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As we age, most of us will start to notice that our metabolism slows and weight gain becomes easier. It can be frustrating and discouraging when you eat well and exercise, but the scale doesn't budge. There are many reasons why this may happen, including stress levels, hormone imbalances (especially in women), lack of sleep, or overtraining. But regardless of what the reason is behind your belly fat – there are ways to fix it! These 12 tips for losing belly fat after 40 have been proven effective time and time again by health experts who have successfully helped their clients achieve great results.
1. Reduce Stress and Live Healthily
Stress has a direct impact on your weight and can make you feel not only emotionally but physically sick as well. How does stress lead to gain? Stress stimulates the release of cortisol, which is known as “the belly fat hormone”. Cortisol drives insulin resistance, leading you to crave sugar and carbs – which will give you that puffy ‘spare tire' look we're all terrified of! So although it seems counterintuitive, one of the best ways to reduce belly fat is actually through your state of mind. Try practicing yoga or meditation daily and learn how to handle stress before it affects your health.
2. Eat More Fruits and Vegetables
Did you know that the average person only eats two servings of vegetables and fruits a day? Not enough! To properly speed up your metabolism and shed belly fat, aim for three servings of veggies and two good fruit servings at each meal. Not only will this ensure that your body is getting all the nutrients it needs to stay healthy, but it also makes dieting less restrictive.
3. Incorporate Protein-Rich Foods into Your Diet
Although protein can benefit everyone – including children – people over 40 specifically need more because they naturally lose muscle mass as they age. Muscle burns seven times more calories than fat does, so adding in extra lean proteins like fish, eggs, turkey or even Greek yogurt can help reduce midsection weight.
4. Get Enough Zzz's
If you're not sleeping well, chances are your body isn't either – and this can make losing weight more difficult. That's why it is so important to get a good night's sleep every night. Aim for at least seven hours each night when you go to bed (more or less depending on your personal needs). Not only will this help you slim down, but it will ensure that the pounds stay off in the future by protecting your metabolism from slowing down.
5. Use Coconut Oil Everyday
It may be high in saturated fat, but studies have shown that using coconut oil daily can speed up metabolic function and decrease belly fat. Make sure to buy real coconut oil (which is brown) and avoid products that are hydrogenated or made with partially hydrogenated oils, as these types of fat can be dangerous for health.
6. Get Your Omega-3s
Fatty fish like salmon are great sources of omega-3 fatty acids which are responsible for not only promoting heart health but speeding up metabolism. Include this food group two to three times per week when trying to lose belly fat – it's delicious!
7. Make Drinking Water a Habit
Especially important after 40, drinking enough water is critical for weight loss. It ensures our bodies function properly by cleansing toxins out of vital organs and hydrating skin cells so they aren't dry and saggy (which definitely won't help you look younger!) Invest in a water purifier if you don't have one already, and consider trying cucumber/fruit-infused water to make it tastier.
8. Eat More Fiber for Flatter Abs
Many people mistake the ‘eating fat' message as a license to eat unlimited calories – but that's not true! Eating more fiber can help reduce those pesky cravings and keep your belly slim down. A good place to start is by incorporating more whole grains into your diet and cutting out processed carbs. If you need some extra guidance on how to do this without giving up all of your favorite foods, consult with a nutritionist or personal trainer who has experience working with clients who want to belly fat after 40.
9. Find Your Ideal Weight
Your ideal weight is unique, so to find it, try using a tracking tool like FitDay which will help calculate your BMI based on your height and how much you currently weigh. Make sure that the number you get isn't too low because then it may be hard for you to lose weight! You need to have realistic expectations – being overweight takes time and effort, but losing just 1-2 pounds per week can lead to long-term success.
10. Get Active
It might seem impossible, but getting active every day will go a long way towards belly fat loss after 40! Plus, exercise helps balance our hormones, sleep better at night, and improve overall mood so not are we happier – but we're better at managing stress too. For a little extra motivation, join a class or team with friends who want to belly fat after 40! You don't have to do it alone.
11. Drink Some Green Tea
Green tea has been linked to weight loss and other health benefits like reduced risk of heart disease and improved immune function – even when taken in capsule form! Just be sure you're only taking the natural version (eighty-five percent is ideal) and not any pre-sweetened varieties because they can contain added sugars that could prevent weight loss. If you prefer drinking your tea, try adding in some lemon juice which will curb sweetness cravings while providing vitamin C too.
12. Don't Over Indulge During The Holidays
They're unavoidable, but that doesn't mean you have to overindulge during the holiday season. Make sure to stay within your calorie limit for each day by staying active and eating plenty of fruits, vegetables, and lean proteins learned after 40!
This article has given you some helpful tips for losing belly fat after 40. We hope that the information here will help you achieve your goal weight and body shape, as well as provide some guidance on how to maintain it long-term. Remember, success is not about having one perfect day but sticking with an eating plan and lifestyle changes over time. If this was useful, please share it with others who are looking for ways to lose belly fat after 40!
You’re so well spoken, knowledgeable and beautiful. I could listen to you talk forever 😌
yep, after 45 it started to get really hard! Hormones can wreak havoc! For me, I started to cut calories in the evening by stopping snacking so much. I also started walking more than usual, adding 15 minutes extra walking a day. So a little bit of change made a big difference! I turn 50 in a few months and I a looking forward to what my hormones and future body have in store for me!! For mood swings and peri menopause, i’ve found a topical progesterone cream is Key. Changed my life, and my tween daughter really appreciates mommy being less irritated:)
Well you’re beautiful and my age! Subd.
You ain’t NEVER lied! It really hit hard for me at 45!😓😫
Where to get this cream?
Many thanks, I’ve been looking for “after 40 health tips” for a while now, and I think this has helped. You ever tried – Fanlevi Immaculate Eradicator – (should be on google have a look ) ? Ive heard some great things about it and my mate got cool results with it.
5 mins in and I want to cry
lol i wanna pull the brakes on this!
For real
you really are beautiful, dont know why i keep smilling
Ive watched do may videos over 2 month …… You have explained it perfect ……..Now i am confident because of you to start my journey ….. Thank you x
Thank you! The tips start at 5:50
thanks!!!!!!!!!!!!!!!!!!!!!!!!!
Thank u!
God Bless you
Cut out added sugar
Cut out processed foods
Weight training
Cut down on alcohol ( I don’t drink it anyway)
Reduce grains and dairy replace milk with nut milks and have root veg such as beets, potatoes, sweet potatoes, for carbs
GOOD ADVICE
You have said it all. Agree 100%
thanks
I try but feel so hungry 🙁
Dairy = whey?
Thanks so much! I am going to try this 🙂 if anybody wants to be buddies with me, let me know! I am desperately needing to lose my belly!
how is your journey?
Explained well. Summed up : No excessive sugar. Portion size. Resistance training. Rethink alcohol. Reducing grains and dairy.
Great tips! Thank you! ❤️
I am 44 and I feel like snacking all the time.
Vidisha Alwani it’s all about what kind of snacks. I am 47 and love to snack 😍
Thank you, I’ll try my best
This was so helpful.. I am 38 this year and I have found my bodies energy levels r so low.. I am really struggling an my body aches so much with exercise.. like feels like my bones hurt.. my body is def not what it use to me ..
Happy 40 now…
That was awesome, thank you!
Your explanation was straight, to the point and gives me hope!
Amazing info thanks so much, I had no idea why my stomach looked so big and had more fat when my legs and arms are slim but now I understand x x
This is so useful for everyone and so well explained, I love seeing other creators in my area sharing their knowledge too! I coach menopause weight loss transformations xx
Omg when you described visceral fat and fat in the belly area that’s me right now I felt that!! 😫
Hello from Croatia, I am 43, do the same education as a trainer,but not on english!!!
You are fantastic,thank you!