How to Get a Flat Stomach After Forty

mature woman yoga exercise on beach
A mature woman is exercising on the beach. (Image: michaeljung/iStock/Getty Images)

As you age, your metabolism slows down and the pounds usually pile up. If you are over the age of 40, it is possible to get a flat stomach as long as you are willing to put in the effort to diet and exercise. Avoid fad diets that have you lose weight quickly but not permanently.

Step 1

Cut out empty calories from your diet. Swap chips for healthy snacks of nuts and seeds or low-fat yogurt. Making positive changes to your diet can help you get rid of belly fat after you pass 40 years of age. Eat smaller meals throughout the day to stave off hunger and increase your metabolism. Most of your meals should be made up of vegetables, fruits, whole grains and lean meats.

Step 2

Increase the amount of protein that you eat. Consuming more protein can help your body burn more belly fat as you age. Choose healthful proteins sources such as skinless chicken, beans, skinless turkey, lean cuts of beef and protein bars.

Step 3

Participate in cardio exercises that can help you burn fat overall. Spot reducing your abs won't work; but aerobic exercises will help you lose the outer layer of fat. Some examples are kickboxing, rowing, running and cycling. Try to spend at least 45 minutes to an hour per day participating in one of these activities.

Step 4

Participate in regular full-body strength training to add muscle mass and increase metabolism. Since slowed metabolism is an issue for people over 40, lifting weights at least twice a week for 20 minutes each time or performing exercises using your own body weight will help you with your goal of trimming your waist-line.

Step 5

Work out your abs by performing targeted exercises. To tone your stomach, you will have to spend time working the muscles in the area. Do double leg lifts to target your lower abs; Boat pose in yoga for your six-pack muscle the rectus abdominis and bicycle crunches for your obliques.

Warning

Check with your health-care provider before beginning an exercise program for the first time or if you have been away from fitness programs for a while, or if you have any chronic health issues.

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