How I Stay Fit + Reduce Belly Fat Over 50!
hey everybody its Angie and welcome to hot and flashy in today's video I was gonna talk about my diet and exercise routine to
stayfit and to
bellyfat over the age of 50 and in my case over the age of 55 so I'm 56 now I'll be 57 in about two weeks when I'm standing in line at the grocery store and I'm looking at the magazines I noticed that every headline is about
bellyfat so it would seem that we are obsessed with
bellyfat and getting rid of
bellyfat so the topic of this video comes up every year right after I do my summer lookbook in which I'm showing bathing suits and shorts and things and you know you get the whole 360 degree view of me from head to toe and so people leave me the loveliest compliments so thanks so much about my toned arms or about my flat
bellyor about how I just generally managed to be fit and thinner at my age so that's we're gonna talk about today so I just want you to know upfront that I'm not a fitness expert I'm not a nutrition expert I'm not a doctor I'm just a regular person like you trying to do my best with my diet and exercise so that I can be the healthiest aging person that I can be and so if I don't do this 100% perfectly or what you've read or what you've heard or what somebody recommended to you then it's just that we do things differently it's not that my way is wrong or right but it is what works for me I have been a fairly thin person a fairly fit person I...
started eating healthy very early on because I had sort of borderline high cholesterol in my 20s and I decided to control it with diet and exercise so I started working out I started doing aerobics lifting weights and I also started eating a little bit more healthy cutting out those high fat foods like cheese and beef and french fries and potato chips and things like that and that worked it blowed my cholesterol from 207 down to 177 and over the last 30 years I've improved my eating over time and my cholesterol has gotten lower lower but I gotta say that a couple years ago when I finally finished menopause things started to change I noticed that I was working out the same I was eating the same and I was starting to not so much gain weight but my weight was redistributed in different ways so I was getting more around the middle I had like a muffin top for the first time and you know that as you get older your metabolism tends to slow down a little bit also your hormones are reducing I know a lot of you and my audience are perimenopausal postmenopausal you may or may not be on hormone replacement therapy and that could have something to do with it but in general your metabolism just slows down as you age your skin starts to lose elasticity and it decreases the amount that it holds everything in and so things start to sag and so by the time you're postmenopausal you've got those three things working against you and if your diet is also working against you and...
you're not moving very much then that is a recipe for
bellyfat and for not being fit as you get older so I have had to improve my eating even more than what I showed you a few years ago I feel like I'm eating smarter now than I was before and so that has helped a lot and where I had a little like
bellythat sticks out here and now it's flat again so the way I've changed my diet is that I've lowered a lot of the sugars where before I probably had maybe around 75 to 100 grams of sugar in my diet now I'm down below 50 I'm about 28 grams of sugar in my diet per day and I'm really happy with that and I got to say that that was the biggest change in helping with the
bellyfat I think the best way to cut a lot of sugars out of your diet is just to
reduced fat and
reducecalorie foods and beverages because when they
reducethe fat when they
reducethe calories they tend to add in more sugars it's better to kind of
reduceyour soda intake
reduceyour intake of processed foods start switching away from anything that's white you know like white rice regular white pasta white bread switch over to a wheat bread probably something that's like a lot of grains and crunchy bits in it that are fibrous and really high fiber helps a lot with your diet and with keeping the
bellyfat away I'm not buying white rice anymore and I'm not buying white pasta anymore or pasta I'll get like a brown rice Sudan or I'll get a quinoa...
pasta where a couple years ago when I showed you what I eaten the day I had been eating a regular cereal in the morning and it had like 13 grams of sugar then I switched over to this guy because I do still like cereal in the morning I definitely am NOT like wanna cook eggs in the morning and do anything like that I just want to Bowl you know for a quick bowl of cereal so I eat this one which is heritage flakes and this has 5 grams of protein and it has 5 grams of sugars so I cut out 8 grams of sugar with this and then the other thing that I do is I take this out and I put it in a big mixing bowl and I add nuts to it so I'll mix in like walnuts or raw almonds never the roasted salted ones I mix and raw sunflower seeds I mix in raw pepitas I add as many nuts and as many seeds to my diet as I can possibly get so I add them to my box cereal in the morning I add them to my salad that I eat at lunch so I take all these same things and I put them on my salad every day I do like to have a carb with my lunch that keeps me fuller for the rest of the afternoon so I do have a slice of toast currently the toast that I'm loving is this Wegmans marathon bread this has 4 grams of fiber and only 2 grams of sugar beans are so good for you so I add in beans wherever I can I usually will put chickpeas in my salad or I'll put these beans that I get off the Mediterranean bar at Whole Foods in my salad they're these big white beans anything that needs like a classic creamy sauce I...
will substitute in like a bean puree for that you know if I'm making lasagna instead of putting in that heavy cheesy layer I do a white bean puree for that instead white beans work for that chickpeas work for that cauliflower works really well for that cauliflower on hand I have a really good recipe on my blog that is a tofu recipe with cauliflower and black and white rice in a like rice bowl thing that's really good so that's a delicious one I don't really put a toes anymore instead I eat sweet potatoes there's so much better for you than regular potatoes not that there's anything wrong with potatoes like another thing that I cut out were coffee shop drinks oh my gosh those things are loaded with sugar you go to Starbucks and you get one of those drinks like caramel macchiato with the whipped cream and the drizzle and everything that is a sugar bomb and that is gonna put the weight on around the middle like crazy now what they do have there are some matcha green tea drinks that don't have as much sugar or you can ask for them without the classic syrup for the green tea latte is really delicious I get that with almond milk and I asked them to leave out the classic syrup and I asked for everything with no whipped cream and those don't come with a drizzle either but the green tea is gonna be so good for your metabolism my refrigerator is full of fresh vegetables fresh fruits you know I tend to buy things in there as close to natural state as...
possible and then cook them from a scratch so I do a lot of cooking from scratch I know that takes up it takes more time but I feel like my meals taste better because I cooked them myself and I'm not just serving my family a sodium bomb or a sugar bomb I feel like so much of the processed food it just has way too much sodium in it and way too much sugar in it so I like fresh fruit I know I think in my past videos someone said oh that's a lot of added sugar eating fruit but I think that you know sugar and fruit is okay because it also comes packed with antioxidants with fiber with a lot of water and other good things in there so I still think that fruits good and an apple a day is good I'm not a vegan I'm not a vegetarian I do eat animal protein mainly in the form of fish and poultry more fish now than poultry that's another change that I've made I used to have probably chicken things maybe three nights a week and fish two nights a week so now I'm doing more like vegetarian twice a week fish three times a week we're up to five and then I'll have chicken like twice week so for exercise I workout three to four times a week I do some DVDs that I have that are from like the 90s and I've been doing these for years and they are full body workouts they take about an hour and I have it scheduled on Sunday morning Tuesday morning and Friday morning another day I tried to do something active so I will garden all day I like to paddleboard I like to...
bike ride I'll go on a hike I'll take my dog on a hike so that's a fourth day that I generally try to do something when I'm filming videos or I'm editing videos that is usually a long day of sitting and so I got myself a Fitbit this year and I love this guy it tells me when I need to get up and move if I hadn't moved in like an hour if I have so many steps left in the hour every time it pings me and says you have X number of steps less left this hour it's a tongue twister I get up and I run up the stairs my house is three floors so I'll just run up all the stairs and then come back down or I'll take the dog out in the yard I'll walk around the yard a few times throw ball for her just to get in some steps I try to get in five to ten thousand steps a day but you know some days it's hard some days I get in under five thousand some days I get in twenty two thousand you know it all depends for me that works for other people it might not work you may need a personal trainer you may need to join a gym you may need to take Pilates you may need to find a buddy who wants to walk with you you know whatever you do it doesn't matter just as long as you're moving more because of course muscle burns more calories than fat and it even burns more calories at rest and so if you workout more you have more muscle mass and that kind of helps to keep your metabolism burning hotter and if you want to work out with me I actually have three little...
workout videos that I made a few years ago and I took my favorite exercises from my DVDs I put them together in these three little 20 minute workouts so one was about the arms and one was for the ABS and one was for the hips and butts and thighs and so I'll link those up here for you if you want to work out with me we can do that together and that would be fun you know it's hard to get motivated it's hard to
staymotivated but all I can say is that I feel a hundred percent better after I work out if I'm stressed it relieves stress my mind is free I can concentrate on what I want to concentrate on my muscles feel good I feel tired at night I can sleep better when I worked out so it's just so much that it does for you that I really highly recommend it cutting out the extra sugars really for me was the trick you know if you have a lot of extra fats and extra sugars in your diet then you can start trying to remove both of those you know it's just all about more sensible eating you know it's not going to be like you can keep eating anything you want and not working out and then magically there's something that you can take to make your
bellyfat go away it doesn't work that way if you want to be fit over 55 then you actually have to work at it a little bit I hate to be the bearer of bad news but it's true but I think it's definitely worth it and so this is a good time to start taking control of all that and making small changes today...
that you can keep doing over the long-run and you know if you don't do everything perfectly today or this week or this year that's fine you know take it baby steps get used to cutting out say most of the cheese or get used to not buying bacon anymore or get used to not drinking soda anymore you know swap in some water for your soda just try little baby steps and see how that works and then maybe in six months or a year then you can try taking some more out and do it gradually and that way hopefully you'll be able to stick with it if you're moving more working out more you're feeling good about yourself you're losing some of that