Excess belly weight is an all too common problem among people over 45, especially women who have had children or anyone who has lost weight. Genetics and aging can also lead to an overhanging belly, but there are some ways to improve both the health and appearance of your abdomen. We asked Sahar Berjis, RD, MPH and founder of Inner health and well-beingwhat simple eating habits could help flatten belly after 45, and she had some great advice. Read on to find out more.
Healthy breakfast
Starting your day with a nutrient-rich meal can make a huge difference in weight loss and health. Berjis recommends a breakfast that will keep you going, instead of something that will cause you to crash early. “Start your day with protein and fiber to stabilize blood sugar and cortisol levels, reducing fat storage,” she says.
Drink apple cider vinegar
Help your digestion with natural ingredients, says Berjis. It can help with weight loss and fat burning. “Use natural bitters or apple cider vinegar before meals to improve digestion, nutrient absorption and fat metabolism,” she advises.
Eat spicy foods
Studies show that eating spicy foods can help boost weight loss by increasing calorie consumption. You don’t have to eat anything too spicy, but cayenne pepper can help you reach your belly fat goals. “Incorporate cayenne pepper or bitter herb spritzers into meals to naturally increase thermogenesis and circulation,” says Berjis.
No late night snacks
Late-night snacks can disrupt your sleep, not to mention add extra calories. Studies show that good sleep is essential for burning fat. “Avoid nighttime snacking so your body can focus on repair, hormonal balance, and fat utilization overnight,” says Berjis.
All fermented foods
Fermented foods are so good for your health: not only are they delicious, but they can help burn fat and support a healthy gut. “Add fermented foods like sauerkraut, kefir, or kimchi to support a healthy microbiome, which is essential for flattening belly fat,” recommends Berjis.
Don’t stress
Stress happens to everyone, but managing it is key to weight loss, fat burning, and overall health and happiness. “Prioritize stress reduction and quality sleep, as cortisol and insulin are the two main factors in retaining abdominal fat,” says Berjis. Even a simple walk can help you relax.
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