase energy expenditure.
- Muscle Strengthening: Target the abdominal muscles through exercises like planks, crunches, and leg raises.
Additional Tips:
- Get Enough Sleep: Aim for 7-8 hours of sleep to help regulate hunger hormones and support weight loss.
- Stay Hydrated: Drink plenty of water to help with digestion and satiety.
3.
What are the health risks associated with metabolic syndrome, especially for individuals over 60?
The Risks of Metabolic Syndrome and How to Lose Belly Fat After 60
Metabolic syndrome, also known as “pot belly syndrome,” is a cluster of health problems that increase the risk of cardiovascular and liver diseases, cancers, and diabetes [1[1]. One of the key characteristics of metabolic syndrome is excess abdominal fat, which is a major risk factor for these health problems.
Why Is Belly Fat a Concern?
Having excess belly fat, also known as central obesity, is a major risk factor for metabolic syndrome. This is because belly fat is not just a cosmetic concern, but it also increases the risk of chronic diseases [2[2]. Research has shown that abdominal obesity is a precursor to metabolic syndrome, which can lead to type 2 diabetes, cardiovascular disease, and other health problems [3[3].
At What Age Is It More Difficult to Lose Weight?
While there is no specific age limit for gaining weight, research has shown that weight gain tends to accelerate between the ages of 35 and 40 in women, with an even greater acceleration at the time of menopause. In men, weight gain and fat storage in the belly tend to increase from around 40 years old. This is due to a combination of factors, including a poor lifestyle, pregnancy, sedentary lifestyle, and hormonal changes [[4](https://www.archyde