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Belly fat (including lower belly fat) is a common concern for women over 40, often attributed to hormonal changes, a slower metabolism, and lifestyle factors. As women age, oestrogen levels decline, leading to a redistribution of fat to the abdominal area. Additionally, muscle mass tends to decrease with age, further slowing metabolism and making it easier to gain weight.
To combat belly fat, a multi-faceted approach involving diet, exercise, and lifestyle changes is essential.
Balanced Diet
Prioritize Protein:
Protein helps maintain muscle mass and increases satiety, which can prevent overeating. Include lean proteins like chicken, fish, beans, and legumes in your meals.
My choice of protein is Tofu and I have it daily (around 500 g), sometimes twice a day. With approximately 10 g of protein per 100 g of Tofu, I find this to be an easy and versatile option to obtain my daily intake of protein.
Healthy Fats:
Incorporate sources of healthy fats such as avocados, nuts, and olive oil. These fats are essential for hormone production and can help reduce inflammation. My favourite way of incorporating healthy fats into my diet is using avocado in hearty salads or if you aren't fan of its taste, incorporate it into a chocolate moose :)
Fibber-Rich Foods:
Foods high in fibber, like fruits, vegetables, and whole grains, aid digestion and keep you feeling full longer. Aim for at least 25 grams of fibber daily.
A simple and quick way to add fibber to your diet is through smoothies. I enjoy making a banana, chia seeds, and date smoothie to boost my fibber intake and satisfy my sweet tooth. It's a win-win situation!
This blender has been my trusted companion for many years - https://amzn.to/4dS7fEw
Reduce Sugar and Refined Carbs:
Minimize intake of sugary foods and drinks, and opt for complex carbohydrates like quinoa, brown rice, and sweet potatoes.
This is a no-brainer, basically anything white (white rice, white pasta, white bread, white flour, etc) has been stripped of nutrients and most likely won't keep you feeling full for to long.
Regular Exercise
Strength Training:
Building muscle through resistance exercises like weightlifting can boost metabolism and reduce fat. Focus on exercises that target the core, such as planks and leg raises.
I haven't been a fan of weights until recently when I noticed the loss of muscles on my arms, on my legs and of course the flabby belly. I started training with weights and it didn't take much to notice the difference - I feel stronger and skin feels tighter. If you haven't used weights before, start small, use the 1 kg - 3 kg range until you get comfortable and can transition to heavier weights. I am fan of these anti-slip dumbbells - https://amzn.to/4dNVoXU
Cardio Workouts:
Incorporate aerobic exercises like walking, running, or swimming to burn calories. High-Intensity Interval Training (HIIT) can be particularly effective for fat loss.
The listed exercise are amazing if you have the time, but if you don't, try some workouts with resistance bands such as these ones - https://amzn.to/3wN10Ba. At AUD 26.99 for 3 pcs, these are a wonderful investment and will get you toned in no time.
There are lots of YouTube videos on training with resistance bands. I have been using mine for > 10 years and they never disappoint.
Core Exercises:
Pilates and yoga can strengthen the core muscles, improving posture and reducing the appearance of belly fat.
I am huge fan of both Pilates and Yoga, and have been practicing yoga for many years. One of my all time favourite mats to engage in my practice has been a cork mat. I purchased it over 10 years ago and at the time there weren't many places that were offering cork mats. There are lots of choices now and I am in love with this one - https://amzn.to/3ysrfNE
Find your local club and join the community, but if you are constrained by time, YouTube can be your go-to for any yoga classes. So grab your mat and start practicing.
Lifestyle Adjustments
Manage Stress:
Chronic stress leads to the release of cortisol, a hormone linked to increased belly fat. Practice stress-reducing activities such as meditation, deep breathing exercises, or hobbies.
Meditation is life changing and I would never stop preaching its benefits (I might actually do an entire blog post about it), but if you are having trouble getting into a comfortable position to practice your breathing, try sitting on a chair or use one of these meditation pillows - https://amzn.to/3wOuX3J. I purchased mine 15 years ago and I still use it, they literally last forever and it has helped me deepen my practice. There are a ton of meditation videos on YouTube anywhere from few minutes to few hours. I would suggest starting with a 5 min - 10 min meditation if you haven't practiced it before.
Adequate Sleep:
Poor sleep is associated with weight gain. Aim for 7-9 hours of quality sleep per night to regulate hormones and support overall health.
Make sure you are in a well ventilated room and have the appropriate support for your neck and back. If you haven't changed your mattress or pillows in a while, perhaps is time to consider saving for a mattress or first start with new pillows.
Depending on your pillow profile (low, medium or high or the position you sleep in), I would suggest to do your research to check what works for you. Based on my research this set seems amazing - https://amzn.to/4dNAdFn
Stay Hydrated:
Drinking plenty of water can improve metabolism and help control appetite. Aim for at least 8 cups of water a day.
My favourite water bottle at the moment is https://amzn.to/3V9oFF9. It's insulated, it's sleek, comes in a variety of colours and is great for travel.
Addressing belly fat requires consistent effort and a holistic approach. By adopting a balanced diet, regular exercise, and healthy lifestyle habits, women over 40 can improve their health and reduce abdominal fat.
References:
Mayo Clinic. (2021). Weight loss after 40: 7 tips for shedding pounds. Retrieved from Mayo Clinic
Harvard Health Publishing. (2020). Why belly fat is dangerous for women. Retrieved from Harvard Health
American Heart Association. (2021). Belly fat in women. Retrieved from American Heart Association
~ Over 40 and Consistent ~
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