Age is irrelevant when it comes to losing belly fat and getting a flat belly. Adults of all ages, including those over 40, can reduce belly fat with proper diet and exercise regimen. However, since metabolism usually slows down with age, it may be harder to lose belly fat after age 40.
Reduce your current daily consumption by about 20 percent. A 2006 study published in “The Journals of Gerontology” reports that study participants, all over 40, who reduced their caloric intake by 20 percent over the course of a year, significantly reduced total body fat and abdominal fat. If you generally consume 2,000 calories daily, reduce your intake to 1,600 calories per day to achieve a 20 percent calorie reduction.
Increase your protein intake to increase satiety and burn extra calories. This helps you reduce overall caloric intake, reduce fat and increase muscle mass. Choose foods rich in nutrients and proteins, such as eggs, skinless lean chicken, fish without bread, lean red meat, low-fat dairy products, legumes, nuts, and seeds.
Add interval training to your weekly exercise regimen. According to a 2011 review in the “Journal of Obesity” training with high-intensity intervals helps reduce abdominal fat and may be more effective than other forms of exercise. Choose from a variety of cardiovascular exercises by completing interval workouts. Choose to alternate jogging quickly when jogging, while cycling, high-intensity cycling with slower cycling, or swimming vigorously with slower swimming. Switch from 30 seconds to one minute of high-intensity exercise with one to four minutes of recovery.
Train resistance at least two to three times a week, suggests the American College of Sports Medicine. Choose between lifting weights, using resistance bands or doing bodyweight exercises such as squatting, jumping, lizards or squats. A 2010 study in the “Korean Diabetes Journal” reports that adults over 40 who experience strength training exercises three times a week experience increases in lean muscle tissue and loss of abdominal fat And total body.
Sleep a minimum of six hours each night to get rid of abdominal fat — and keep it off. A study published in 2010 in the newspaper “Sleep” reports that adults – aged 20 to 70 years – who sleep less than six to seven hours per night have a waist circumference greater than those who sleep more at night. One possible explanation is that tired people can burn fewer calories during the course of the day due to lack of energy – or overeating as a way to stimulate energy.
Check with your health care provider before beginning a new exercise program.