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Get List of 100 Low-Carb Foods:
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More Videos by Dr. Becky:
Losing Weight After 50 Video Series:
How to Make Weight Loss Easier After Menopause/Perimenopause
What Can You Eat on a Low Carb Diet? (Full Food List)
Best Cooking Oils for Low-Carb or Keto Lifestyle
Intermittent Fasting for Women Over 50 – Helpful or Harmful?
Belly Fat- How Much is Too Much & How To Get Rid Of It
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Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.
As you get older, your metabolism slows down and belly fat is more likely to accumulate. You are also at an increased risk of heart disease, diabetes, high blood pressure, stroke, and other health issues that can be triggered by obesity. However, it's not too late! With a few simple lifestyle changes over the next 6 weeks- you will see the results you've been looking for.
1. Eat a healthy breakfast. Instead of reaching for a calorie-rich bagel, “healthify” your morning meal! Try this simple method: spread 1 tablespoon almond butter on a slice of wholegrain toast and top with 1/2 sliced banana.
2. Drink Water First Thing in the Morning. Studies show that 8 glasses of water every day can make you lose 30 pounds! If plain water is not appealing to you, try adding lemon slices or mint leaves to give it an extra boost. This tasty drink will help reduce bloating by flushing out the harmful toxins that build up overnight. It might also keep you from eating throughout the day.
3. Cut down your alcohol intake. Alcohol is filled with empty calories and can give you a “beer belly.” Although red wine has been shown to have beneficial effects on the heart, try limiting your intake to twice a week maximum.
4. Eat more fiber. Higher fiber diets promote weight loss and maintenance of a healthy cellular metabolism because they help you feel fuller longer! High Fiber foods include whole-wheat bread, pasta, oatmeal, and bran cereal; legumes including beans and lentils; fruits such as raspberries, pears, and apples; vegetables like cabbage, broccoli & carrots; nuts like almonds and pistachios.
5. Strength Train 2 times per week (e.g.: push-ups!). Strength training helps you burn calories even when you are sleeping or at rest. Try to do resistance exercises 2 times per week for at least 20 minutes each time. Keep your heart rate elevated with an aerobic activity 3-4 times per week (e.g.: walking.)
6. Engage in 30 minutes of morning OR afternoon sunshine on most days of the week. Vitamin D is an essential vitamin that regulates blood pressure, prevents osteoporosis, and aids weight loss! When outside, soak up some sunlight first thing in the morning on most days of the week. If this isn't possible schedule a “sauna” session at work by turning off all lights and opening windows during lunch hour.
7. Eat less saturated fats from animal sources. Cut these fats out of your diet by eating lean proteins such as fish and chicken, low-fat dairy food such as 1% or skim milk and yogurt, fruits, vegetables, and whole grains like oatmeal.
8. Eat more monounsaturated fats from plant sources. Monounsaturated fatty acids (MFA) are found in foods such as olive oil, avocados, and nuts! Try to eat 4-5 servings of MUFAs every day.
9. Take a daily multivitamin supplement with minerals. This is especially important if you're not eating enough fiber or protein because it helps provide the extra nutritional support you need to balance blood sugar levels and keep your body's metabolism functioning properly.
10. Add cinnamon to your breakfast meal. Spices such as cinnamon contain helpful minerals that decrease the glycemic index of your meals so you don't have to worry about blood sugar spikes or dips. Enjoy it in oatmeal, or spread on toast!
The risk of belly fat in women over 50 is a serious concern. Belly fat can increase your chances of heart disease, diabetes, and other health problems. It is important to understand the reasons behind this type of weight gain so you can take steps to fight it off or prevent it from happening at all. We hope that by addressing these concerns we have helped shed some light on what may be causing your struggles with getting rid of excess pounds around the middle and how to start making progress now!
Dr Becky I am 64 and fast everyday as well as eating once a day! I have never felt healthier! I lost so much weight and no longer have a belly. Thank you so much for your videos! 🌹
@J OneLife please will you follow Dr Becky on YouTube (Playlists) she will guide you with all these issues you have. If you see below this comment, Dr Becky gives links to Fasting. I don’t believe snacking on Apples and only eat once a day……please please look to Dr Becky for advice!!!! Take care and be safe!
@Marci JLo Vallun are you able to sleep well after you fast for so many hours?
Kim Mayroze , hi Kim, I sleep reasonably well. I just finished a 3 day fast and have never felt better! 🥀
Just started OMAD.Never hungry 😋
@Vanessa May hang in there girl! I am rooting for you! Dr Becky has great inspiration and videos to help you! ♥️
Just yesterday I was saying to myself, how glad I am, that I got my carb consumption reduced over a year ago. Even during stressful times now, I make much better choices. I was able to lose the 20 pounds, that I put on before and during menopause. Now I am 55 and have the strategies in place, that I need to maintain a healthy weight and live a better life. And all of this I learned on the internet, not from my actual doctor. Thanks to you, Dr Becky and other Youtube channels that provide so much helpful information!
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I have always been known to have a lovely pear shape..then I turned 50 and so many changes to my shape took place. Now I am an apple with thin legs😔 your video has given me a little boost today. Thank you so much🤗
Karmini Parsan have you tried
Dr Becky you are such a graceful woman thank you for helping so many of us older women I’m really happy I have been doing better with eating low carbs and no sugar maybe I cheat a little but it’s OK because I’m losing slowly and feeling a little bit better
I lost my weight when I got ulcer as unable to eat food except bland . Then I lower carb and did if and never got my weight back but taking L thyroxine low dose.
Get my Fasting “How To” Guide: https://www.drbeckyfitness.com/fasting-guide/
Get List of 100 Low-Carb Foods: https://www.drbeckyfitness.com/low-carb-food-list/
Great information. Thank you.
I love her straightforward way…
I have no more belly fat after losing 48 lbs. on a keto diet…kept it off 10 months now
…and the skin of the belly, how did it end?
…and the skin of the belly, how did it end?
👏🏼🙌🏼 Hi Darlene, Congrats🏅 and stay strong 🏋🏼♀️ keep safe and be well🙏🏻😍
Thanks to all of the flouride crammed into our bodies growing up our thyroids are a mess. Don’t use floride toothpaste!! How many of you are on Synthroid?
It also calcifies the pineal gland too! The Gov’t has basically been doing a mass experimentation on us all for decades! & it’s about time people’s complacency ends about this. There is ZERO credible Science whatsoever that supports Flouride in our water to benefit our teeth! Junk Science supporting Flouride in tooth paste & mouthwashes, & Flouride treatments from the Dentist as well. Yet, everyone just goes along with it, like the good little “sheeple” that they demand us to be.
I am on levothyroxine .75 micrograms. And gaining weight. aahhh
Armour Thyroid, 30 mg
This definitely explains why at 51 fasting, and intermittent every 12 hours fasting is the only method that keeps my weight in check. Plus I have a very physical job as a short-haul railroad trucker, I blow up if I’m off the road for more than a week. And fasting while not being Physically Active doesn’t help.
How does HRT effect all of this as it replaces estrogen.
sabastie I have the same question! Wish she would address this and the fact that some of us have no ovaries.
Hi, I am 49, I will be 50 in December. I have no belly fat at all. I am in menapause. I do intermittent fasting, 16 hours of fasting, 8 hours of eating. I also prefer a vegetarian diet. Diet is key. Low carbs, little or no sugar and less dairy. I am lean. Ashwaraganda keeps my stress levels low, apple cider vinegar helps alot and iodine supplements (kelp). I eat avo everyday (good fats). Gluten free is best as it helps to stop me from being bloated. Trust me, it’s not difficult when you put your mind to it.
I tell my friends… Stop complaining, you have the ability to take control of your own life.
@Crystal Sylvia DARK LEAFY GREENS AND CRUCIFEROUS VEGETABLES INCLUDING RADISHES AND WILD ARUGULA/ROCKETS AND WATERCRESS
@Taiwo Omotosho What would be the time period that belly fat starts to reduce…no carbs after 3 work?
Shereen what your views on keto diet . I really need some solid advice. I’m Indian and to be honest we eat lots lentils, vegetables and meats. I’m going through menopause and I’ve been dieting and doing workout like crazy believe it or not haven’t lost any weight. I’m about to throw in the towel and try keto. Please advice.
My fat didn’t come on till 52.
@Louise Peacock Same here…I was definitely into my 50s before I started to put weight on around my middle.
Thanks Becky – speaking as a male of the species I would say that most of the points you make are applicable to guys too. I tend to mess up my body rhythms with alcohol, but that’s another story!
Thank you so very much. I’m going to watch this video 3 or 4 times to really get in my brain. And the PDF’s are very helpful. ❤❤❤
Thank you for putting time in for researching and bringing the information to us so easily.
These days it’s Ramadan month, I fast during the day and prepare my healthy meal to open my fast. I also do 45 min work out at night and I lost about 4kg in two weeks.
I find your advice very useful as I’m going tthrough menapose myself
Thank you fr the advice
Awesome, straightforward, realistic and objective presentation. Thank you 🙏
Thank you Dr Becky you made it so easy to understand, I’m going to try it.
Very informative, thank you. I actually started intermittent fasting 2 weeks ago and I’m already seeing results. Now I’ll add your extra tips.