Have you noticed that once you are moving into your 40s, it’s becoming harder and harder to keep your belly flat? You are not alone, almost 3/4 of all women over 40 feel troubled by their belly.
This is basically by design. When you are young, the body preferably stores protective layers of fat around your hips and buttocks in order to prepare for pregnancy. But, once your estrogen levels start dropping, the body prefers belly fat, for it’s quick access for energy.
And then there is the steady decline of muscle mass as we age, which lowers our metabolic rate, and causes weight gain if we don’t account for it by consuming less calories.
Belly fat, or more specifically the underlying layers of visceral fat wrapped around your organs can cause inflammation in your body and set you up for heart disease, diabetes, and even cancer.
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Strategies to Flatten that Belly
Up Your Protein – Prevent further muscle loss by increasing your protein consumption. Aim for about 1g per pound of body weight. This will also help curb your appetite and therefore reduce your calorie consumption.
Add Cardio to Your Routine – The best way is to perform high-intensity interval training for a 20 minute period 3 times a week, rather than 3 time 40 minutes at a steady pace. If you are running for example, run at a challenging pace for 2 minutes, then slow down or walk for 1 minute. This way you will not only spend less time working out, but blast away more belly fat too.
Add Strength Training – Not only does strength training help you fight muscle loss, you may even gain some sexy muscles and increase your metabolism along the way. Start with just three 30-minute workouts a week.
Limit Alcohol Consumption – Alcohol stimulates the production of cortisol, which increases belly fat. Drink less, and choose low calorie options, like vodka, over sugary mixed drinks. And, stay away from beer! There’s a reason they call it a beer-belly.
Do Planks to Flatten Your Belly
MyFitnessPal has some great illustrations and instructions for this belly flattening and core strengthening exercise we should all be doing (great for your posture too):
How to Plank the Right Way Plus 4 Plank Variations
I would love to know what you think and whether you have incorporated some of these tips and gotten results. Please, let me know in the comments below!
And, please think of your friends that would enjoy a flat belly too and share the love!
