Flatten Your Stomach After 45: Six Simple Eating Habits for a Healthier You

As we age, life brings a myriad of changes, both physically and emotionally. One common concern for those over 45, particularly women who have given birth or individuals who’ve lost weight, is the so-called “stomach overhang.” While genetics and hormonal changes can play a role, there are actionable steps you can take to enhance both your health and the appearance of your abdomen. Recently, I had an enlightening conversation with Sahar Berjis, RD, MPH, founder of Inner Health and Well-Being, who shared practical dietary habits to help flatten that stubborn belly. Let’s dive into her recommendations, featuring relatable anecdotes and expert insights!

The Power of a Healthy Breakfast

Starting the day with a nutritious meal sets a positive tone for your health. “A breakfast rich in protein and fiber can help you stabilize blood sugar and cortisol levels, reducing fat storage,” says Berjis.

Think about it: a hearty bowl of oatmeal topped with nuts and fresh fruits or a veggie-loaded omelet not only fuels your morning but keeps those afternoon cravings at bay. From my own experience, on days I prioritize a fulfilling breakfast, I feel more energized and focused. It’s like putting premium fuel in your car!

Tips for a Nutritious Breakfast:

• Opt for high-fiber cereals or oatmeal.
• Include protein sources like eggs, Greek yogurt, or nut butter.
• Add fruits or vegetables for color and nutrients.

Harnessing the Benefits of Apple Cider Vinegar

Apple cider vinegar (ACV) has gained a reputation as a natural remedy for various ailments. According to Berjis, incorporating ACV into your routine can enhance digestion and nutrient absorption. “Using natural bitters or ACV before meals can also support fat metabolism,” she explains.

A splash of ACV in a warm glass of water can be a refreshing morning ritual. I remember sharing this tip with a friend who struggled with bloating—it made a noticeable difference within days!

How to Use Apple Cider Vinegar:

• Mix a tablespoon in a glass of water before meals.
• Incorporate it into salad dressings for added flavor.

Spice Things Up with Cayenne

Spicing up your meals could also benefit your belly. Studies show that spicy foods can rev up calorie burning. Berjis notes, “Try adding cayenne pepper or bitter herb spritzers to your meals for a natural boost in thermogenesis and circulation.”

Incorporating spice doesn’t mean you have to endure a fiery dish! Even a pinch of cayenne can elevate the flavor and provide health benefits. My mother’s chili, with just the right kick, not only warmed our family gatherings but also played a role in maintaining our waistlines!

Ideas to Add Spice:

• Sprinkle cayenne on roasted vegetables.
• Use it in marinades or sauces for a flavor burst.

The Perils of Late-Night Snacking

Avoiding late-night snacks is another of Berjis’s recommendations. “Eating late can disrupt sleep, essential for fat burning,” she warns. For many of us, the evening hours are tempting as we unwind with comfort foods.

One method that has helped me is setting a cut-off time for eating—usually a few hours before bedtime. When I stick to this schedule, not only do I sleep better, but I also wake up feeling lighter and more energized.

Tips to Curb Late-Night Cravings:

• Keep healthy, pre-portioned snacks available, like fruits or nuts.
• Stay hydrated; sometimes, thirst can masquerade as hunger.

The Gut-Health Connection with Fermented Foods

Fermented foods are celebrated for their myriad health benefits, especially for gut health. “Incorporating foods like sauerkraut, kefir, or kimchi can support a healthy microbiome, crucial for flattening belly fat,” says Berjis.

For me, adding kimchi to a simple rice dish has transformed meals into vibrant, gut-friendly feasts. Plus, they’re often brimming with flavor!

Suggestions for Fermented Foods:

• Add sauerkraut to sandwiches or salads.
• Enjoy kefir smoothies for breakfast or as snacks.

Stress Management: A Silent Contributor

Finally, stress management is essential in the journey to flatten your stomach. Berjis emphasizes that reducing stress helps control the hormones, cortisol and insulin, that drive belly fat retention.

From my experience, taking a simple walk in nature has been incredibly beneficial. Not only does it clear my mind, but it also rejuvenates my spirit—allowing me to approach meals and my health with a positive mindset.

Stress-Reduction Techniques:

• Practice mindfulness or meditation.
• Incorporate physical activities like yoga or walking into daily routines.

A Healthier Path Forward

It’s never too late to adopt healthier eating habits that positively impact your health and appearance. By focusing on nourishing breakfasts, incorporating apple cider vinegar, spicing up meals, avoiding late-night snacks, embracing fermented foods, and managing stress, you can take significant steps toward a healthier you.

Remember, every small change counts, and the journey to wellness is a personal one—filled with growth and discovery. Take it one step at a time, and don’t forget to celebrate your progress along the way!

Stay motivated and inspired!

By Ali Musa
Axadle Wellness Desk – Health & Nutrition Monitoring.