Everyone wants a quick metabolism that burns calories, but as we get older, it becomes more elusive.
Did you know that women lose between 3% and 5% of their muscle mass between the ages of 30 and 40?
As a result, maintaining a constant rate of metabolism function and gaining weight, particularly around the belly, become more difficult.
It becomes much more difficult to maintain a healthy weight while eating the same foods in the same portion sizes.
Therefore, as we age, our bodies no longer burn as many calories as they did when we were younger because muscle mass declines and fat accumulation increases.
Sadly, our metabolism has declined significantly over time.
But don’t worry, we’ve compiled some of the best weight loss tips for a flat belly after 40 if you want to maintain your slimness and appearance!
Continue reading to learn how you can choose the right foods and make small lifestyle adjustments to help your metabolism return to normal.
1. Carbohydrates, Fats, and Protein
Every food falls into one of the three categories of nutrition: fat, carbohydrate, or protein.
The combination of all three in proper balance is the best way to support your metabolism.
‘PFC Every Three,’ according to Cassie Bjork, RD, LD, refers to eating a combination of fat, carbs, and protein every three hours to maintain stable blood sugar levels and active metabolism.
2. Every several hours, eat something.
Since Bjork claims that eating between meals decreases hunger at mealtimes, you’re likely to eat smaller portions, so you shouldn’t worry about eating multiple times.
According to her, snacking encourages the release of the hormone glucagon, which burns fat, and lowers levels of the hormone insulin, which stores fat.
To put it another way, quit forcing your body to go into starvation mode and then overcompensating by overeating once or twice a day.
3. Breakfast Is Required
You must have already heard this, but you always seem to be rushing, don’t you?
According to Rachael Devaux, RD, metabolic processes slow down while you’re sleeping, so it’s crucial to properly replenish your body with a nutrient-dense breakfast.
Choose a high-protein breakfast right away, such as cottage cheese on a high-fiber cracker.
The author continues, “Eating protein is essential for preserving muscle mass and reducing breakdown, and amino acids are harder for the body to break down, increasing calorie expenditure.”
4. Hydrate
Always drink water! But using water is the best option.
You should stay away from soda, juices, and other beverages with added sugars because they don’t have much nutrition if any.
Additionally, they contain a lot of unnecessary calories.
Dr. Lauren Beardsley, NMD of the Omni Scottsdale Resort & Spa says that drinking water throughout the day increases energy expenditure, which means the body burns more calories even when at rest.
Healthy digestion is supported by adequate hydration, which also aids in body detoxification.
5. Consume More Beans
The portion of a carbohydrate that is indigestible and has no calories but gives food bulk.
Fiber causes your stomach to swell, making you feel fuller after eating less.
Beans are high in fiber and protein, according to Devaux, and their digestion burns a lot of calories.
Define your diet to include fruits, vegetables, whole grains, and bran.
6. Protein is your ally.
Consider consuming protein at each meal!
You don’t just need to consume protein post-workout; protein is healthy at any time.
According to research in the Journal of the American Dietetic Association, postmenopausal women who followed low-protein diets lost more lean muscle mass overall and experienced slower metabolisms as a result.
Moreover, don’t associate protein with meat alone!
Nuts and quinoa beans should be included.
They can assist you in consuming more of the nutrient that helps build muscle.
7. Remove Artificial Sweeteners
Artificially sweetened beverages may confuse the body’s normal metabolic response to sugar, according to research in the journal Trends in Endocrinology & Metabolism, which can lead to an increase in appetite.
Additionally, diet drinks are being linked more and more to obesity, metabolic syndrome, and a variety of other health problems.
The best recommendation is to completely cut back on sweets, says Amy Shapiro, MS, RD, CDN of RealNutritionNYC.
She limits herself to 150–200 calories of sweets each day.
8. Reduced Stress
Remember that stress can undermine all of your efforts to boost your metabolism.
Cortisol, the stress hormone that is released in response to stress, is described by Bjork.
Any time you are stressed, your blood sugar levels rise.
That is equivalent to consuming a lot of sugary foods all day long!
As a result, sugar is transported from the bloodstream to cells where it is stored as fat by the hormone insulin.
Unfortunately, there is no surefire way to overcome stress, but you must make every effort to do so.
This could involve anything from going to the park with a friend, journaling, working out, or practicing meditation.
9. Sleep Is Critical
For your metabolism to stay in check, you must get good sleep.
The idea that people need less sleep as they get older is a sizable myth.
Dr. Beardsley claims that research has demonstrated that people who are sleep-deprived struggle more to control their blood sugar, which frequently results in them feeling hungrier than those who get the recommended eight hours of sleep each night.
Dr. Beardsley continues by saying that the less sleep a person gets, the less resilient they become and the more stress hormones they produce, which increases their likelihood of gaining weight.
10. Move Around More
Maintaining metabolism requires more movement and exercise, but don’t restrict yourself to the gym.
According to Marisa Moore, MBA, RDN, LD, the activity becomes increasingly important as you age because hormonal changes and metabolism in your 40s create the ideal conditions for storing excess fat, particularly in the midsection.
Exercise doesn’t have to be limited to the gym; you can also take long walks with your loved ones, walk to the mall, and use the stairs.
Our metabolism naturally slows down as we get older, but Leah Kaufman, MS, RD, CDN, says we don’t have to accept this.
Exercise is necessary to maintain muscle mass, but switching up your routine or working out harder is more crucial.