Consumption of more calories than the body burns is primarily responsible for weight gain. With age, loss of metabolically active muscle happens. It slows down metabolism and helps gain weight, much of it gets stored in abdomen area.
There is a phase called somatopause that begins somewhere around the age of 30. At this phase, body slows down production of growth hormone, which is linked with increase in body fat, particularly in belly. Belly fat does not only make a person look or feel bad, but also increases risks of chronic diseases. Below are steps that can help lose belly fat after 40.
Bone Broth and Collagen
Drinking one or two cups of bone broth per day is good idea. Homemade bone broth is considered to be one the super-foods, especially for people who are over 40.
The collagen from the bone broth is especially important, as it keeps skin elastic and youthful and is an integral component of ligaments, cartilage, tendons and bones. Having collagen in diet can help heal after a big workout and keep joints lubricated and body feeling energized. If a person does not drink bone broth, there is collagen supplement.
Boosting Fat Burning Hormones
Men need to boost testosterone in order to lose fat and keep muscle. Low energy, decreased muscle mass, erectile dysfunction, memory loss, irritability, fat gain etc. are signs that suggest that it is necessary to consume testosterone-boosting food. Asparagus, garlic, crustaceans, eggs with yolks, steak and brazil nuts can help boost testosterone.
Women need to boost estrogen which can help prevent muscle loss and weight gain. It may not be appropriate for those who have high risk for breast cancer. Consuming foods that naturally boost estrogen is useful. Strawberries, blueberries, green cabbage, apricots, apricots, broccoli, curly kale, cashews, sesame, and sunflower seeds can help boost estrogen naturally.
Eating Fat Burning Foods
Healthy fat: When a person is over 40, it is good to eat fat-burning foods. Not all fats are bad. Good fats are healthy and can help burn fat. Healthy fat include avocado and avocado oil, olive oil, nut oil, nut butter, butter from grass-fed cows etc.
Protein: Consumption of enough protein is important. Protein sources include wild-caught seafood, pasture-raised poultry, eggs, grass-fed beef, bison, grass-fed fermented dairy, like cottage cheese, kefir, cheese, yogurt etc.
Vegetables and Fruits: Eating raw vegetables and low-sugar fruits is helpful.
Water: Drinking plenty of water is helpful. Drinking water helps feel full and drinking water half an hour before a meal or snack is good idea. Adding a slice of organic lemon to water can also help cut cravings.
Avoiding Fat Storing Food
Wrong type of fat, processed sugar, artificial sweetener etc. help gain fat. Following foods are to be avoided to avoid fat gain.
- White rice/white flour
- White potatoes
- High sugar fruits such as grapes, oranges, bananas, plums, melon etc.
- Agave syrup, soda or any other sports drink
- Artificial sweeteners
- Refined grain oil (canola oil, safflower oil, corn oil)
- Refined white sugar (cane sugar, sugar syrup)
- Any form of corn
- Wheat/gluten (crackers, pasta, breads etc.)
- Prepackaged processed foods
Ketogenic fasting is one of the best-kept secret in losing weight. Ketogenic fasting is about timing meals to optimize fat-burning hormones. It also helps reduce inflammation and regulate blood sugar and insulin. When a person begins fasting regularly, body will burn ketones or fat stores instead. Fasting also facilitate release of human growth hormone (HGH) which makes us feel and look young. If it is difficult during transitioning to fasting, it may be OK to eat something like low-carb veggies such as leafy greens, celery, cucumber etc. or healthy fat such as coconut oil, avocado, eggs, nuts etc. Heavy meal should be left for evening. Ketogenic fasting may not be good for those who are diabetic or pregnant or have eating disorders.
Enhancing Metabolism with Targeted Exercise
Strength training can enhance metabolism, make bones stronger and help build muscle. The wild workout- interval training is also good for losing fat. While any physical activity is good, high-intensity cardiovascular activities at seventy five percent of a person’s maximum effort may be most effective in beating visceral fat, as pointed out by a study published in Metabolic Syndrome and Related Disorders. According to The American College of Sports Medicine, at least 250 minutes of moderate-intensity cardiovascular exercises every week can also help lose weight substantially.
Beating Stress to Lose Belly Fat
People keep having reasons to stress as they age. Stress can make people indifferent to healthy eating or regular exercise to lose or maintain weight. Stress can easily cause weight or belly fat gain. Meditation may help get relief from stress. Sticking to regular exercise and healthy eating can also be helpful.
Last update: July 03, 2017 04:56:33 pm