How to Lose Belly Fat When Over 40
Looking terrible with belly fat is not the only issue that comes with it.
Additionally, having a large amount of fat in your abdominal area is regularly linked to illnesses like type 2 diabetes and heart-related issues.
Because of this, reducing your belly fat has huge benefits on your health, and will help you live a longer life.
When measuring belly fat, it’s estimated with a circumference across your waist. You come do this at home with a basic measurer.
If you’re above 40 inches (102cm) as a male, you’re classed as ‘obese’.
If you have fat around your waistline, there are some steps that you can take to help lose it, you don’t have to be overweight to have belly fat!
Here are some ways to lose belly fat:
Stop eating sugar and avoid sweet drinks
Sugar is very, very unhealthy for you.
When you eat sugar, it affects your metabolism, which will stop you from losing weight or fat. This is because sugar is half glucose, and half fructose, this means that only half can be processed.
When you eat a lot of sugar, any unprocessed amounts, your liver turns it into fat. Studies have shown that by having sugar and sweeteners, your accumulation of fat in the belly and liver greatly increases.
In short, stop consuming sugar!
A heavy protein diet is a great way to lose belly fat
Protein is the most important nutrient when you are aiming to lose weight.
Studies have shown that cravings are reduced by 60% and your metabolism is boosted by up to 100 calories per day when you control the number of calories you take in. If weight loss is the goal for you, then eating protein as the main source of calories is a great idea. Not only will it help you lose weight, but if you decide to have a treat day it will help you not suddenly gain the weight back.
There are also some studies that show protein as an effective way to lose belly fat. In one study, it showed that the amount and the quality of the protein resulted In different results in belly fat reduction, people who ate more protein than others lost more belly fat.
The study also showed that refined carbohydrates and oils were related to increased belly fat, but fruit and vegetables were linked to reduced belly fat.
If you are looking to lose both weight and belly fat, then you should aim to have 25-30% of your calories as protein. You should also consume high-quality proteins like eggs, fish, nuts, and dairy products. If you’re struggling to get enough protein, then you can take protein supplements to help you.
Cut all of your carbs
If you reduce carbohydrates from your diet, you will see a drastic reduction in belly fat and weight loss.
This is supported by many studies, it’s proven that when you cut carbs from your diet, your appetite goes down and you lose weight. Low carb diets also reduce the amount of water that is held in excess of your body, a difference in weight is seen within 1-2 days.
If you’re feeling peckish and want something with a different taste to protein, something like peanut butter is a healthy method to solve this issue.
About the Author
Jack of all trades... master of none! Father of 3 awesome boys, husband to 1 amazing wife! Obstacle racer, procrastinator, computer nerd, trying not to follow the herd!