Flatten a distended stomach when you are in your 40s certainly not as easy as in your 20s. This is because as you age, your body loses muscle mass, which slows down your metabolism and burns fewer calories. This is what causes belly fat to be difficult to remove.
In addition, one of the mistakes that often occurs when you want to flatten a distended stomach or diet is to try to make drastic lifestyle changes at the same time. This can make a person become overwhelmed and even experience failure.
Instead of making drastic changes, nutritionists suggest making small changes through simple habits that can help flatten a distended stomach. Here are some eating habits that can be applied in your 40s to flatten a distended stomach in a healthy way. Come on, see!
Eat More Often in Small Portions
 Illustration of a meal/Photo: Pexels.com/cottonbro |
Many experts recommend eating five to six small meals and snacking daily. The goal is to eliminate hunger and avoid overeating.
“I recommend starting small, adding snacks and then gradually eating again,” registered nutritionist Sandy Younan Brikho, told Eat This! Not That.
“Success comes easier because you make small changes over time. Eating more frequently throughout the day will increase your metabolism, which will help you lose weight and eventually get a flat stomach,” she adds.
Consumption of Low Calorie Foods
 Vegetable illustration/Photo: Pexels.com/ellehughes/ |
In dieting and flattening a distended stomach, one of the important things is to pay attention to what is consumed. Nutritionist Janet Coleman recommends adding these three low-calorie foods to your diet: cucumbers, berries and green leafy vegetables.
Cucumber is rich in water content and low in calories. According to Coleman, cucumbers can be consumed as a substitute for bread or rice. While berries are high in antioxidants that help fight free radical damage while promoting cell health.
“Berries contain vitamins B6, C, and E, which provide anti-aging benefits, prevent heart disease and improve cognitive function,” he says.
Green leafy vegetables such as spinach, kale, and lettuce contain lots of fiber which helps remove excess water from the body thereby reducing the effect of bloating on the body. A study published in the journal Nutrients suggests that increasing consumption of fruits such as berries and vegetables, including leafy greens, can lead to long-term weight loss.
Follow the 50 Percent Eating Rule
 Salad illustration/Photo: Pixabay/Einladung Zum Essen |
It’s no secret that vegetables are healthy foods. At every meal, try to fill half your plate with vegetables. This simple eating habit will help increase satiety, prevent overeating, control meal portions, and help the body to get the nutrients it needs.
“By doing that, you will not be tempted to overeat high-calorie foods and you can lose weight,” says Brikho.
Eat More Plant Foods
With age, body fat, especially in the abdominal area, tends to increase as muscle mass and bone mineral density decrease. Therefore, one of the best eating habits that can be implemented in your 40s is to eat more plant-based foods as they are a good source of micronutrients, protein, and healthy fats. Also, try to eat fats from plant and marine sources and limit animal sources.
Increase Fiber Consumption
Eating lots of fiber is an eating habit that is often recommended by every nutritionist. Eating high-fiber foods can help you get a flat stomach in your 40s and beyond because it makes you feel full longer, thus avoiding overeating.
“Fiber also supports gut health to reduce bloating and smooth the digestive tract,” says registered dietitian and gut health expert Kara Landau.
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