Three Ways To Get Rid Of Belly Fat After 40

People over the age of 40 can benefit from a healthy diet and exercise to limit muscle loss and keep their metabolism rate up, helping to decrease belly fat accumulation. Muscle loss and a slow metabolism means you are not burning as many calories per hour as you used to, causing your body to store fat more easily. According to The International Sports Science Association, "Exercise does not stop the biological clock, but it can slow it down considerably." Start by making healthy lifestyle choices to get rid of excess belly fat and improve your quality of life.

Diet

Reduce your daily caloric intake by 500 calories. Cutting back your caloric intake by 500 calories will help you to lose one pound per week. Your body starts to lose weight when you expend more calories than you take in because your body turns to stored fat for energy. Stock up on healthy foods, such as vegetables, fruits, chicken, fish and whole grains like oatmeal and brown rice. Avoid high-fat, calorie-packed foods and drinks such as chips, cookies, candy, soda and juice. These foods will only lead to weight gain. If you are on-the-go all the time, pack healthy snacks, such as carrots and hummus and low-fat yogurt to avoid unhealthy snacking.

Exercise

Incorporate cardiovascular exercise and resistance training into your daily workout routine. Do 60 to 90 minutes of cardio five days per week. Cardio burns calories, speeds up your metabolism and burns fat. Running, biking, swimming and rowing are good exercises to get rid of excess belly fat. Resistance training builds and tones your muscles. The more muscle you have, the more calories you burn, even while you are at rest, increasing your ability to lose weight. Exercise is important for people over the age of 40, not only to decrease belly fat but also to combat the effects of aging, such as muscle loss, bone loss and a decrease in metabolism.

Reduce Stress

People over the age of 40 are often busy with their careers or family, leaving little time for themselves. This frantic, go-go-go lifestyle can cause undue stress. When your body is under stress, it releases a natural hormone called cortisol. While small amounts of cortisol can be good for the body, too much of it can have a negative impact, such as increased fat accumulation in the abdominal region. Go for a relaxing walk or take a yoga class at your local gym to reduce the amount of stress in your life.

Benefits

Belly fat that you can grab with your hand is called subcutaneous fat, which can cause deep visceral fat that surrounds your organs. According to Harvard Medical School, this fat has been linked to metabolic disturbances, putting you at an increased risk for diseases such as type 2 diabetes, heart disease and hypertension. Getting rid of excess belly fat decreases your risk for many of these dreaded diseases and allows your metabolism to get back on track, helping to keep the belly fat off.