Losing weight can be a tricky process, especially as you enter middle age and experience roadblocks such as loss of muscle mass, slowed metabolism, hormonal changes, and more. However, if you’re trying to kick your unwanted abdominal fat to the curb and achieve a flatter belly over 40, there are still several steps you can take in order to reach your goals even in the face of these challenges. All it takes is a little bit of dedication and hard work.
To learn more about how women over 40 can reduce belly fat, we spoke to nutritionist and personal trainer Mary Sabat. She told us that nailing your exercise routine, eating a balanced diet, and prioritizing sleep and stress management are three rules to live by. Find all of her expert insight and advice below.
1. Combine aerobic exercise, strength training, and HIIT
It's no secret that regularly working out and working fat-blasting exercises into your routine is an essential part of slimming down maintaining optimal fitness. According to Sabat, the key to shedding abdominal fat is incorporating three types of exercise into your workout plan: aerobic exercises like walking, jogging, cycling and swimming, which "can help burn calories and promote overall weight loss"; strength training such as weightlifting, which is "essential for building lean muscle mass" and counteracting the decline in your metabolic rate that typically comes with age; and high-intensity interval training (HIIT), which is "effective for burning calories, improving cardiovascular fitness, and promoting fat loss, including abdominal fat." Got it!
2. Focus on a balanced and nutritious diet
Maintaining a healthy diet is crucial for your overall health, but it should especially be a priority if you're trying to lose weight. While working towards a flatter belly, Sabat says that you should be sure to "include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals."
Additionally, while you're adding the right foods to your plate, remember to cut out the wrong foods, such as processed options. "Limit or avoid sugary foods, processed snacks, and high-calorie beverages," Sabat says, noting that "it's also essential to control portion sizes and practice mindful eating."
3. Prioritize stress management and sleep
In addition to eating healthy and getting exercise, it's also important not to skimp on sleep. As it turns out, sleep is important for more than just your cognitive functions; it can also play a major role in your physical health, including your heart health and ability to lose weight. "Ensuring adequate sleep (7-9 hours per night) is crucial, as poor sleep is linked to weight gain and increased appetite," Sabat says.
Additionally, stress is another significant factor that could be holding you back from your weight loss goals. "Chronic stress can contribute to weight gain, especially around the abdominal area. High stress levels lead to increased production of cortisol, a hormone associated with abdominal fat storage. Engaging in stress-reducing activities such as meditation, yoga, or deep breathing exercises can help," she tells us.
The bottom line
Ultimately, the best plan to get rid of your unwanted abdominal fat will be a personalized one. Working with a nutritionist and personal trainer will help you come up with a tailored plan of action in order to reach your weight loss goals. However, following these tips from Sabat is always a good starting point. By eating a balanced diet, getting enough exercise, and prioritizing your sleep and mental health, you'll be doing wonders for your overall health, which can take you one step closer to the body of your dreams.
