Introduction
As we age, it can become increasingly difficult to maintain a healthy weight and lose belly fat. After 40, our metabolism slows down and our hormones can become imbalanced, 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 and get back into shape. In this article, we’ll discuss some of the best foods to eat and the worst foods to avoid in order to maximize your weight loss efforts. We’ll also provide some tips on how to make the most of your diet and exercise routine. So, if you’re ready to get started, let’s dive in!
Speed Up Belly Fat Loss in After 40 – Eat This Not That
If you’re over 40 and looking to speed up belly fat loss, you’re not alone. Many people in their 40s and beyond struggle with stubborn belly fat that just won’t seem to go away. Fortunately, there are some simple steps you can take to help you get rid of that extra weight.
Eat More Protein
Protein is essential for weight loss, especially when you’re over 40. Eating more protein helps to boost your metabolism and keep you feeling full longer. Aim to get at least 20-30 grams of protein at each meal. Good sources of protein include lean meats, fish, eggs, beans, nuts, and dairy products.
Cut Back on Refined Carbs
Refined carbs like white bread, white rice, and sugary snacks can cause your blood sugar to spike, leading to increased fat storage around your midsection. Instead, opt for complex carbs like whole grains, fruits, and vegetables. These foods are packed with fiber and other nutrients that will help keep you feeling full and energized.
Increase Your Fiber Intake
Fiber is essential for weight loss, as it helps to keep you feeling full and satisfied. Aim to get at least 25-30 grams of fiber each day. Good sources of fiber include fruits, vegetables, legumes, nuts, and whole grains.
Drink More Water
Staying hydrated is essential for weight loss, as it helps to flush out toxins and keep your metabolism running smoothly. Aim to drink at least 8 glasses of water each day. You can also add some lemon or lime juice to your water for an extra boost of flavor.
Get Moving
Exercise is key for weight loss, especially when you’re over 40. Aim to get at least 30 minutes of physical activity each day. This can include walking, jogging, biking, swimming, or any other activity that gets your heart rate up. Exercise will help to boost your metabolism and burn off that stubborn belly fat.
Get Enough Sleep
Getting enough sleep is essential for weight loss. Aim to get at least 7-8 hours of sleep each night. This will help to keep your hormones balanced and your metabolism running smoothly.
Conclusion
If you’re over 40 and looking to speed up belly fat loss, there are some simple steps you can take. Eating more protein, cutting back on refined carbs, increasing your fiber intake, drinking more water, getting moving, and getting enough sleep are all essential for weight loss. With a little bit of effort, you can get rid of that stubborn belly fat and start feeling your best.
Weight gain is a common problem that can happen as we age and after 40 losing stubborn belly fat does become more challenging, but not impossible. With the right mindset and healthy lifestyle choices, getting rid of excess weight around the waist can happen and Eat This, Not That! Health spoke with Megan Mescher-Cox, DO, Board Certified in Internal Medicine, Lifestyle Medicine and Obesity Medicine of Dignity Health Group who explained how to burn off belly fat after 40. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Cox explains, “It’s harder to lose belly fat as we age for many reasons. Physiologically, our basal metabolic rate decreases but also because our daily habits are dramatically different as we age. The average child needs to play and move for hours daily, whereas the average adult spends most of the day in a more sedentary role with exercise as a built-in activity for 30-60 minutes daily. Our skeletal mass also decreases as we age, especially over 30-40 years old and this decreased skeletal mass is a large contributor to our metabolic rate.”
“Intake of vegetables and fruits is associated with lower weights and less chronic disease,” says Cox. “This includes diabetes, high blood pressure and high cholesterol but also associated with less dementia and certain cancers. Vegetables and fruits are high in antioxidants which counter the oxidative stress that leads to aging.”
According to Cox, “Sleep is critical for weight management and normalization of hormones in the body. This is when your body repairs from the day and when the body performs ‘housekeeping’ activities. Aim for 8 hours nightly. We can’t “make up” for lack of sleep so it’s especially important to get your body regular sleep all throughout your life.”
Cox reminds us, “Exercise is a great way to keep people feeling young but also for your body to physiologically function better. Aim for at least 30 minutes at least five days a week although an hour five times weekly is even better. If someone is having a difficult time with the presence of abdominal fat even with regular exercise, increasing the intensity of the activity will help with the stubborn pounds.”
Cox states, “Independent of exercise, sitting all day is an independent risk factor for a shortened life span. Aim to get up for at least 5 minutes an hour or consider an under-desk bicycle to keep blood moving.”
“Things that are ideal for your health are the typical: a diet high in fruits and vegetables and low in junk food, regular exercise, regular sleep, not too much stress, and good healthy relationships,” Cox emphasizes. “Aim for true lifestyle change, not a diet or exercise kick.”
Heather Newgen