Pushing further into adulthood has its benefits. You probably have stronger relationships, a better vocabulary, a more robust bank account and maybe even your own family. But sometimes it can feel like you had to change your fit to get all these “adult” benefits.
Sure, it can be harder to maintain a flat stomach as you age, but it’s not impossible at all. As long as you continue to prioritize your health, it is an achievable goal to fit into your skinny jeans – and you do not have to starve or spend hours in the gym. (Seriously!) Read on to discover the best diet and exercise tips that can help you get the lean stomach you always wanted. Read on, and for more on healthy eating, do not miss easy ways to start losing weight immediately, according to science.
“Sugar leads to insulin spikes that can cause fat storage – especially around the middle. Try to eat less of it.” – Dianne Rishikof, MS, RDN, LDN, IFNCP For help, see these 10 easy ways to eat less sugar from a celebrity industry.
“Diet, low carb and many sugar free foods and beverages contain artificial sweeteners that are not completely digested by the body. Bacteria that live in the colon tend to ferment them and cause gas and bloating. Always check food labels to avoid sorbitol, mannitol, xylitol and lactitol.” – Amanda Russell, certified personal trainer and YouTube fitness star
“Strength training is a must for over 40 years. It builds lean muscle mass, which over time will help increase your dormant metabolism which slowly decreases with age. As long as you are in good shape and proper coaching, do not be afraid to lift heavier weights than you have done before. – Jennifer Cassetta, clinical nutritionist, personal trainer and health expert from ABC’s My Diet Is Better Than Yours
“For many women in their twenties, it’s relatively easy to lose 10 pounds by reducing calories for a few weeks. But as you age, your metabolism slows down, 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 for Martha McKittrick Nutrition and City Girl Bites
“Do not overdo it with cardio. Spinning the wazoo will not give you the results you want. Decreasing estrogen leads to declining muscle mass leading to declining metabolism. Although it sounds depressing, there is a simple solution: weight-bearing work. If “Traditional weightlifting is not your thing, try barre classes and Pilates.” – Lauren Slayton, MS, RD, Foodtrainers
“Cutting down on processed carbohydrates is important for weight loss after 40. Maintaining blood sugar and insulin levels is important for weight loss, so it is a must to cut down on foods that increase blood sugar and insulin. All foods that contain added sugar also because foods that “Quickly broken down into blood sugar should be reduced. These include white bread and pasta, pastries, cereals, sweets, sweetened beverages, chips and conventional biscuits.” – Jennifer Cassetta, clinical nutritionist, personal trainer and health expert from ABC’s “My Diet Is Better Than Yours”
“Starting the day with protein instead of carbohydrates prevents blood sugar peaks and insulin activity (our fat storage hormone). It also prevents bloating. Dig the grains and toast and start the day with two hard-boiled eggs, a protein shake, veggie omelette, or a Greek yogurt with chia seeds and berries. instead. ” – Amy Shapiro MS, RD, CDN from Real Nutrition NYC
For some inspiration, check out these 25 best yogurts for weight loss, according to nutritionists.
“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 for Foodtrainers
RELATED: 30 Reasons Why You Are Always Hungry
“Consider taking out foods that cause bloating, including dairy products. As we age, our bodies can not break down lactose as efficiently. When we can not efficiently digest anything, it tends to cause gas and bloating, which is the opposite of a flat stomach. Avoid dairy products and you are likely to see some improvement! ” – Amy Shapiro MS, RD, CDN from Real Nutrition NYC
“It’s no exaggeration to say at 47, I look much better in the midsection area than I did at 27. It’s not about crunches or even the planks. I firmly believe that a flat stomach is the result of cardio and a healthy diet. . ” – Carla Birnberg, personal trainer and fitness blogger
“No diets work long term. Not to mention, weight loss diets usually promote disease, not health. We should not look like we did in high school. As women, we must respect that our body changes. All our lives to support our needs. To Fighting our body promotes negative body image and disease. ” – Julie Duffy Dillon MS, RD, NCC, LDN, CEDRD
Stay away from 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 zipper with a pencil dress or wear your “fitting” suit, I recommend that you consume no more than 1 500 milligrams of salt a day. Avoid ready-made meals and preserves, which are filled with salt. And when you are in restaurants, simply ask for nothing or a little salt in the food. Small changes can make big changes to your waist. ” – Amanda Russell, certified personal trainer and YouTube fitness star
If you are over 40, check out these 25 high sodium foods that you should watch out for.
“Pause and identify why. Everything from a high school reunion to a beach vacation is reason enough for you to get in shape! Just be sure your motivator is something that motivates you enough to maintain speed forward on the days when you would be pretty relaxed. – Carla Birnberg, personal trainer and fitness blogger
“Many types of healthy fats can help you lose body fat. Omega-3 is one type with these superpowers. Try to have an omega-3 rich food every day. Eggs, oily fish, chia seeds and walnuts are some good options.” – Lauren Slayton, MS, RD, Foodtrainers
“In the 20’s you can get away with late nights and minimal sleep. But in the 40’s your body does not recover either. Getting too little sleep will hit you hard the next day. You will probably have less exercise and have increased hunger for fats and carbohydrates. – Martha McKittrick, RD, from Martha McKittrick Nutrition and City Girl Bites
Eat this! Tip
How much is enough? The National Sleep Foundation suggests seven to eight hours of sleep for most adults.
“Limiting your calorie intake will only backfire. Instead, focus on food quality over quantity. Consume a balance of protein, low glycemic carbs and healthy fats like avocados, nuts, peanut butter, seeds and olive oil. This balance of macronutrients helps you. “Keeping yourself full while maintaining your blood sugar level. Also, make sure you participate in moderate exercise and get enough sleep.” – Susan Stalte, RD, LDN, MBA candidate
Stop thinking of weight loss as a big process and instead think of it as a series of small daily commitments. To fit more activity into your day, play with your kids or take the stairs instead of the elevator. Once you have engaged in these small changes, the easier it is to move on to larger workouts that can lead to a flat stomach. ” –Rick Richey, NASM-CPT, CES, PES, owner of Independent Training Spot
Swap calorie-laden toppings like ice cream for mixed frozen fruits or lighted, decadent tasting desserts like Halo Top. Halo Top only has 60 to 90 calories per serving, 6 grams of protein and 3 grams of fiber that work together to keep blood sugar stable so you don’t longs for more sugar. This simple change saves calories and helps you lose weight. ” –The Nutrition Twins, Tammy Lakatos Shames, RDN, CDN, CFT & Lyssie Lakatos, RDN, CDN, CFT
Eat this! Tip
“Before you moan at the thought of hitting the treadmill every day, hear me out! Performing all kinds of workouts that get your heart rate up and blood flow will keep your metabolism going and fat burning. This can be as simple as waking up earlier and going a 30-minute walk or integrate a 10-minute workout into your living room. (Here is one I like to do: HIIT Total Body 12 min training.) 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
“No matter what you eat, mix it or serve it with vegetables. Do you have Chinese or Italian food? Make a steak, burrito or fajita at home? Divide the bowl in half and save the other half for another meal, and mix in at least 1 “5 cups of steamed vegetables directly in your meal. Not only will you eat less of the heavier price and cut calories by almost half, but you will also get a second serving for another day.” —The Nutrition Twins, Tammy Lakatos Shames, RDN, CDN, CFT & Lyssie Lakatos, RDN, CDN, CFT
Have a mindfulness exercise. Stress can be overwhelming in your 40s. Whether you have young children, a consumption career or both, you are probably busy taking care of other people and have less time for yourself. Try meditation, yoga, Tai Chi, or breathing exercises to lower the levels of stress hormones such as adrenaline and cortisol, which can trigger fat storage. ” – Jennifer Cassetta
For more ways to reduce your stress, check out these 32 foods that turn off stress hormones.