How To Lose Belly Fat Naturally After 35
Are you over 35 and you’ve got some extra fat around your middle that you don’t want?
Watch this video and I’m going to show you how to lose that belly fat naturally.
It’s Ivana helping you get fit, healthy and strong at any age.
Do you want to lose belly fat?
Yeah, most people do.
I specialize in helping people over 35 get lean and lose the belly fat that’s been hanging around for longer than they want it.
I’ve been doing that for over 20 years and today I’m going to share some of my best tips for losing belly fat over 35 losing belly fat isn’t complicated, but that doesn’t mean that it’s easy.
Often men will struggle more with belly fat than women because of their hormone pattern. Women tend to store fat more in their hips and thighs, so the more fat you’re carrying, the more fat in general you’re going to be carrying around your belly anyway.
And it’s not just about vanity, that belly fat and the visceral fat, which is around your organs actually increases your risk of cardiovascular disease, type two diabetes and some cancers.
So it is something you need to pay attention to.
Reduce Your Calorie Intake
Now if you want to reduce your belly fat, the first thing you want to do is reduce your calorie intake.
Weight loss and fat loss comes down to a calorie deficit.
You need to be expending more calories than you’re taking in. And that’s pretty much what it comes down to.
Now of course, there are so many variables in each direction that we have to work on for nutrition.
You want to look at either the qualitative or the quantitative and sometimes both.
Qualitative
Qualitative just means that you’re going to reduce your intake of what I call treat foods. Some people call them junk foods highly processed, hyper palatable foods, burgers, fries, sandwiches chips, sweets, chocolate, those sort of things where they’re highly processed, very calorie dense.
So if you’re just doing it on a qualitative basis and you’re just, you want to reduce certain things, then you’re going to have fewer of those things. I’m not saying to eliminate them. I believe that you should incorporate those into your daily nutrition anyway because I don’t want you to just be depriving yourself the whole time. So I think it’s fine to incorporate them, but you will reduce them from what you’re currently eating and that will reduce your calorie intake overall.
Quantitative
The other way that you can do it is using it an app like myfitnesspal, which is the one I use with my online coaching clients. There are other apps that you can use as well. I’m just most familiar with that one and that means that you would track and monitor your calories on a day to day basis.
That does require a little bit of discipline for sure. And most people, including myself, don’t want to do that on a regular basis and I definitely don’t.
But it’s a good way for you to educate yourself about the food.
And you might be surprised at how many calories you’re eating.
If you want to reduce belly fat, then you need to reduce your calorie intake.
Get Enough Sleep
Number two, get enough sleep. The hormones that are required for tissue repair, like growth hormone and testosterone for also for muscle building, those are produced during sleep and your levels of ghrelin and leptin. Those are the hormones that control your hunger are also produced during sleep.
If your sleep is impacted for some reason, then you can often get an imbalance of those hormones. So you might find that your appetite is increased, which means you’re going to eat more.
And you won’t have the same sort of repair. So your muscles won’t be building and repairing. And that’s of course what we want to focus on.
You want to build your muscle and maintain as much as possible.
So if you’re sleeping enough, you’ll be able to optimize your, those hormones.
And when you have enough sleep, you’ll also tend to reduce your [inaudible] cortisol levels.
Cortisol is the primary hormone, the stress hormone, and that’s specifically associated with belly fat.
So be very mindful of getting your sleep.
Reduce Your Alcohol Intake
This is not a factor for everybody but not for nothing is it called a beer belly? Right?
Calories from alcohol are not necessarily any worse than any other calories.
However they, anything that you’re having in like a liquid, it’s easier to consume. And although like a single glass of wine might be, you know, 120 to 140 calories, you’re not always having just one glass of wine and two or three glasses of wine and then two or three bottles of beer.
Those things can add up fast.
And the other thing in terms of alcohol that really, really matters is that afterwards you’re also less likely to eat properly.
You’re more likely to overindulge and indulgent things that are very tasty foods, but also very high calorie foods that are going to cause a problem. So you’re going to be adding body fat rather than losing that belly fat that you really want to get rid of.
Exercise With Weights
Weight training is really important for building and maintaining your muscle.
Especially when you get over 35, you’re going to be losing half to 1% of your muscle mass per year, over 35 if you don’t do anything about it.
So you really want to maintain that muscle mass in order to maintain your metabolism as you get older. Number, take fish oils. So there aren’t a lot of supplements that I generally recommend.
However, fish oils do have quite some good scientific backing.
They help to reduce inflammation and they help to reduce cortisol levels as well.
Particularly if we’re, we’re looking at that belly fat, they have been shown in general to reduce belly fat in that area.
Obviously that’s in conjunction with other things. So it’s hard to say what the impact actually will be, but also if you suffer from anything like arthritis, then they can be really helpful for that.
The normal dose would be about 3000 to 4,000 milligrams per day.
Generally just follow whatever’s on the bottle of fish oils and that can help reduce your belly fat as well.
Drink Plain Liquids
This is a really key the thing for weight loss and belly fat loss.
Just drink plain, no calorie liquids.
So focus on water. That’s most of what you should be drinking.
So it may not be those eight glasses necessarily, but something in that range.
And other things like just plain tea, whether it’s black tea or green tea, white tea, whatever you prefer. Herbal teas they’re not adding any calories, so it’s totally fine to be consuming those.
Plain coffee.
Most of the issue with coffee is that people just dump a lot of sugar and they put a lot of cream or milk and you’re adding a lot of calories. If you get one of those fancy Starbucks things, you could be in the three or 400 calories. And it doesn’t necessarily fill you up as much as food does.
So think about just focusing on plain liquids that don’t add any calories, so you’ll stay hydrated and you’ll be more likely to be able to get rid of that belly fat.
Increase Your Activity Level
So we definitely want to focus on increasing the calorie expenditure in order to get into a calorie deficit, which is what you want for fat loss and belly fat loss.
You need to increase your calorie expenditure.
Now try to incorporate things that are really, really simple.
I get very bored of cardio at the gym, but you can use that as part of your calorie expenditure. But it’s very important to just stay active as much as possible.
Walking is fabulous.
If you can get people to go for walks, friends or colleagues, and you just go for a walk when you need to. And when you’re getting together with people, then that’s a great way of burning off some extra calories for yourself. Think about your belly, right?
And you can also do other activities with your family or friends.
I love playing tennis or going swimming or riding a bike.
And in the winter I go skiing and ice skating.
So try to incorporate it into your daily life as well, because then you’ll be burning more calories all the time and you’re gonna feel great too.
I’d like you to let me know in the comments below what type of activity you like to do.
What kind of exercise are you really into right now or in the past?
Hopefully you enjoyed this video and you’ve learned some things about losing belly fat after 35.
Follow these steps to lose belly fat naturally after 35.
