It’s no secret that as we age, it gets harder to shed weight, especially around the abdomen. However, achieving a flatter stomach over 40 doesn’t have to be complicated or require extreme workouts. Believe it or not, small, simple daily habits can make a huge difference.
As we get older, our metabolism slows down and fat distribution changes, but adding healthy and sustainable habits into your routine can help combat belly fat.
We chatted with certified weight loss coach Joanna Wen from Spices & Greens and personal trainer Vivian Yu, who told us that it’s all about balancing your gut microbiome, using the right spices, cutting out processed sugar, regular exercise, and quality sleep.
1. Balance your gut microbiome
Your gut plays a larger role in your overall health than you may think.
In fact, Wen says the condition of your gut could be a major key when it comes to losing weight.
"The human gut is home to trillions of bacteria that collectively is known as the microbiome," she explains. "The good bacteria in your gut help break down food and extract nutrients, while the bad bacteria can lead to weight gain and bloating."
This means if you want to slim down your midsection, a gut-healthy diet is very important.
"To keep your gut microbiome in balance, eat a variety of fermented foods, such as yogurt, sauerkraut, and kimchi," Wen suggests. "You should also eat plenty of fiber-rich foods, such as fruits, vegetables, and whole grains." Noted!
2. Spice up your food
If you want a flat tummy, it's time to add some spice to your diet—literally! Surprisingly, simple things such as spices have tons of health benefits when it comes to weight loss and metabolism.
Wen tells us that "spices such as cinnamon, ginger and cumin have all been shown to help with digestion and help reduce bloating." Cinnamon can work to regulate your blood sugar levels and keep cravings at bay, while ginger can help beat bloating and suppress your appetite. Furthermore, cumin will promote a healthier gut and digestive system, leading to faster weight loss.
Research suggest that certain spices may also help to boost your metabolic rate.
It's a win-win when it comes to spices; you can get a burst of flavor in your meals while also consuming its health benefits.
3. Avoid processed sugar
Processed sugar is one of the worst things you can put into your body in general, but it should especially be avoided by anyone trying to lose weight.
"When you eat sugary foods, your body releases insulin to help process the sugar," Wen tells us. "This causes your body to store some of the sugar as fat, and it also encourages your body to hold onto water, which can lead to bloating." Yikes!
For this reason, cutting out processed sugar by avoiding foods like sugary breakfast cereal, pastries, candy, and more, is the best way to achieve your flattest belly possible.
"Instead, opt for healthy fats and protein, which will help to keep you feeling full and satisfied," Wen concludes.
4. Regular Exercise
Sitting down for a prolonged period of time can be detrimental for your health, especially for losing weight. This is why it's important to get your daily exercise in!
A great workout routine is crucial for anyone looking to lose weight. Yu says that implementing both cardiovascular and strength training will help you shed pounds at a steady rate.
"Cardio helps burn excess body fat, while strength training, specifically targeted abdominal exercises, will tone and tighten your midsection," she explains. Luckily, there are plenty of ways to fit both cardio and strength training into your day, even from the comfort of your own home.
5. Quality Sleep
In case you didn't know, your weight and sleep are actually connected! Sleep is absolutely crucial for your overall health, and failing to get enough of it could impact your weight loss goals.
"Lack of sleep can affect the hormones that control hunger and satiety, leading to weight gain," Yu explains. "Aim for 7-9 hours of quality sleep each night." Practicing healthy bedtime habits is one great way to ensure you're getting enough quality sleep.
The Bottom Line
Overall, adding simple daily habits—such as the ones mentioned above—can significantly help you achieve a flatter midsection. These small but easy changes can boost metabolism, reduce belly fat, and promote long-term health, especially as you age. Remember, consistency is key, and with time, these habits can lead to noticeable results.
