The ‘middle-age spread’ better known as belly fat is one burden many can’t avoid after 40.
It is not just about your clothes feeling tight – it is about your overall health. Belly fat, more specifically visceral fat, has been shown to pose many health dangers.
It increases your risk for heart disease, type 2 diabetes, and other terrible conditions.
Losing belly fat after 40 can be challenging. Luckily, you can the strategies below to keep your stomach flat after 40.
Secrets to Losing Belly Fat After 40
1. Eat More Soluble Fiber
Add lots of soluble fiber to your diet. Soluble fiber helps in combating belly fat by absorbing water and forming a gel. This gel delays food as it moves through the digestive system.
This means you will end up feeling full, thus reducing your calorie intake when you eat less. Your body ends up absorbing fewer calories in the end.
Moreover, soluble fiber may help in fighting abdominal fat.
Therefore, consume more high-fiber foods such as avocados, Brussels sprouts, flaxseed, blackberries, and legumes.
You may also take fiber supplements if you’re not getting enough from your diet.
2. Give Intermittent Fasting a Try
Intermittent fasting is a form or pattern of eating that cycle between brief periods of fasting and periods of eating. One method consists of twenty-four-hour fasts at least once or twice every week.
Another method involves fasting daily for sixteen hours and ensuring all your food is consumed within eight hours. Intermittent fasting is an effective method of losing not only belly fat but excess weight as well.
3. Enhance Your Diet by Adding Apple Cider Vinegar
Apple cider vinegar contains acetic acid which has been proven to shrink gut fat storage in numerous animal studies significantly.
Apple cider vinegar also helps lower blood sugar levels in your body, another impressive health benefit.
Here’s the apple cider vinegar we recommend.
4. Eat More Probiotic Foods – Or Take Probiotic Supplements
Probiotics are beneficial forms of bacteria present in supplements and some foods. They are known to enhance immune function and improve gut health.
Scientists have discovered that some classes of bacteria play significant roles in the regulation of weight.
Having the right balance of these bacteria can help with losing belly fat.
5. Eat Foods with Zero Trans Fat
Trans fats are produced when hydrogen is pumped into unsaturated fats. They are usually found in spreads, margarine, and packaged foods. But trans fats have been linked to insulin resistance, belly fat gain, heart disease, and inflammation.
You can protect your health – while helping to reduce abdominal fat – by steering clear of food or products that contain trans fats.
Always read ingredient labels on packaged foods. If you see the words ‘partially hydrogenated fats,’ on a label, it means the product contains trans fats.
6. Drink Green Tea
Green tea is a healthy beverage that contains EGCG (epigallocatechin gallate), an antioxidant and caffeine, which boost metabolism.
Studies have shown that EGCG is highly effective in helping to reduce visceral fat. The effect is significantly enhanced when the consumption of green tea is combined with strenuous exercise.
7. Eat More Fatty Fish – Every Week
Fatty fish such as sardines, anchovies, salmon, mackerel, and herring are rich in omega-3 fats and high-quality protein.
Some evidence exists which shows that omega-3 protect you from disease and help reduce abdominal fat.
Some fish oil supplements are also loaded with protein and omega-3 fats. Therefore, you can go for them as well.
Two to three servings of fatty fish will do every week, and you will be amazed at the profound efficacy.
8. Use Coconut Oil Instead of Cooking Fats
Coconut oil is one of the healthiest fats, it contains medium-chain fats. These medium-chain fats help boost metabolism thereby decreasing the amount of fat your body stores due to the high-calorie intake.
Studies have also shown that coconut oil has properties that help to do away with visceral fat. To boost up abdominal fat loss, therefore, make sure you take 30 ml, i.e., approximately two tablespoons of coconut oil daily.
9. Reduce Carb Intake
Reducing your intake of carbs can be incredibly beneficial for overweight people or diabetics.
Women with PCOS (polycystic ovary syndrome) can also lose PCOS belly the same way.
It is not about going strictly on a low-carb diet. You don’t even have to follow any low-carb diet plan. If you can replace refined carbs with unrefined starchy carbs, your metabolic health may improve significantly, thus reducing abdominal fat.
The Framingham Heart Study also reveals that people who consume high amounts of whole grains are 17% less likely to have belly fat. This comparison is made against people who eat lots of refined carbs or grains.
10. Avoid Eating Sugary Foods As Much As Possible
Sugar is primarily made up of fructose, the culprit responsible for several chronic ailments when consumed in excess.
Disorders such as fatty liver disease, type 2 diabetes, heart disease, and obesity have been linked to fructose. Studies have also shown a correlation between increased visceral fat and a high intake of sugar.
I have to point out that natural sugars can cause belly fat. Use organic honey sparingly as well.
11. Manage Your Stress Levels
This may sound unbelievable, but it is true that stress can contribute to abdominal fat gain. This happens when the adrenal glands responsible for producing cortisol are triggered. Cortisol is also known as the stress hormone.
Research reveals that high levels of cortisol boost your appetite, thereby promoting abdominal fat storage. People, especially women with large waists, are likely to produce more cortisol as a response to stress. Increased cortisol levels add more fat around the middle.
Therefore, to help reduce abdominal fat, take part in activities that give you pleasure, thus relieving stress. Meditation or yoga are proven methods of de-stressing oneself at any time.
12. Get Quality Sleep
This may be obvious, but many people take it for granted. Adequate sleep is highly crucial for your overall health, including weight. People who do not get enough sleep are inclined to add more weight, especially around the middle.
Sleep apnea has also been linked to excess abdominal fat. So, make sure you get at least seven hours’ high-quality sleep per night.
Bonus: Do Short Workouts Every Morning
Exercise can help you lose belly fat after 40 because it increases muscle mass and boosts metabolism. But don’t focus on long workouts if you’re not used to exercising consistently.
Long workouts require lots of time and determination. Short workouts, on the other hand, are easy to do even when you’re feeling demotivated.
Luckily, I have a short workout routine that can give you all the benefits of a 1-hour workout in less than 15 minutes.
Learn more here.
The post 12 Amazing Secrets to Losing Belly Fat after 40 appeared first on Focus Fitness.