Lose Belly fat- Belly fat, sometimes called “middle-age spread,” is an affliction that is hard to avoid when you’re over 40. You don’t like how that excess weight looks in the mirror, and what it does to you internally is even worse.
It raises your risk of chronic disease. You are not stuck with it though. You might find it harder to lose belly fat as you age, but the tried-and-true weight-loss methods of exercise and a quality diet can help you reduce your belly fat, as well as any other weight that’s crept on over the years.
To lose body weight as a whole, you have to embrace fitness as a holistic approach; give equal attention to all your body parts, throw in a mix of cardio, body-weight exercises and strength training to achieve a sculpted, chiselled look.
Table of Contents
- Where Does Belly Fat Come From?
- 5 Easy Exercises to Kill Belly Fat
- Eating to Lose Belly Fat After 40
- Stress Less to Lose Belly Fat
This should always be teamed with a well-balanced diet. Anything that falls short of this will not give you the desired result.
Where Does Belly Fat Come From?
If you consume more calories than you burn, you will put on weight. Men of all ages often store extra pounds in their belly, but women of childbearing age tend to put more weight onto their hips and thighs. As hormones start to shift during perimenopause, though, women’s fat also migrates toward the belly. Belly fat is also known as visceral fat because it interweaves around the internal organs – or viscera.
It is more inflammatory than the subcutaneous fat that sits right under the skin and thus releases compounds and hormones into the body that elevate the risk of metabolic disorders, heart disease and some cancers.
You gain fat as you age because the natural decrease in metabolically active muscle mass begins in your 30s and continues as you age. This loss of muscle lowers your metabolism, which makes it easier to gain fat. Much of this fat appears in the abdomen area, especially if your calorie intake is a bit high and exercise is on the low side.
Here Are 5 Easy Exercises to Kill Belly Fat
This might look easy to perform but is equally difficult to pull off. It gives you that stinging ache in your abs and helps burn that belly fat. The drill is quite simple – lie flat on the ground, lift your legs up in the air and mimic a paddling movement.
Begin by doing 25 paddles (both legs) in three sets. You can play around with the intensity, speed and the number of repetition. Another variation is the one where you place your hand behind your head and lift your torso up. Try touching your elbow to the opposite knee, keep repeating on both sides.
2. Leg Raises
Lie flat on the ground, raise your leg up in the air to make a ninety-degree angle with your body; take your leg back on the floor. Repeat 25 times, set of three.
3. Side Bends
These target those love handles, and let’s be honest, a flat tummy is far from reality without losing those love handles. Stand with your legs shoulder-width apart and bend sideways keeping your spine straight. You can also team the exercise with a 5kg dumbbell to get better results. Begin by doing 30 on each side, set of three.
4. V Sit-Ups
This is probably one of the easiest ways to work your core and sculpt your abs. A word of caution – it takes a lot to perfect this flab-killer.
Lie down on the ground, take your arms behind your head and now lift your body up along with your legs. Try touching the tip of your feet with your hands while your body makes a ‘V’. Begin by 3 sets of 10, gradually increase the number of reps.
5. Russian Twists
Sit down on the floor and make a ‘V’ with your body keeping your legs in the air but bent. Join your hands and rotate from one side to the other. You can also hold a dumbbell or a weight plate in your hand while doing the exercise for better results. Begin by doing 3 sets of 20 reps.
10 Mins Abs Exercise for Washboard Flat Abs
The ab workouts such as crunches barely scrape the lower ab muscles. Many are not aware that lower abs are much difficult to tone and reduce. So, we present you a series of lower abs exercise for men and women for envy-worthy abs and butt.
These ab workouts, shown by fitness instructor Pranaya, will help you feel the lower ab muscles burn. A perfect way to fortify these ab exercises is with a post-workout cool down and a high protein shake.
Eating to Lose Belly Fat After 40
A diet filled with refined grains, processed foods, sugar and saturated fats encourages the development and prolongation of belly fat. To lose it, subtract these foods from your diet and eat mostly lean proteins, whole grains, low-fat dairy, unsaturated fats, vegetables and fruits instead.
Portion control is critical in losing belly fat. Eating too many calories, even healthy ones, deters weight loss. Estimate your daily calorie needs based on your exact age, gender, size and activity level by consulting with your doctor or using an online tool. Eat 250 to 500 calories fewer than this maintenance number to lose 1/2 to 1 pound per week.
For most people, 4 to 5 ounces of protein, 1/2 to 1 cup of whole grains and 1 cup of watery, fibrous vegetables at meals will prompt weight loss.
For example, have grilled chicken with brown rice and green beans; eggs with peppers, spinach and whole-wheat toast; roast pork tenderloin with baked sweet potato and a green salad; or broiled tilapia with quinoa and asparagus. Skip sugary, fatty sauces and dressings. Flavor foods with herbs, spices, citrus juice and vinegar.
While an occasional treat at a holiday or birthday is fine, cut down on sweets and drink soft drinks. Have snacks such as fresh fruit, hummus with cut-up vegetables, a scant handful of nuts or plain yogurt with a drizzle of honey instead.
To avoid temptation, try not to indulge a spouse or pre-teen kid that likes to have junk food on hand. They’ll benefit from the healthier food choices too.
Stress Less to Lose Belly Fat
Some of the greatest life stresses, including kids in their teens, ageing parents, financial independence and increased work responsibilities, hit around age 40. Learn to manage the increased pressure; when you let it get to you, it shows up as extra abdominal fat.
You may eat more to alleviate anxiety, have little time to prepare healthy meals and produce more of the hormone cortisol, which encourages the body to store and hold onto belly fat.
We at Possible are always by your side in your tryst with weight loss and healthy lifestyle. Talk to our Possible Nutritionist today for more guidance. The first consultation is on us. Click here to avail.