It’s important to make sure you don’t look at all types of body fat the same. This is the protective fat found just under the skin, around the hips and thighs. This type of fat is less dangerous than the fat around the internal organs of the abdomen, called visceral fat. There are several ways to reduce more dangerous fats, including dietary changes. You can also reduce visceral fat by practicing simple drinking habits, thus reducing the risks associated with overdose.
A study from the University of Illinois at Chicago found that too much visceral fat is strongly associated with insulin resistance, metabolic disease, and even an increased risk of death. We also note that it is associated with LDL cholesterol levels (the “bad” variety) and lower HDL cholesterol levels (the “good” variety).
This can affect anyone, but once you’re over 50, you may want to pay attention to this type of fat. For one thing, the risk of heart problems and diabetes may increase as we age, and high levels of visceral fat may further increase the risk of these problems. Disease risk is highest after the age of 65, which means that the 50s is the perfect time to start incorporating healthy habits into your daily life. Another reason he focuses on visceral fat levels after age 50 is that, in general, as you age, your metabolism slows and you lose muscle mass, making it harder to lose weight. Reduce visceral fat to a healthy level.
With these things in mind, how can you manage your visceral fat levels after age 50? Lauren Manaker, MS, RDNRegistered Dietitian, Author first time mom pregnancy cookbook When Enhance male fertilityand members of the Health Professionals Panel, discuss helpful drinking habits.
And while dietary changes can greatly contribute to the loss of visceral fat, incorporating exercise, getting enough sleep, and reducing stress when possible can also help reduce this fat. If you want to read on and learn more about how to eat healthily, don’t miss our Dietary Habits.
limit soda consumption
You may feel that it is not a big deal because it is one glass, journal of nutrition It shows that one glass of soda a day is associated with larger visceral adipose tissue, also known as visceral fat.
Consumption of sodas has also been linked to speeding up the aging process, so the side effects of drinking sodas after the age of 50 double. Not only is it more likely to cause fat to build up around your abdominal organs, American Public Health Association Drinking soda every day was found to delay aging in healthy adults by almost two years.
While it’s perfectly fine to have an occasional soda in your 50s, quitting your daily soda habit as soon as possible can help lower your risk of visceral fat and promote an overall healthy aging process. .
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avoid drinking too much alcohol
Limiting alcohol consumption is usually helpful when it comes to weight loss of any kind, as it can lead to empty calories.
“The occasional cocktail is fine, but too much alcohol can cause your body to store fat as visceral fat, which is often associated with increased waist circumference,” says Manaker. “Instead, stick to mocktails and fizzy water.”
As mentioned above, as your body undergoes changes related to metabolism and muscle mass as you age, your ability to manage your desired weight may also change. helps tackle visceral fat. This is because it can further slow down your metabolism and make it more difficult to commit to a regular exercise routine.
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drink green tea
Green tea is one of the healthiest drinks. Not only does it reduce cancer risk, improve brain health, and aid in dental health, it is also associated with weight loss. It is derived from a powerful compound called
And those trying to reduce dangerous fat around the abdomen: “A study of Chinese adults with excess abdominal fat found that drinking green tea for 12 weeks was associated with a reduction in visceral fat.” You will be happy to know that
Don’t take too many artificial sweeteners
It makes sense to replace sugar with artificial sweeteners or switch to regular sodas to lose weight. Unfortunately, Manaker warns that these sweeteners can actually lead to weight gain around your belly.
“Many people turn to artificial sweeteners when trying to limit their sugar intake, but drinking too many beverages containing these sweeteners can cause fat to accumulate as visceral fat. .
If you’re in your 50s now, you may start experiencing metabolic changes in the next decade or so. That said, we encourage you to start reducing your artificial sweetener intake now. You can get time to find out.
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stick to water for hydration
Finally, staying hydrated is one of the easiest drinking habits to reduce visceral fat and manage overall weight loss. “Water contains zero calories and won’t make you gain weight if you drink it. So if you’re trying to monitor your visceral fat buildup, drinking plain water may be your best bet.” Mmm,” Manakar says.
While not directly related to visceral fat or weight loss, new research shows that staying hydrated by drinking water is essential for healthy aging. lancet We have found that chronic dehydration can actually shorten your life and increase your risk of chronic disease. If you’re in your 50s and want to extend your life while reducing visceral fat, staying hydrated is a beneficial step.
A previous version of this story was published on January 19, 2022. Updated to include additional copy and proofreading revisions, additional research, and updated context links.