Over 40 and the best way to get a Flat Sexy Stomach?
By Brett Yokley
Having a flat belly or so-called “six-pack abs” is only a dream of most adults. If you’re over 40, and you’re metabolism has slowed down and you sometimes indulge in too much food and/or alcohol, you probably have excess stomach fat that you’d love to get rid of. What’s the best strategy for losing that belly fat? Is it as simple as adding certain foods to your diet, or doing particular exercises?
So How is Belly Fat different?
“There is no magic bullet, diet, specific food, or type of exercise that targets only belly fat. But the good news is belly fat is the first kind of fat you tend to lose when you lose weight; and that is a medically researched and proven fact. It doesn’t matter if you’re an “apple” shape with excess belly fat, or a “pear” with wide hips and thighs, when you lose weight, you’ll most likely lose more from the abdominal region than elsewhere. You’re belly fat (visceral fat) is more metabolically active than your subcutaneous fat under the skin…That’s why it’s easier to lose.
So Can Whole Grains Help You Lose Belly Fat?
A recent study in the American Journal of Clinical Nutrition showed that a calorie-controlled diet rich in whole grains trimmed extra fat from the waistline of obese subjects. Study participants who ate all whole grains (in addition to five servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lean meat, fish, or poultry) lost more weight from the abdominal area than another group that ate the same diet, but with all refined grains. “Eating a diet rich in whole grains while reducing refined carbohydrates changes the glucose and insulin response and makes it easier to mobilize fat stores,” says study researcher Penny Kris-Etherton, PhD, RD, a distinguished professor of nutritional sciences at Penn State University. Eating refined foods like white bread, triggers a series of cascading events, elevating blood sugar levels followed by an increased insulin response, which can cause fat to be deposited more readily. But eating a diet rich in whole grains (which also tend to be higher in fiber) helps improve insulin sensitivity. This helps the body use blood glucose more efficiently, lowers blood glucose levels, reducing fat deposits.
Can Monounsaturated Fats help you lose Belly Fat?
When it comes to choosing fats, the monounsaturated fatty acids (MUFAS) found in avocados, nuts, seeds, olives, soybeans, chocolate, olive and canola oils are among the best choices, with proven health benefits, such as reducing the risk of heart disease.
But these are not magic foods capable of targeting belly fat. While the MUFAS are healthy fats, they are still fats, with nine calories per gram — more than twice that of carbohydrates and proteins, which have four calories per gram.
I tell my Personal Training clients all the time – “Fats have to be controlled, because it is easy to overeat nuts or guacamole — which can undo the health benefits by packing on the pounds.”
Can Hundreds of Ab Crunches a day Burn Belly Fat?
Hundreds of crunches each day won’t burn your belly fat if you need to lose weight. That’s false logic that is implied by all the Ab Rocket, Ab Loungers and Ab Toning Belts and other worthless ab gimmicks that you see on TV! Spot reducing your fat is a misconception and simply not true…Period.
The Risks of Excess Belly Fat
Carrying around extra pounds in your midsection is serious business. Extra weight in your midsection is more dangerous than fat around your hips and thighs, as visceral fat is worse for your health than the subcutaneous fat that sits under the skin. Bell fat is associated with inflammation and a higher risk of health problems such as cardiovascular disease, diabetes, metabolic syndrome and more.
So what’s the bottom line on belly fat?
The real secret to losing belly fat and keeping it off…
- Exercise at least 3-4 times per week using full body “fat burning” workouts that boost your metabolism for a sustained fat burning effect throughout the day.
- Eat 4 to 5 smaller meals per day
- Eat a sensible, healthy, calorie controlled diet rich in whole grains, fruits, vegetables, low fat dairy, lean meat, fish and eggs.
- Include some variable cyclic cardio workouts a couple of times per week to help accelerate your fat loss.
- Be patient; give it a few weeks and you’ll start to see your belly fat disappear. (Trust me; it will)
Belly fat and How to Get Rid of it…is a topic that is always discussed in our Personal Training Webinars with our members. We discuss the most effective solutions that will work for YOU.
Certified Personal Trainer
Certified Senior Fitness Trainer.
Certified Nutrition Specialist.
Owner/BetterBodies Fitness Personal Training Gym.