How Can Seniors Lose Belly Fat?

Jacob Reno
Written by
Last update:

What causes belly fat in seniors?

The amount of fat stored in your abdomen influences your insulin sensitivity, of which belly fat is a highly concentrated kind. Belly fat is stored in a layer of fat cells called the peritoneal fat.

As you age, your body produces larger and smaller adipose cells, also referred to as fat cells, and this also results in your body storing fat differently. You may have noticed that you carried more weight in your belly earlier in life than you do now and the reason for this is due to the fact that you stored more fat in your peritoneal fat cells.

As you age, these fat cells become larger, and you gain more belly fat in proportion to other fat located in other areas of your body. As a result is you’ll store more fat here and less in other areas of your body.

Your body is also able to store more fat overall as you age. For example, a 50 year old man can store approximately 2-3 million calories worth of fat, while a 17 year old boy has just about 1-2 million calories worth of fat. By age 80, a man can have up to 4-5 million calories stored in his fat cells. So as you age, your fat cells can absorb greater amounts of energy in the form of calories from food.

Why is belly fat dangerous?

Although several studies suggest that a little belly fat doesn’t equal certain death, any excess body fat is usually associated with poor health habits. According to a recent study, 85 percent of men and 75 percent of women are considered overweight because their body fat percentage is higher than what's medically healthy. Belly fat, or visceral fat, is fat situated deep inside your body and surrounds vital organs like your liver and heart. The biggest threat of visceral fat is that it is linked to heart disease, diabetes, stroke, and some cancers. Unhealthy visceral fat means your body is likely to store even more fat in places where it’s not easy to burn off. This is why people who are already overweight but are otherwise very active may have larger lower bellies than people who are clinically obese.

If you are obese or simply carrying too much weight around your middle, it will be difficult to lose belly fat without improving your health habits. Increase your caloric expenditure by exercising five times a week. Also, try to avoid eating empty calories such as drinking soda, which have no nutritional value. Finally, good belly fat loss is about formation habits that you continue after your weight has returned to your normal range. You should not be overly concerned with losing belly fat as they are with losing weight overall. You should always stay healthy and need to reduce your overall body fat percentage while increasing your muscle mass.

How do you get rid of that belly fat?

If you are looking for an effective way to burn belly fat and get flat stomach fast, food and exercise are two critical components of the equation.

Most people know they need to exercise, but getting started is the major hurdle they face. Here is how you can start exercising if it is something you would like to do. Pick a day or weekend that you will try it. Tell yourself that you have to stick with it for at least two weeks. Let’s say you skip Saturday and Sunday, but schedule Monday-Friday. All you need to do is get through those five days. After that, you have passed your test and feel ready to move forward with a new level of commitment.

Pick a routine that you enjoy. There are numerous resources online that can give you great ideas. With exercise, the best workout is the one that is easy to fit into your schedule. It could be a walking program, lifting weights, dancing, cycling, Zumba or pilates. Just try to keep it simple to increase your chances of succeeding.


The core is one of the most important parts of the body. You can live without any of your extremities, but you can't live without a strong core. This is true for athletes and non-athletes alike. This article provides information for:

Anyone who wants to improve athletic performance or get stronger.

Anyone who wants to perform their job better and prevent injuries to their back.

Anyone who wants to improve their appearance.

General health and fitness or as a target to lose belly fat.

You can't work your muscles the wrong way to lose belly fat.

You can't use exercises that isolate the abs to lose belly fat.

To lose fat around the belly, you must lose fat all over your body.

Do not have a goal of losing weight. You must have a goal of losing fat.

Weight loss and fat loss are two different things.

Aim to lose a maximum of 0.5 lbs (to 1 lb) per week.

Look at the scale as just one metric of progress.

Exercise is important to losing belly fat.

Rest and sleep is important to losing belly fat.

Eat more protein and consume less sugar and refined carbs.

Adequate cardio-respiratory endurance.

To lose belly fat, consistency is paramount.

Lose belly fat and you will most likely gain some muscle.