10 Eating Habits to Lose Belly Fat as You Age
										Accomplish your fat loss goals this year with these healthy eating habits and lifestyle changes.

10 Eating Habits to Lose Belly Fat as You Age Accomplish your fat loss goals this year with these healthy eating habits and lifestyle changes.

Losing weight can be a challenge, but losing abdominal fat, also known as belly fat, may be even harder. Belly fat is the fat that sits around your abdominal organs and is often harder to lose than the subcutaneous fat that’s under your skin. Hormonal factors, such as elevated cortisol levels in response to stress, genetics, alcohol intake, and metabolic changes can all make it harder to burn belly fat compared to fat in other areas of the body. And if it isn’t already hard enough, trying to lose belly fat gets even tougher with age.

Your risk of having excess visceral fat increases as you get older, mainly because of changes in metabolism, muscle mass, and ability to get enough movement throughout your day. All of these factors can make it challenging to drop the extra pounds with each passing year, which can unfortunately impact your health, as having extra visceral fat has been linked to an increased risk of stroke, heart disease, and diabetes. Thankfully, there are lifestyle changes you can make to help.

We talked with a couple of registered dietitians to get their advice on effective eating habits you can adopt to lose belly fat as you age. Read on to learn about their tips, and for more healthy aging tips, check out these 6 Superfoods That Can Slow Aging.

Eat more fiber-rich foods.

“Incorporating fiber-rich foods like whole grains, beans, fruits, and vegetables into your diet helps keep you full, regulates blood sugar levels, and aids in digestion, which can prevent overeating and bloating,” says Sabat. “Because fiber-rich foods can promote a feeling of fullness, they can also reduce overall calorie intake.”

As if that weren’t enough reason to focus on fiber, Sabat adds, “A diet rich in fiber supports a healthy gut microbiome, which has been linked to reduced inflammation and a lower risk of visceral fat accumulation.”

RELATED: The #1 Best High-Fiber Food to Eat for Weight Loss

Increase your protein intake.

Losing belly fat as you age is nearly impossible without adequate levels of protein in your daily diet. For starters, “Protein is essential for preserving and building lean muscle mass, which, in turn, can elevate your metabolism, facilitating the management and reduction of abdominal fat,” says Sabat.

Similar to fiber, eating protein-rich foods can also help you feel more full after eating. “Protein is responsible for promoting feelings of fullness and satisfaction, which can act as a natural deterrent against overeating and unnecessary snacking, ultimately reducing your overall calorie intake,” Sabat adds.

Eat more healthy fats.

And lastly, “Protein can influence hormonal responses related to hunger and fat storage, creating a more favorable environment for effective weight management,” says Sabat.

To reap all of these amazing benefits, Sabat suggests including more lean sources of protein in your diet, like fish, poultry, tofu, and legumes.

RELATED: How Much Protein You Need To Eat Every Day To Lose Weight

We now know that eating more fiber and protein can help you lose belly fat as you get older, and Sabat says adding in sources of healthy fats can make a significant impact as well.

“Choose sources of healthy fats like avocados, nuts, seeds, and olive oil, because healthy fats offer a sense of fullness and satisfaction, which can curb overeating and help regulate calorie intake, ultimately reducing the risk of excess abdominal fat,” Sabat says. “These fats also can help stabilize blood sugar levels, preventing the insulin spikes that can trigger fat storage around the abdomen.”

Sabat also notes that “Additionally, these fats can aid in nutrient absorption, ensuring your body gets the necessary vitamins and minerals to support a healthy weight.”

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