21 ways to get a flat stomach after 40 years, according to experts – eat it not this


Traveling further into adulthood has its advantages. You probably have stronger ones relationships, better vocabulary, a stronger bank account and maybe even your family. But sometimes it may seem like you had to replace yours fit posture gain all these “adult” benefits.

Of course, it can be harder to maintain a flat stomach as you get older, but it’s not impossible at all. As long as you continue to prioritize your health, fitting into skinny jeans is an achievable goal – and one that doesn’t require you to starve or spend hours at the gym. (Seriously!) Read on to discover the top diet and exercise tips which can help you achieve the slim stomach you’ve always wanted. Read on, and don’t miss out on more about healthy eating Easy ways to start losing weight right away, according to science.


“Sugar leads to insulin spikes that can cause fat to build up – especially in the middle. Try to eat less.” Dianne Rishikof, MS, RDN, LDN, IFNCP Check out these for help 10 simple ways to consume less sugar than a famous nutritionist.

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Dana Leigh Smith / Eat it, not it!

Diet, low-carb foods, and many sugar-free foods and beverages contain artificial sweeteners that are not fully digested by the body. Bacteria that live in the large intestine tend to ferment them, causing gas and bloating. Always check food labels to avoid sorbitol, mannitol, xylitol and lactitol. ” Amanda Russell, a certified personal trainer and YouTube fitness star


“Strength training is mandatory for those over 40 years of age. It builds lean muscle mass, which will eventually help increase your resting metabolism, which slowly declines with age. If you are in good shape and training properly, don’t be afraid to lift heavier weights than you have had in the past. Jennifer Cassetta, clinical nutritionist, personal trainer and health professional from ABC’s My diet is better than yours

“Many women in their 20s find it relatively easy to lose 10 pounds if they reduce their calorie intake by a few weeks. But as you get older, your metabolism slow down, so what worked in your 20s may no longer be effective. The trick is to stay on track and be patient. Eventually, the scale will decrease. ” Martha McKittrick, RD by Martha McKittrick Nutrition in City Girl Bites


“Don’t overdo it with cardio. Rotating the wazoo won’t get you the results you want. Reducing estrogen leads to a drop in muscle mass, which leads to a drop in metabolism. Although it sounds depressing, there’s a simple solution: weight-bearing work. it’s up to you to try barre and pilates. ” Lauren Slayton, MS, RD, food coaches


“Reducing the intake of processed carbohydrates is essential for weight loss after 40. Maintaining blood sugar and insulin levels is crucial for weight loss, so it is necessary to reduce the consumption of foods that raise blood sugar and insulin. All foods that contain added sugars , they also need to cut down on foods that break down quickly into blood sugar. These include white bread and pasta, baked goods, cereals, candy, sugary drinks, chips and regular crackers. ” – Jennifer Cassetta, clinical nutritionist, personal trainer and health expert on ABC’s “My Diet Is Better Than Yours”

Starting the day with protein instead of carbs prevents blood sugar spikes and insulin activity (our fat storage hormone). It also prevents bloating. Cut flakes and toast and start the day with two hard-boiled eggs. protein drink, instead a vegetable omelette or Greek yogurt with chia seeds and strawberries. ” Amy Shapiro MS, RD, CDN of Real Nutrition NYC

Check out these for some inspiration 25 best yogurts for weight loss according to nutritionists.

the man taking the supplement

“Hormonal changes in your 40s can affect yours appetite hormones, ghrelin and leptin. Both extra vitamin D3 and extra lean protein can help keep your appetite under control. ” – Lauren Slayton, MS, RD for Food Coaches

RELATED: 30 reasons why you are always hungry

making pizza by slicing cheese

“Consider uninstall foods that cause bloating, including dairy products. As we age, our bodies cannot break down lactose as efficiently. When we can’t digest something efficiently, it causes gas and bloating, which is the opposite of a flat stomach. Avoid dairy foods and you will probably notice some improvement! ” – Amy Shapiro MS, RD, CDN from Real Nutrition NYC

An elderly athlete walking around the city

“It’s no exaggeration to say that at 47 I look much better in the middle than at 27. It’s not about cramps or even boards. I firmly believe that flat stomach is the result of cardio and a healthy diet. ” Carla Birnberg, personal trainer and fitness blogger

Family on a hiking adventure through the woods

“No diet works in the long run. Not to mention, weight loss diets usually promote disease and not health. We shouldn’t look the way we did in high school. As women, we need to respect that our bodies change throughout life to support our needs. Fighting our body promotes negative body image and disease. ” Julie Duffy Dillon MS, RD, NCC, LDN, CEDRD


“Avoid salt. Too much sodium in the diet contributes to edema and bloating and seems to affect us more as we age. So if you need to close your dress with a pencil or wear your ‘tight’ outfit, I recommend taking no more than 1,500 milligrams salt a day. Avoid prepared meals and canned foods that are full of salt. And when you’re in restaurants, just ask for no or little salt in your food. Small changes can make a big difference to your waistline. ” – Amanda Russell, certified personal trainer and fitness star YouTube

If you’re over 40, check this out 25 foods high in sodium that you need to pay attention to.

mature woman sitting in a cafe holding a coffee cup and looking away

“Stop and find out why. Everything from meeting in high school to a beach holiday is reason enough to want to get in shape! Make sure your motivator is something that motivates you enough to keep you going forward in those days when it would be pretty loose. – Carla Birnberg, personal trainer and fitness blogger

grilled salmon

“Many species healthy fats it can help you lose body fat. Omega-3s are one species with these superpowers. Try to eat one omega-3 rich food every day. Eggs, oily fish, chia seeds and walnuts are some good options. ” – Lauren Slayton, MS, RD, from Foodtrainers

by sleeping

“In your 20s you can avoid late nights and minimal sleep. But in your 40s your body doesn’t recover either. Too little sleep will hit you hard the next day. You’ll probably have less motivation to exercise and have increased hunger for fat and carbohydrates. – Martha McKittrick, RD, from Martha McKittrick Nutrition in City Girl Bites

Eat it! Tip

How much is enough? The National Sleep Foundation suggests seven to eight hours of sleep for most adults.

A woman counting calories on her phone for an unhealthy dessert donut

“Limiting your calorie intake will only reverse. Instead, focus on food quality instead of quantity. Eat a balance of protein, low-glycemic carbohydrates and healthy fats such as avocados, nuts, walnut butter, seeds and olive oil. This macronutrient balance will help you stay full while maintaining your blood sugar levels. Also, make sure you exercise moderately and get enough sleep. ” Susan Stalte, RD, LDN, MBA candidate

A woman walking up the stairs to exercise

“Stop thinking about losing weight as a big process and think of it as a series of small daily commitments. If you want to include more activities in your day, play with the kids or go up the stairs instead of the elevator. When committed to these small changes, it will be easier to progress to larger workouts that can lead to a flat stomach. ” Rick Richey, NASM-CPT, CES, PES, owner of Independent Training Spot

Good cream banana

“Replace eating with calories like ice cream, mixed frozen fruit or light desserts with a decadent flavor like Halo Top. Halo Top has only 60 to 90 calories per serving, 6 grams of protein and 3 grams of fiber that work together to be your blood sugar is stable so you don’t want any more sugar. This simple replacement will save you calories and help you lose belly fat. ” Nutritional twins, Tammy Lakatos Shames, RDN, CDN, CFT & Lyssie Lakatos, RDN, CDN, CFT

Eat it! Tip

Can’t find Halo Top in your area? Buy a pint (or three!) Online at Amazon.com (from $ 5.49) or IceCreamSource.com ($ 6.99). The ice cream will be sent to your front door on dry ice.

Women walking and exercising, smiling and happy

“Before you moan at the thought of hitting the treadmill every day, listen to me! Doing any type of exercise that speeds up your heart rate and blood flow will keep your metabolism and fat burning going. It can be that simple. , like waking up earlier and going for a 30-minute walk or incorporating a 10-minute interval workout into your living room (I like to do this here: HIIT for the whole body 12 minutes of exercise.) Whatever it is, make sure your heart rate rises at least once a day to help you burn fat and become lean. ” – Amanda Russell, certified personal trainer and fitness star YouTube

a woman adding pumpkin seeds to a salad bowl, a vegetable meal from an avocado plant

“No matter what you eat, mix or serve with vegetables. Do you have Chinese or Italian food to eat? Do you prepare a roast, burrito or fajito at home? Divide the dish in half, save the other half for another meal, and mix in your meal at least 1.5 cups of cooked vegetables. Not only will you eat less heavy meals and cut calories by almost half, but you’ll also have a second serving for the next day. ” – The Nutrition Twins, Tammy Lakatos Shames, RDN, CDN, CFT & Lyssie Lakatos, RDN, CDN, CFT

A calm couple in pajamas meditates, listens to spiritual practices on a laptop, sits in a lotus position at home

Practice attention. Stress can be too much in your 40s. Whether you have young children, a greedy career or both, you are most likely busy caring for other people and have less time for yourself. Try meditation, yoga, Tai Chi or breathing exercises to lower levels of stress hormones such as adrenaline and cortisol, which can trigger fat storage. ” – Jennifer Cassetta

Check out these for more ways to reduce stress 32 foods that turn off stress hormones.



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