If you’re over 40 and want a flat belly, listen up. It states that making nutrient-rich whole foods a staple in your diet is a great way to help maintain a healthy weight and reduce belly fat. Mackenzie Burgess, RDN, Cheerful Choice administrative dietitian, nutritionist and recipe developer. Additionally, research has linked excess belly fat to chronic health problems, such as certain cancers and heart disease. Adding fresh vegetables and fruits to your diet can help you maintain your weight, give you energy, and prevent future illness. We spoke to an expert to share some of the best flat-tummy foods to eat after 40.
When it comes to losing weight, the math is pretty straightforward. You need to burn more calories than you consume. Therefore, if you want to reach your goal weight and achieve a flat stomach, eliminating your calorie deficit is essential. Mike Ball, MD, MPH, ALM“Weight loss happens all over the body at once, not just in one specific area, so eating certain foods with the goal of weight loss is important,” he says, who is also a member of our board of medical experts and a certified personal trainer and nutrition coach. There is no way to eat it,” he explains. Instead, to get a flat stomach, you should follow a diet that can reduce your overall fat mass. ”
There are many nutritious foods, but there are staples that you always want to have on hand to incorporate into your regular meal rotation. For the best flat belly foods to eat after 40, keep reading. Then don’t miss the 10 Best Superfood Snacks to Lose Belly Fat.
“One of my favorite snacking fruit is a bite-sized blueberry,” raves Burgess. “One cup of blueberries provides just 80 calories and 4 grams of fiber to keep you feeling full for longer. Blueberries also contain anthocyanins (a type of phytonutrient), as well as essential nutrients such as vitamin C, vitamin K, and manganese.” is also included.”
Additionally, research shows how eating blueberries can be beneficial.A recent study published in scientific report Consuming 1 cup of blueberries daily for 14 days, 4 days before and after 90 minutes of eccentric exercise training (e.g., downhill running), found effective in reducing inflammation in adults who typically exercised less than 3 times a week. became.
Burgess suggests enjoying fresh blueberries with a handful of nuts or adding them to delicious pancakes for a seamless, hearty breakfast.
Dr. Ball endorses the power of fruit when it comes to fat loss. he says: “Fruits are important to a healthy diet. It’s a snack.” If you want to eat it, have chips. ”
“Mushrooms are low in calories and high in fiber, which can help you feel fuller and help you manage your weight,” Burgess explains. If you haven’t eaten a lot of mushrooms yet, now is the perfect time to start. Moreover, science says that the benefits of mushrooms cannot be denied. In a one-year clinical trial, participants who followed a diet high in mushrooms lost significantly more weight (7 pounds) and had lower BMI and waist circumference. Moreover, these participants successfully maintained their new weight after losing weight.
“Try adding a pound of minced meat and a pound of finely chopped mushrooms to your ‘mushroom meat blend’ with your favorite seasonings,” Burgess suggests. (This is an especially great trick if you don’t like the taste of mushrooms, as you’ll likely not notice the taste of mushrooms when mixed with seasoned meat.)
If you’re aiming for a toned tummy, fill up on lean protein, says Dr. Ball. Consuming foods such as fish and chicken is a great way to add lean protein to your diet while avoiding the high calories associated with other meats.
“Protein is essential to your diet, especially if you’re trying to lose weight,” says Dr. Ball. “If you eat calorie-deficient, you will not only lose fat, but you will also lose muscle. Participating in strength training and eating a high-protein diet are ways to minimize muscle loss.” is.”
Another flat stomach best food Dr. Ball recommends is hearty oats. Oatmeal is rich in antioxidants, vitamins, minerals and protein, he says. “Perhaps the most helpful thing during weight loss is that it’s high in fiber, which helps keep you feeling fuller for longer during the day.”
Consider upgrading your plain oatmeal bowl with toppings like Greek yogurt, bananas, cinnamon, chia seeds, flaxseeds, and nuts to support your belly fat-loss efforts.
While you may quickly shy away from the word “fat” when you’re trying to lose weight, Dr. Ball affirms that incorporating some fat into your diet is essential, even if you’re trying to shed belly fat. To do. This is especially true when it comes to healthy fats such as polyunsaturated and monounsaturated fats. “Avocados are high in healthy fats and are one of the easiest foods to pair with salads or slice on top of whole grain bread,” he says.
Last but not least, if you want to have a flat stomach after 40, eat lots of carrots, celery, and fresh vegetables. ‘Carrots and celery are low in calories, high in fiber, and great snack foods that keep you feeling full for longer,’ explains Dr. Ball. “If you start feeling hungry between meals, one small bowl of both veggies can fill the gap without interrupting your weight loss journey.”