Introduction
As we age, it can become increasingly difficult to lose belly fat. After the age of 40, our metabolism slows down and our hormones change, making it even harder to shed those extra pounds. But don’t despair! With the right diet and exercise plan, you can still speed up belly fat loss after 40. In this article, we’ll discuss the best foods to eat and the worst foods to avoid in order to maximize your fat loss. We’ll also provide tips on how to stay motivated and keep your diet on track. So, if you’re ready to get started, let’s dive in!
Speed Up Belly Fat Loss After 40 – Eat This Not That
If you’re over 40 and looking to lose belly fat, you may be wondering what you can do to speed up the process. While there is no magic pill or quick fix, there are certain foods you can eat and habits you can adopt to help you reach your goals.
Eat This
- High-fiber foods: Eating foods high in fiber can help you feel fuller for longer and can help reduce your overall calorie intake. Good sources of fiber include fruits, vegetables, legumes, and whole grains.
- Lean proteins: Eating lean proteins such as fish, chicken, and beans can help you feel fuller for longer and can help you build muscle, which can help you burn more calories.
- Healthy fats: Eating healthy fats such as avocados, nuts, and olive oil can help you feel fuller for longer and can help you maintain a healthy weight.
Not That
- Processed foods: Eating processed foods such as chips, cookies, and candy can lead to weight gain and can increase your risk of developing chronic diseases.
- Sugary drinks: Drinking sugary drinks such as soda and juice can lead to weight gain and can increase your risk of developing chronic diseases.
- Fried foods: Eating fried foods such as french fries and chicken nuggets can lead to weight gain and can increase your risk of developing chronic diseases.
By making small changes to your diet and lifestyle, you can speed up your belly fat loss after 40. Eating the right foods and avoiding the wrong ones can help you reach your goals and maintain a healthy weight.
Abdominal fat—also known as visceral fat—is body fat stored deep in the abdominal cavity, surrounding vital organs such as the intestines and liver. “Middle aged spread” is a very real thing for people over 40—but it doesn’t have to be. “Belly fat is even associated with a shorter life,” says Bret Scher, MD. “Even ‘normal weight’ people, as defined by BMI, with extra belly fat are at increased risk of health complications. As we saw in 2020, more visceral fat is associated with a higher risk of severe COVID-19 complications. Fortunately, excess belly fat can be reduced. Studies show that reducing it improves metabolic health and is likely to improve overall health.” Here are five ways to get rid of belly fat quickly after 40, according to experts. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Not into cardio? Not a problem. Studies show that resistance training is highly effective in blasting belly fat. “We did a two-year intervention study in premenopausal women who did only twice weekly weight training,” says Kathryn Schmitz, a professor at the Perelman School of Medicine of the University of Pennsylvania. “We didn’t ask them to do any aerobic activity or to make any dietary changes. We found that twice weekly weight training substantively prevented increases in belly fat in women who got the intervention versus those who did not.”
If you want to get rid of abdominal fat, experts recommend avoiding overly processed junk food. “Nutrition plays a vital role in reducing abdominal fat. Many diets that promote weight loss, including vegan diets and chronic caloric restriction, can help people lose belly fat,” says Dr. Scher. “However, the key is finding a sustainable diet that provides adequate nutrition and still helps you lose belly fat. For many, a low-carb diet may be an effective option, and adding intermittent fasting is also promising.”
Sleep deprivation is linked to an increase in visceral fat, so make sure to focus on good quality, restorative sleep (at least seven hours a night, according to the CDC). “Our findings show that shortened sleep, even in young, healthy and relatively lean subjects, is associated with an increase in calorie intake, a very small increase in weight, and a significant increase in fat accumulation inside the belly,” says Virend Somers, M.D., Ph.D.
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Did you know stress is making you fat? Chronic stress encourages our bodies to produce cortisol, which can lead to belly fat—and the more belly fat you have, the more cortisol is produced, creating a vicious cycle. “Since abdominal fat also tends to increase cortisol levels, this can lead to a vicious and unhealthy cycle, especially in women,” says the American Institute of Stress. “There is little doubt that increased stress and/or cortisol can cause increased abdominal fat and weight gain.”
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“If your parents or siblings have insulin resistance, heart disease or non-alcoholic fatty liver, you may be at a greater risk for storing visceral fat,” says Trinh Le, MPH, RD. “Keeping an eye on your visceral fat may be beneficial, but know that the causes of these chronic diseases are complex. If you’re in doubt, it’s best to speak with your healthcare provider.”