Dietitians' Top 10 Eating Strategies for a Flatter Stomach After 50

Recent studies has shown that getting a flat stomach becomes more challenging as you age, and biology is to blame for this.

According to Roxana Ehsani, MS, RD, CSSD, LDN, a registered dietitian nutritionist and board-certified specialist in sports dietetics, "as you age, you gradually lose both muscle mass and bone mass." "You may lose both at a faster pace, especially if you don't use it by exercising frequently or if you aren't consuming a good diet that helps promote both muscle and bone health," the author warns in the statement.

As a result, having a flat stomach may become more challenging as you get older as your metabolism slows down, according to Ehsani.

The absence of a flat stomach, however, might arise for reasons other than a sluggish metabolism.

The award-winning author of Read It Before You Eat It: Taking You from Label to Table, Bonnie Taub-Dix, MA, RDN, CDN, continues, "A protruding belly could emerge for several causes that may not necessarily be connected with weight or fat."

Bloated bellies can also result from the food we eat or our eating habits, such as drinking through a straw or chewing gum while eating. "Some bellies may protrude due to hormonal reasons, or perhaps a woman has had a C-section in the past.

At the conclusion of the study, the researchers discovered that whereas AGEs reduced by 15% for individuals who didn't modify their eating habits, they decreased by 79% for those who had adopted a low-fat, plant-based diet. Regarding the latter portion, researchers found that 15% of the reduction was attributable to dietary fat reduction, 26% of the reduction was attributable to eating less dairy, and 55% of the reduction was attributable to eating less meat. When meat consumption was further broken down, it was shown that cutting down on processed meat resulted in a 27% decrease while cutting back on white meat resulted in a 59% decrease. Additionally, individuals whose diets remained same lost approximately 1 pound, whereas those who switched to a plant-based diet gained

1.       Have more wholesome proteins.

 

 

Your attempts to obtain a flat stomach may suffer if you aren't consuming enough protein or the appropriate kind of protein.

 

Ehsani argues that maintaining muscle mass as we age depends on eating enough food sources high in protein. Consuming lean protein sources will assist us retain our metabolically active muscle mass, which will keep our stomach’s flatter.

 

She adds that eggs, seafood like salmon, tuna, or chicken breast, and plant-based forms of protein such beans, lentils, nuts, and seeds are all excellent sources of high-quality protein.

Ehsani advises, "Make sure to distribute them throughout the day, and have a high-quality source at each meal and snack time.

Protein shakes are also a quick and simple way to increase the protein in your diet.

Increasing your intake of protein may temporarily increase your metabolism, decrease your hunger, and help you maintain lean body mass.

Additionally, research indicates that consuming additional protein may help reduce visceral fat, particularly when combined with a diet low in calories .

For optimum results, incorporate additional berries, spinach, or other nutrient-dense, fibre-rich items into your protein shake.

 

 

2.       Consume fibre-rich cereal.

 

If you desire a flat tummy, fibre is crucial since it can keep you regular and reduce bloating. The USDA's Dietary Guidelines state that those over 50 should try to consume 21 grams and 30 grams of fibre day, respectively.

So, if a flat tummy is your ultimate aim, Frosted Flakes won't do if you start your morning with a bowl of cereal. Choose cereals that are high in fibre instead.

 

"At whatever age, the bulk of us don't consume enough fibre. High-fibre cereal can quickly add significant amounts of fibre to your diet while also supplying a wide range of additional vitamins and minerals, "affirms Taub-Dix. "You can mix it with your preferred plant milk, grind it into flour, use it in baking, or top yogurt with it. To make your cereal experience more "moving," be sure to drink water along with it."

3.       Take in more seafood

 

Finding novel approaches to include seafood in your diet that also suit your taste preferences may be a fantastic idea if you've never been a fan yet want a flat stomach.

 

"Fish is both a high-quality and complete source of protein, meaning that it has all nine essential amino acids, which are the building blocks of proteins. Since eating fish makes us feel fuller and more satisfied for longer, [this] can support the development of a flatter stomach "Ehsani notes.

Ehsani advises selecting salmon and other wild-caught delicacies from Alaska. In addition to essential minerals like vitamin D and anti-inflammatory omega-3 fatty acids, salmon is a lean, high-quality protein food. Only a few foods contain vitamin D, which is essential for bone health. According to study, omega-3 fatty acids can promote heart and brain function as well as lower the risk of developing certain medical disorders, such as obesity.

4.       Put mostly fruits and vegetables on your meal.

 

According to Ehsani, fruits and vegetables are the most nutrient-dense foods since they are packed with the vitamins and minerals your body needs on a daily basis to maintain wellness. "Additionally, they contain dietary fiber, which promotes the health of the gut, aids in the removal of waste from the body, and helps prevent constipation. Reframe your plate such that fruits and vegetables are the main entrée rather than steak or spaghetti as the focal point of your meal."

Added advantages of eating fruits and vegetables? Since they often have few calories, you can eat as much as you want without worrying about your calorie intake. This in turn can support having a flat stomach.

5.       Increase your cardio exercise regimen.

Cardio, or aerobic exercise, is a great strategy to lose weight and enhance general health.

Furthermore, research has demonstrated that it's really helpful for firming up your core and reducing belly fat (21Trusted Source, 22Trusted Source, 23Trusted Source).

Studies often advise engaging in 150–300 minutes of aerobic exercise of moderate to high intensity per week, or 20–40 minutes per day (24Trusted Source, 25Trusted Source). Running, brisk walking, riding, and rowing are some forms of cardio.

Also, you can start a very effective fitness regimen for weight loss, such as strength training or aerobics that burns fat. Additionally, there are certain significant dietary changes you can make. For instance, a recent study discovered that choosing a plant-based diet can result in substantial weight loss.

The Physicians Committee for Responsible Medicine researchers examined 244 individuals who were all deemed to be overweight in the study that was written up in the journal Obesity Science & Practice. The individuals' body composition and predicted dietary advanced glycation end products were noted at the start of the trial, among other things (AGEs). The participants were subsequently divided into two groups: one that maintained their current eating habits and a

6.       Probiotic consumption should be increased.

Probiotics are a sort of advantageous microorganisms that may be crucial for controlling weight.

The gut microbiota may influence weight gain, but some evidence also suggests that changes to its makeup may increase the risk of obesity (17Trusted Source, 18Trusted Source).

Regular consumption of probiotics may tip the scales in favor of healthy gut flora, lowering your risk of weight gain and assisting you in achieving and maintaining a healthy weight.

Additionally, it has been demonstrated that certain probiotic strains can significantly reduce belly fat in people who are already obese.

Fermented foods like Kombucha, yogurt, kefir, tempeh, kimchi, and pickles are examples of probiotic foods.

It's crucial to understand that probiotics do not inevitably result in weight loss. When combined with a healthy diet and exercise, they can be useful, but not everyone will have the same results. Before deciding to include probiotics in your diet, always consult your doctor.

In conclusion, Along with making you look amazing, keeping a trim stomach can increase your lifespan. Larger waistlines are linked to diabetes, cancer, heart disease, and possibly other diseases as well. Furthermore, shedding pounds, especially abdominal fat, improves blood vessel function and sleep quality. Therefore this awareness day is crucial since obesity is a chronic, complicated condition that necessitates all-encompassing, lifetime care. However, due to the stigma associated with being overweight, a lot of people do not view obesity as a condition that requires treatment