abdominal fat can increase as you age. It is sometimes called “androidobesity,” according to Amy Goodson MS, RD CSSD, LD. She’s a board certified specialist in sports nutrition, author of The Sports Nutrition Playbook and a medical expert on our Medical Expert Board. The reason why excess abdominal fat can be so harmful is because it’s located where the organs are. In general, belly fat increases insulin resistance and puts you at greater risk for diabetes. To stay healthy and in great shape you need to follow the correct diet and exercise regime. Goodson shares the quickest ways to get a flat stomach after 50.
Let’s be honest: fiber is an important part of a healthy diet. It can also help you achieve your goal of a flat stomach by keeping you feeling fuller longer. According to research, you can reduce visceral body fat by eating more fiber.
Whole grains like oats and barley are rich in soluble fibre, as well as legumes and fruit that you can consume the skin of. Goodson advises that no extra effort is needed–just swap out your regular grain with a wholegrain and add fruit to your snacks.
Protein, like fiber keeps you satisfied long after your meal and reduces appetite. Protein has been found to increase metabolism, as it requires more energy to digest. Goodson says that protein helps maintain muscle mass when weight is lost.
Add protein easily to your meals and snacks throughout the day. Fish, meat, chicken, dairy products, eggs and beans are all examples. If you have trouble adding protein to your meals, a delicious protein shake made with whey is an easy way to increase intake.
Goodson suggests that you “swap sips” to achieve a flat stomach after age 50. Sweet teas, juices, energy drinks and mixers with alcohol are all loaded with sugar and calories. These drinks are also low in nutrients.
Goodson recommends that you swap fruit juices with whole fruits for added fiber, and switch sodas to low-calorie carbonated water.
A calorie deficit plays a crucial role in losing weight and reducing belly fat. It means consuming fewer calories that you burn. Goodson says that people often underestimate the number of calories they consume each day. This is especially true when it comes to snacks and drinks. It can be helpful to track intake over a period of one or two weeks to increase awareness and to identify sources of extra calories.
Resting enough can help with weight loss and achieve that flat stomach you want. What is the reason? Goodson says, “Chronic sleep deprivation can have a negative impact on your overall health.” Sleep deprivation can make you feel hungry by affecting hormones which increase appetite. This may lead to an increase in weight. Research has shown that improved sleep may lead to weight loss and a reduction in fat.
Sleep Foundation recommends adults aged 18 or older to sleep seven hours every night. Sleep hygiene can be improved by establishing a regular sleep schedule, turning off blue-light devices, not drinking caffeine before bed, and choosing the best mattress.
Do not underestimate the importance of getting enough water. Goodson explains that dehydration can lead to constipation and bloating, making the stomach look larger. Drinking water helps to reduce bloating, water retention and swollenness. “Water can also aid in weight loss, by making you feel more full at mealtimes and eating [fewer] calories.”