Do long cardio instead of lifting weights
Long-term and stable cardio exercises help burn calories right during exercise, but are not effective in building muscle or maintaining high metabolism throughout the day.
After age 50, strength training is more effective in reducing fat than cardio. Strength training helps you maintain muscle mass, burning fat even while you are resting.
Muscles are a tissue with a strong metabolism. If you don't exercise, you will lose muscle. When muscle is reduced, fat will accumulate longer than normal.
Skipping protein throughout the day
Protein is not only for bodybuilders but also plays an important role in reducing fat and maintaining muscle mass, especially after the age of 50.
However, many men tend to snack during the day and consume large calories in the evening. This habit causes muscles to not be provided with enough nutrients, disrupting the recovery and regeneration process. Protein deficiency can lead to muscle loss, slowing down metabolism.
Regularly adding protein to every meal - especially breakfast and lunch - helps control appetite, maintain muscle mass and support energy metabolism. Aim to supplement at least 30 grams per meal.
Overtraining
Overtraining can lead to inflammation, joint pain, and burnout, making it difficult to maintain a regular exercise routine. After age 50, you should prioritize quality exercises, focusing on complex movements that affect the whole body. At the same time, it is necessary to pay attention to rest time so that the body has the opportunity to recover and regenerate energy.
Skipping sleep and stress
High levels of cortisol - a stress-related hormone - can interfere with the process of burning belly fat. In addition, lack of sleep not only affects the body's ability to recover but also disrupts hunger and causes energy levels to decrease throughout the day.
To improve sleep quality, it is necessary to establish healthy evening habits such as turning off the phone at least an hour before bed, reducing the light in the room and maintaining a stable schedule. Prioritizing light relaxation activities such as yoga or stretching exercises can help the body rest more effectively, thereby supporting the process of excess fat metabolism.
