Tackling Middle Aged Spread, Belly Fat

Honestly, I always thought "middle-aged spread" was a term my mom made up. After I turned forty, though, I realized that the middle was spreading even though little else about my life had changed. I mean, I'd given birth to two gorgeous daughters and I could blame the waistline pudge on them, just like I do my gray hairs and flabby thighs.

But once the pregnancy weight was gone, the belly was still there. I had to become an expert on below-the-waist pants, and belly-skimming tops. I've even considered a body-shaper, which is something that my mom used to call a girdle; the intent is the same, to suck in that expanding waistline with sturdy spandex.

It turns out I'm not alone. More Americans have soft, pudgy bellies than they did 20 years ago. Typically, women carry excess fat in their hips and thighs, while men carry their excess fat in the belly. But as a woman grows older, and especially as she enters menopause, her weight starts settling in the middle, at the same time, arms, hips and thighs typically lose bulk. Hence, the term "middle-aged spread."

And this spreading middle is not just unsightly, or unattractive, or something to make you go crazy in the fitting room. Abdominal fat is the primary suspect in causing metabolic syndrome. Metabolic syndrome sets off a cluster of conditions that include high blood pressure, high cholesterol, diabetes, and other dangerous heart attack risk factors.

What I found is that losing the middle-aged spread isn't as easy as doing 100 crunches every day (like that's easy, right?); or using Splenda or another sweetener in place of sugar; and maybe using olive oil instead of other fats. Losing fat in the tummy is especially not easy when you are a woman, and over 40. Biology seems to be against us.

Heredity and hormonal changes are credited with the increase of the belly in the older woman. Your metabolism slows down as you age, and the amount of fat in your body slowly increases. The increase in body fat is higher in women, too, than in men. Then after menopause, that fat shifts from the arms, legs, and hips to the midsection.

You can most likely blame your ancestors for the fat placement, though. While overall fat increases as a woman ages, the fact that it lands in the abdomen is partially determined by heredity.

There is some research indicating that elevated levels of stress also contributes to excess fat, and specifically the dreaded belly fat. In fact, a whole industry has been spawned with supplements touting weight loss by reducing stress. I'm all for reducing stress. Remember I'm a stay at home mom with two gorgeous daughters. And I'd love to blame my flabby belly on pregnancy, stress, and my mom.

But the truth is there are only two ways to get rid of that fat. Changing your diet is very important. Reducing or even eliminating processed carbohydrates and replacing those with more protein and more complex carbohydrates definitely speeds up a sluggish metabolism, gives a person more energy, and kicks off the weight loss process. And while you can't just lose weight where you want it, fat is going to come off your belly, too.

The best way to lose that fat, specifically in the belly, and keep it off is to exercise. Aerobic exercise is great for the heart and lungs, and will speed up your metabolism, but some form of core strengthening exercise is going to be vital. One hundred crunches aren't going to get rid of that fat, but working the core muscles of back, stomach, hips and legs are sure going to reduce the appearance of the belly. Pilates, yoga and many other hybrids and Pilates and yoga-based exercise programs are great for trimming the middle-aged spread, even in the love handles area.

And don't forget weight training. Studies have been done that show the people most successful at keeping their weight reduced do some form of weight lifting. Lifting weights builds muscle, and muscles increase metabolism. If you have never lifted any type of weights before, you may want to have a few sessions with a trainer. Trainers are available at almost any gym, and would be happy to show you proper technique. But lifting weights doesn't have to be fancy. A good trainer will show you ways to do weightlifting at home, even hoisting household items to tone your body.

So, here's the checklist if you want to tackle middle-aged spread, and find your waist again.

Change your diet to complex carbohydrates, lean protein, and fresh vegetables.

No more stress eating or night eating.

Exercise. Get moving.

Work your core muscles through Pilates or yoga.

Lift weights to build overall muscle and redistribute that weight.