How to Flatten Your Stomach if You Are Over 50 Years Old

Most people feel more attractive when they have a flat stomach, but this gets harder to accomplish as people age. Over the years, many things cause belly fat to accumulate, including stress, decreasing hormone levels, a sedentary lifestyle and genetics. It is possible to change the way your stomach looks -- even when you are over 50 -- through a combination of diet, exercise and lifestyle changes. Some people have a genetic disposition to stomach fat, making it more difficult to get rid of without surgery or pharmaceutical help.


Exercise between 30 and 60 minutes daily to flatten your stomach. Do moderate-intensity exercise that gets your heart rate into its target zone for a majority of your workout. As you age, your target heart rate can change, so check with your doctor before beginning a fitness routine. Activities such as swimming and walking are good for people over age 50 because they do not cause a lot of impact or injury to the joints.


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Your diet also plays an important part in the amount of fat you have in your body, and therefore in your stomach. Eat smaller portions that include lean proteins, complex carbohydrates, dairy and healthy fats. According to the National Institute on Aging, people over 50 need approximately 2,000 calories per day if they have an active lifestyle. If you eat more than that, you might need to cut calories.


Some lifestyle aspects can be overlooked when it comes to losing stomach fat, but they have an impact, whatever your age. Stress creates the hormone cortisol, which can lead to fat accumulation around the midsection. Meditation, yoga and other stress relieving activities can help. Smoking and excess alcohol use can also cause your body to store visceral fat to help prevent damage to vital organs in the stomach area.

Other Methods

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Some prescription drugs show promise in eliminating belly fat for patients over 50. According to Harvard Health Publications, the weight-loss medication sibutramine has been shown to reduce visceral fat. Surgery, such as liposuction and tummy tucks, may also be an option for flattening your stomach when all else fails. Talk to your doctor about the risks of these methods and whether you are a good candidate.