Everyone knows that the older you get, the harder it is to lose weight. We’ve put together 20 actionable tips for those who want to flatten their tummy, but are no longer at the age to instantly lose volume.
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Getting a flat stomach is not some pipe dream. In fact, this is just an achievable goal, for the realization of which you need to make a little effort.
1. Eat less sugar
Nutritionists, all as one, say that sugar is your worst enemy on a diet. In small amounts, it helps and looks great in a healthy diet. But when you eat too many foods containing sugar, it becomes very difficult to lose weight.
Sugar leads to bursts of insulin, leads to the accumulation of fat, especially on the stomach. Try to eat less sugary foods, especially breakfast cereals, cereals and yoghurts with additives.
2. Do strength training
Strength training is mandatory after the age of 40 for many reasons. They help build muscle mass, which will soon help you increase your metabolic rate, even at rest. In addition, strength training is good for strengthening muscles, making you healthier.
3. Don’t Overdo Your Cardio
Cardio workouts will not give you the desired results, although you should not forget about them. The fact is that a decrease in estrogen leads to a decrease in metabolism and muscle mass. Therefore, you should not be zealous with cardio.
4. Start your day with a protein breakfast
Breakfast is the meal that defines your day. But not only that. Even the right breakfast will help you lose weight. Do not trust? Believe! Starting your day with a protein breakfast instead of carbs will keep you full longer and won’t need to snack throughout the day.
We have a large selection of protein breakfasts on our website — as many as 23 recipes!
5. Stay away from foods that cause bloating
Eliminate foods that cause bloating from your diet. Especially dairy products, which the body after 40 years usually does not absorb. Lactose causes bloating and gas. Replace them with lactose-free products.
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Do not be zealous with products such as:
- pizza;
- canned food;
- apples and pears;
- alcohol;
- corn;
- broccoli and cauliflower;
- soda;
- raw spinach;
- garlic;
- protein bars;
- dried fruits;
- champignons;
- sweets;
- beans and lentils;
- dairy;
- nut milk.
6. Don’t chase weight loss
No diets work long-term, not to mention that rapid weight loss diets contribute to the development of diseases, worsen health. You are a woman in your 40s, not a teenager, it is normal that your body has changed. Respect your body, accept it the way it is. The main thing is health.
7. Think about why you need it
It is important to understand why you need to lose weight. Maybe you’re going to a class reunion? Or do you dream of looking your best on the beach? Make sure your motivator is non-toxic and helps you keep yourself on your toes.
8. Sleep is a priority
At 20, you can easily stay up at night, hang out until dawn, and then freshly go to work. But after 40, your body is not so cool. Therefore, get enough sleep, otherwise you will start to eat everything from fatigue. At your age, the norm of sleep is 7 — 8 hours.
9. Take small steps
Do not try to achieve everything in kilometer steps. It won’t work anyway, and you’ll demotivate yourself later. Do not expect impressive results, you are no longer 20, but fix your every, even the smallest, achievement.
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10. Move every day
You don’t have to run on the treadmill every day. Just do your morning exercises, walk at least 30 minutes a day.
11. Manage your stress levels
From stress, you can significantly recover, or rush to seize the hassle. Therefore, be sure to reduce your stress levels through regular rest, meditation, and other techniques.
12. Try to eat more natural foods
Reduce your consumption of diet, low-carb, and other drinks with artificial sweeteners. Try to eat less dyes. Mostly eat at home, cook with your own hands.
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13. Be patient
Do not expect huge results, but be patient and work for the future.
14. Go easy on carbs
Any foods that contain sugar should be eaten in moderation. In addition, it is recommended to eat less pasta, white bread, pastries, cereals, sweets and cakes, various chips and cookies.
15. Don’t Forget Vitamin D3
This vitamin will help you keep your appetite under control and not overeat.
16. No twists
After 40, crunches and planks won’t help, so you need to combine healthy eating and exercise.
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17. Don’t be overzealous with salt
Stay away from salt, because sodium is the first cause of puffiness and bloating. Avoid foods that are high in salt — chips, crackers, crackers and canned food.
18. Eat Omega‑3 Foods
Healthy fats help you lose weight. Omega‑3 rich in eggs, fatty fish, chia seeds and walnuts.
19. Stop counting calories
Limiting your calorie intake and counting them is not only demotivating, but also counterproductive. Instead of counting calories, eat foods that have a low glycemic index: avocados, nuts, nut butters, seeds, olive oil.
20. Don’t limit yourself
It is really worth staying away from some products, but at the same time, you should not limit yourself and prohibit something drastically. Allow yourself to cheat a little and indulge yourself so that the diet does not turn into Hell.
And most importantly — be sure that everything will work out!