21-ways-to-get-a-flat-belly-after-40-according-to-experts
21 Ways to Get a Flat Belly After 40, According to Experts
DANA LEIGH SMITH
Venturing further into adulthood
has its perks. You likely have stronger relationships, a better vocabulary, a
more robust bank account, and maybe even a family of your own. But sometimes it
can feel like you had to trade in your fit figure to obtain all of these
"grown-up" perks.
Sure, it can be harder to
maintain a flat belly as you age, but it's not at all impossible. So long as
you continue to prioritize your health, fitting into your skinny jeans is an
obtainable goal—and one that doesn't require you to starve yourself or spend
hours in the gym, either. (Seriously!) Read on to discover the top diet and
exercise tips that can help you get the lean stomach you've always wanted.
1. Eat Less Added Sugar
"Sugar leads to insulin
spikes which can cause fat storage—especially around the middle. Try to eat
less of it." — Dianne Rishikof. For more ways to reduce your stress, check out these
2. Nix the Fake Stuff
"Diet, low-carb, and many
sugar-free foods and drinks contain artificial sweeteners that aren't
completely digested by the body. Bacteria that live in the large intestine tend
to ferment them, causing gas and bloat. Always check food labels to avoid
sorbitol, mannitol, xylitol, and lactitol." — Amanda Russell, certified
personal trainer and YouTube fitness star.
3. Hit the Weights
"Strength training is a must
over 40. It builds lean muscle mass, which, over time, will help boost your
resting metabolic rate which slowly declines with age. So long as you have good
form and proper coaching, don't be afraid to lift heavier weights than you have
in the past. — Jennifer Cassetta, clinical nutritionist, personal trainer, and
health expert from ABC's My Diet Is Better Than Yours. If you're over 40, check out these
4. Be Patient
"For many women in their
20s, it's relatively easy to drop 10 pounds by cutting back on calories for a
few weeks. But as you age, your metabolism slows, so what worked in your 20s
may no longer be effective. The trick is to stay the course and be patient.
Eventually, the scale will drop." — Martha McKittrick, RD of Martha
McKittrick Nutrition and City Girl Bites.
5. Dial Back on Cardio
"Don't overdo it with the
cardio. Spinning up the wazoo isn't going to give you the results you want.
Declining estrogen leads to declining muscle mass which leads to declining
metabolism. While that sounds depressing, there's an easy solution:
weight-bearing work. If traditional weight lifting isn't your thing, try barre
classes and pilates." — Lauren Slayton, MS, RD, of Foodtrainers.
6. Nix Processed Carbs
"Cutting back on processed
carbohydrates is essential for weight loss after 40. Maintaining blood sugar
and insulin levels is vital to weight loss, so cutting back on foods that spike
blood sugar and insulin is a must. Any foods that contain added sugars, as well
as foods that quickly break down into blood sugar, should be reduced. These
include white bread and pasta, baked goods, cereal, candy, sweetened drinks,
chips, and conventional crackers." — Jennifer Cassetta, clinical
nutritionist, personal trainer and health expert from ABC's "My Diet Is
Better Than Yours"
7. Start Your Day with Protein Instead of Carbs
"Starting your day with
protein instead of carbs prevents blood sugar spikes and insulin activity (our
fat-storage hormone). It also prevents bloating. Ditch the cereal and toast and
start your day with two hard-boiled eggs, a protein shake, a veggie omelet, or
a Greek yogurt with chia seeds and berries, instead." — Amy Shapiro MS,
RD, CDN of Real Nutrition NYC.
8. Pop a D3 Supplement
"Hormonal changes in your
40s can affect your appetite hormones, ghrelin, and leptin. Both supplemental
vitamin D3 and extra lean protein can help keep your appetite under
control." — Lauren Slayton, MS, RD of Foodtrainers. For some inspiration, check out these
9. Eliminate Foods That Bloat
"Consider taking out foods
that cause bloat, including dairy products. As we age, our bodies can't break
down lactose as efficiently. When we can't efficiently digest something, it
tends to cause gas and bloat, which is the opposite of a flat stomach. Avoid
dairy foods, and you'll likely see some improvement!" — Amy Shapiro MS,
RD, CDN of Real Nutrition NYC
10. Stop Doing Crunches
"It's no exaggeration to say
at 47, I look far better in the midsection area than I did at 27. It's not about
the crunches or even the planks. I firmly believe that a flat belly is a result
of cardio and a wholesome diet." — Carla Birnberg, personal trainer and
fitness blogger.
11. Stop Pursuing Weightloss
"No diets work long-term.
Not to mention, weight-loss diets typically promote disease, not health. We are
not supposed to look like we did when we were in high school. As women, we need
to respect that our body changes throughout life to support our needs. Fighting
our body promotes negative body image and disease." — Julie Duffy Dillon
MS, RD, NCC, LDN, CEDRD
12. Stay Away from Salt
"Stay away from the salt.
Too much sodium in the diet contributes to edema and bloating, and seems to
affect us more as we age. So if you have to zip up a pencil dress or wear your
'fitted' suit, I recommend consuming no more than 1,500 milligrams of salt per
day. Avoid ready-made meals and canned foods, which are loaded with salt. And
when you're at restaurants, simply ask for no or little salt in your food.
Small changes can make big changes to your waistline." — Amanda Russell,
certified personal trainer and YouTube fitness star
13. Identify Your Why
"Pause and identify yours
why. Anything from a high school reunion to a beach vacation is reason enough
to want to get in shape! Just be certain that your motivator is something that
motivates you enough to sustain forward momentum on those days when you'd
rather slack. — Carla Birnberg, personal trainer and fitness blogger
14. Consume More Omega-3s
"Many types of healthy fats
can help you lose body fat. Omega-3s are one type with these superpowers. Try
to have one omega-3 rich food every day. Eggs, fatty fish, chia seeds, and
walnuts are some good options." — Lauren Slayton, MS, RD, of Foodtrainers.
15. Prioritize Sleep
"In your 20s, you can get
away with late nights and minimal sleep. But in your 40s, your body doesn't
rebound as well. Getting too little sleep will hit you hard the next day.
You'll likely have less motivation to exercise and have an increased hunger for
fat and carbs. — Martha McKittrick, RD, of Martha McKittrick Nutrition and City
Girl Bites
16. Stop Calorie Counting
"Restricting your caloric
intake will only backfire. Instead, focus on food quality over quantity.
Consume a balance of protein, low-glycemic carbohydrates, and healthy fats like
avocado, nuts, nut butter, seeds, and olive oil. This balance of macronutrients
will help to keep you full, while also maintaining blood sugar levels. Also, be
sure to partake in moderate exercise and get adequate sleep." — Susan
Stalte, RD, LDN, MBA-Candidate
17. Make Small Changes
"Stop thinking of weight loss as a grand process and, instead, think of it as a series of small daily commitments. To fit more activity into your day, play with your children or take the stairs instead of the elevator. Once you've committed to these small changes, the easier it'll be to advance to the bigger workouts that can lead to a flat belly." —Rick Richey, NASM-CPT, CES, PES, owner of the Independent Training Spot. For help, see these - 7 "fatty" foods for a flat stomach
18. Don't Deprive Yourself
"Swap calorie-loaded
indulgences like ice cream for blended frozen fruits or lightened up,
decadent-tasting desserts like Halo Top. Halo Top has just 60 to 90 calories a
serving, 6 grams of protein, and 3 grams of fiber which work together to keep
blood sugar stable so that you won't crave more sugar. This simple swap will
save you calories and help you lose the belly fat." —The Nutrition Twins,
Tammy Lakatos Shames, RDN, CDN, CFT & Lyssie Lakatos, RDN, CDN, CFT
19. Move Every Day
"Before you groan at the
thought of hitting the treadmill every day, hear me out! Performing any type of
exercise that gets your heart rate up and blood flowing will keep your
metabolism going and fat burning. This can be as simple as waking up earlier
and going for a 30-minute walk or incorporating a 10-minute interval workout in
your living room. (Here is one I like to do: HIIT Total Body 12 Min Workout.)
Whatever it is, make sure to get your heart rate pumping at least once a day to
help burn fat and get lean." — Amanda Russell, certified personal trainer
and YouTube fitness star
20. Add Veggies to Every Meal
"No matter what you're
eating, mix it, or serve it with vegetables. Having Chinese or Italian takeout?
Making a stir-fry, burrito, or fajita at home? Split the dish in half, saving
the other half for another meal, and mix in at least 1.5 cups of steamed
vegetables right into your meal. Not only will you eat less of the heavier fare
and slash the calories nearly in half, but you'll also have a second serving
for another day." —The Nutrition Twins, Tammy Lakatos Shames, RDN, CDN,
CFT & Lyssie Lakatos, RDN, CDN, CFT
21. Manage Your Stress
"Have a mindfulness
practice. Stress can be overwhelming in your 40s. Whether you have small
children, a consuming career, or both, you're most likely busy taking care of
other people and have less time for yourself. Try meditation, yoga, Tai Chi, or
breathing exercises to bring down stress hormone levels like adrenaline and
cortisol, which can trigger fat storage." — Jennifer Cassetta
Read the original article
on Eat This, Not That!
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