Middle age brings with it a series of physical and emotional changes to which our bodies are not accustomed. Once you reach 40, your body responds to the biological metamorphosis that is taking place inside. This could mean anything, from gaining weight to experiencing hot flashes, all this will make your body trying to adapt to the changes. One of the most effective ways to get out of this phase is to maintain a healthy body. A fit body not only protects you from disease, but also makes you feel good from the inside.
Often, people over 40 years of age are “placed middle age” around the stomach and waist. We know that belly fat increases the risk of diabetes and a lot of other diseases, so there is no reason for you not to get rid of it. In women, visceral fat is also said to increase the risk of breast cancer. In fact, having excess belly fat is worse than having an unhealthy body mass index (BMI). Therefore, here are some ways that will help you reduce belly fat and achieve a flat stomach.
1. Reject Sugary Sweets:
Your body stores extra sugar in the form of fat. And studies claim that fructose in your diet increases the risk of heart disease and type 2 diabetes. To reduce abdominal fat, control your sweet appetite. To satisfy your cravings, return to the fruit. Eat an apple, instead of that donut – it’s a definitive win-win.
2. Avoid Collapsing Diets:
Today, the Internet is full of fad diets that miraculously claim to get rid of your belly fat in a week (or less). But it is no use falling prey to them. Most of these diets are not healthy and do not provide balanced nutrition. And its benefits are short term. Although these diets may work for someone 20 years old, it is not advised for people over 40 years old. Instead, consult a nutritionist and eat whatever is best for you. Remember not to drastically reduce your food intake. There is no evidence to show that eating less reduces fat. In any case, it will reduce the nutrients present in your food, leaving you weak and unhealthy.
3. Go to Push-Ups, Not Abs:
Often, in an attempt to burn belly fat, we perform exercises that are not only strenuous but also ineffective. Many people perform abdominal and abdominal to tighten their stomachs, but these exercises may not be as effective. Instead, switch to pushups. Push-ups reduce belly fat, exercise abdominal muscles and strengthen the heart. They also deal with abdominal separation, which many women develop in recent years.
4. Beware of Midnight Hunger:
We are all guilty of this. Throughout the day, we watch what we eat, but at midnight, our favorite guilty pleasure is to enjoy that bag of chips. According to Ayurveda, it is not healthy to eat anything (especially spicy and fatty food) 2 hours before bedtime. Therefore, your midnight hunger could actually be the culprit behind you for not achieving that flat stomach. If you are hungry, drink a glass of water.
“Water will keep you hydrated and full, preventing you from eating junk food”.
Or, keep a bowl of fruits next to your bed. If you eat during midnight, you could also eat healthy. Also, turn off your TV and go to bed earlier. Staying awake for long hours is what gives rise, first of all, to food cravings.
5. Consider Strength Training:
Most of us opt for running or walking workouts to achieve the perfect abs. But, what we really need is strength training. Therefore, use weights and strengthen your core. This will work your abdominal muscles and get rid of extra fat. Strength training also helps you sleep better, reduces the risk of diabetes and decreases fatigue. Who would imagine that weights had so many advantages?
6. Become Yoga:
If you have medical conditions that do not allow you to lift weights or if you feel that strength training is not really “your thing,” you can always opt for yoga. While the asanas of yoga are not to crush your belly, they will definitely allow you to lead a holistic, healthy life. Poses such as dhanurasana, chakrasana, bhujangasana, vakrasana and ustrasana can help you eliminate belly fat in a healthy and non-toxic way.
7. Get Enough Vitamin D and Calcium:
To achieve a flat stomach, it is important to consume a balanced diet. However, certain nutrients help you get rid of belly fat faster than others. According to a study published in the American Journal of Clinical Nutrition, vitamin D and calcium have properties that significantly reduce visceral fat (belly). To lose weight around the middle, opt for foods rich in vitamin D and calcium, such as spinach, soy, fatty fish and enriched orange juice. Age is just a number. It should not be seen as a barrier to achieve a fit body. By following these tips, you can easily lose that extra belly fat and get a body that is not only healthy, but also enviable.