Three things women over 50 should do every morning to control weight and reduce visceral fat

Choosing a savory breakfast instead of a sweet one, drinking lemon water or diluted apple cider vinegar, and practicing deep breathing are all things you can do to reduce visceral fat.

To reduce belly fat, lemon juice should be diluted and drunk through a straw. (Illustration image created by AI)

After age 50, your metabolism slows down, making it harder to lose belly fat. However, a few simple morning habits can help you control your weight and reduce visceral fat - the dangerous fat that hangs around your organs.

Nutritionist Dr. Lisa Moskovitz, CEO of NY Nutrition Group (USA), said: "After the age of 50, losing belly fat requires a combination of smart eating habits, regular exercise and mental health care.

Simple morning habits like choosing a protein-rich meal, drinking lemon water or apple cider vinegar, and practicing deep breathing can make a positive difference in your body."

Drink lemon water or diluted apple cider vinegar to aid metabolism

Drinking a glass of warm water mixed with fresh lemon or apple cider vinegar (1-2 teaspoons) right after waking up helps cleanse the intestines, aid digestion and stabilize blood sugar levels during the day.

A 2009 study published in Bioscience, Biotechnology, and Biochemistry found that people who drank apple cider vinegar every day had a significant reduction in belly fat and BMI after 12 weeks. Apple cider vinegar also improved insulin sensitivity and reduced postprandial blood sugar spikes.

According to nutritionist Keri Glassman - founder of Nutritious Life, lemon juice or apple cider vinegar should be diluted and drunk through a straw to avoid damaging tooth enamel. In addition, you should avoid drinking on an empty stomach if you have a history of stomach pain.

Prioritize savory breakfasts over sweet ones to control insulin and belly fat

Many people have the habit of starting the day with sweet foods such as bread, cereal, sweetened milk or sweet fruit. However, sweet foods cause blood sugar to rise rapidly, leading to an increase in insulin - a hormone that promotes belly fat storage.

Instead, choose a breakfast rich in protein and good fats, such as hard-boiled eggs, avocado, salmon, unsweetened Greek yogurt, or dishes like brown rice with vegetables and beans. These foods help keep you feeling full longer, limit cravings, and support weight control.

"The higher your insulin, the more likely you are to store fat around your belly," says Dr. Robert Lustig, an endocrinologist at the University of California, San Francisco. "Insulin resistance is more common after age 50, so it's important to reduce morning blood sugar spikes."

Practice deep breathing: The secret to reducing stress and supporting fat burning

Chronic stress increases the hormone cortisol, which stimulates fat storage around the abdomen. Therefore, relaxing and controlling stress at the beginning of the day is an important factor in effectively reducing visceral fat after the age of 50.

Deep breathing exercises in the morning help activate the parasympathetic nervous system, which calms the body and reduces cortisol production. A study in the Journal of Obesity (2014) found that practicing slow breathing and meditation every morning can help improve waist circumference in people over 45 within 8 weeks.

You can do the 4-7-8 breathing exercise: Inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale slowly through your mouth for 8 seconds. Doing this for 3-5 minutes every morning can help regulate your emotions and increase your energy metabolism.

Source: https://baoquocte.vn/ba-viec-nen-lam-moi-sang-de-phu-nu-sau-tuoi-50-kiem-soat-can-nang-giam-mo-noi-tang-318323.html