I am 69 years old, and I work out almost every day. I work 12 hours a day. I weigh 142 lbs., Height 5′ 11″ and waist size 34 inches. I need your help to tell me what I should do to reduce my tummy. Also, I can use some more energy. –Aya
Reducing your tummy when you are at an ideal body weight is tough seeing as to how our bodies tend to accumulate central body fat near our mid-sections as we age. Strength training to increase muscle mass and keep your metabolic rate up may be the answer — CLICK HERE for more info. Plus, strength training helps maintain bone density!
DHEA is often taken to combat seniors’ battle of the bulge since production of this hormone decreases with age. Ask your physician for a personalized recommendation based on actual laboratory results.
Check out these guidelines for energy supplements. No tried-and-true relationship exists between flatter stomachs and a compound, though some purport 7-Keto comes close.
Since belly fat is closely related to insulin resistance, you’ll do best to focus on keeping your blood sugar levels stable, which will also make you feel more energetic without mid-day lulls. Accomplish that with small meals and snacks! Make sure each contains lean protein and either fresh produce or whole grains.
I’d put my money into fresh, wholesome foods that are minimally processed without added sugars. Here’s a sample day that would be part of my prescription for a flat tummy:
Breakfast – Egg whites and salsa, 1/2 Cup oatmeal with pecans, cinnamon and non-fat milk.
Snack # 1 – Plain Greek yogurt with organic berries for snack number 1.
Lunch – 1/2 grilled chicken breast, zucchini, 1/2 Cup of brown rice and apple slices.
Snack # 2 – Hummus with vegetables.
Dinner – Mixed green salad topped with salmon, tomatoes, cucumber, carrots, corn and 2 Tbsp. balsamic vinaigrette dressing.
– Debbie J., MS, RD
Check out some of our other articles right here at LIVING HEALTHY for more tips on reducing body fat percentage.
Do you have a question about your diet or nutrition? Ask our dietitian by submitting your question to nutrition@lafitness.com or simply ask it in the COMMENTS section below.
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“Begin a diet rich in vegetables, fruits and fiber and low in sugars and fats. The best way to get yourself into the habit of eating nutritious foods is to reduce temptation — throw away all the cookies, candy, potato chips, and other junk foods in your house, and replace them with low-fat, high-nutrient alternatives. Instead of buying ice cream, buy nonfat frozen yogurt; instead of eating chips and dip, try carrots and hummus.Do cardiovascular exercise at least three times per week and ideally every day. Cardiovascular exercises include running, brisk walking, biking, aerobics, or any activity that raises your heart rate for at least 30 minutes. This type of exercise speeds your metabolism, thus burning calories and eventually burning stored fat cells”.