Over 40? Here's How to Lose Body Fat.

Losing weight is difficult at any age, but doctors say it becomes even more difficult after 40. According to Erin Mahoney, a personal trainer and author of fitness textbooks, "We lose muscular tone, or lean body mass, as we age. This is troublesome because the higher your resting metabolic rate is, the more muscular tissue you have. The number of calories you burn in a day is determined by your metabolic rate. Multiple factors are at play in the case of abdominal fat. These factors include your genetics (where your body fat is stored) and your current body fat percentage. You can't change your DNA, but you can lose weight." This is what you should eat, not that! After speaking with health and fitness experts, Health learned how to lose stubborn abdomen weight after 40. Experts explain ten methods for reducing persistent abdominal fat.

*Why Is It So Difficult to Lose Weight After 40?

Personal trainer, weight loss and fitness specialist, and powerlifter Robert Herbst explains, "When we reach the age of 40, we begin to lose muscle mass. Their metabolism slows as a result, and they burn less calories. They are also less active since they have less muscle, which causes them to burn less calories and lose more muscle, reducing their metabolism even further. All of this allows for more food to be stored as fat, with much of it landing on the belly, which is a key fat storage area."

*Examine your lifestyle and, if necessary, make changes.

While many experts feel that losing weight becomes more difficult as we age, Dr. Stacie J. Stephenson, nicknamed "The VibrantDoc," a recognized leader in functional medicine and author of the new self-care book Vibrant: A Groundbreaking Program to Get Energized, Reverse Aging, and Glow, disagrees. " It's long been assumed that losing weight becomes more difficult as you get older since your metabolism slows down, especially in middle age. That's all wrong, which is wonderful news if you're in your 40s and need to reduce weight. A research published in Science in 2021 looked at 6,500 people spanning in age from infants to the elderly and discovered that metabolism is highest in infants, slows through age 20, then essentially stays the same between the ages of 20 and 60, and then declines somewhat every year after that. That defies conventional wisdom, but it's fantastic.If you're in your 40s and need to reduce weight, this is good news. A research published in Science in 2021 looked at 6,500 people spanning in age from infants to the elderly and discovered that metabolism is highest in infants, slows through age 20, then essentially stays the same between the ages of 20 and 60, and then declines somewhat every year after that. That defies conventional thinking, but it's fantastic news if you're 40 and think you won't be able to achieve it due to circumstances beyond your control. It's not your metabolism that's the problem; it's your way of life, which you can change."

*Sugar is your adversary.

"Belly fat is actually the most harmful sort of fat - aside from looks, wide waistlines are signs of disease," says health expert and personal trainer Jennifer Cohen. A diet that is 80 percent healthy will help you lose abdominal fat. Reduce your calorie intake by eating more protein, veggies, and whole grains, as well as substituting healthy snacks for unhealthy ones. If you're craving sugar, swap out your calorie-laden coffee for a Muscle Milk or a sugar-free version with enough protein to satisfy your hunger. Cinnamon, which has been demonstrated to help stabilize blood sugar levels, is a tip I use in my daily coffee or porridge. It also helps you feel fuller for longer by slowing the rate at which food leaves your stomach. Sugar is your adversary.

*Reduce the amount of time you spend on your diet

"You don't have to live a life of food deprivation after 40 just to retain your waistline," Dr. Stephenson explains. Obviously, nutrient-dense foods like vegetables, fruit, and seafood are vital for overall health, but things that aren't particularly healthy can also be a part of a balanced diet—portion control is all that's required. We all know that eating too much sugar and processed carbs contributes to belly fat, which is hazardous visceral fat that forms around internal organs. However, a few bites of a delectable dessert, an ounce of dark chocolate per day, and the occasional perfect baguette can all be part of a balanced diet. If you know it's a special occasion, turn it down a notch. As long as the majority of your calories come from meals that are high in nutrients but low in energy (calories), you can decrease visceral belly fat, which your body prefers to burn off."First and foremost, dial back on your diet."

*Fat is good for you.

Cohen claims that "When trying to lose weight, most people avoid fat, but this is a mistake. To burn fat, you need fat. It's sugar, not fat, that makes you fat. Foods high in Omega 3 fatty acids, such as salmon, avocados, and walnuts, are examples of good fats. Healthy fat-rich foods keep you content throughout the day, preventing you from nibbling or overeating."

*Enhance Your Metabolism

According to Herbst, "To remove abdominal fat, one must go back in time and increase their metabolism. They should first become more active in general. This will not only help you burn more calories, but it will also help you slow down and even gain muscle. They should lift weights as well. This elevates your metabolism for 48-72 hours after the workout, as your body burns calories to repair the muscle that was broken down during the workout and to grow new muscle in preparation for future loads. Even when at rest, the new muscle will be metabolically active and burn more calories. Other activities that especially enhance your metabolism, such as interval training or high intensity training (HIIT), which cause an oxygen deficit, can also be done. These will make you fitter and stronger, as well as help you lose belly fat."

*Vitamin C should be included in your daily diet.

"Vitamin C also helps to regulate the cortisol spikes that occur when you're stressed," explains Cohen. "Vitamin C is required for the production of carnitine, a chemical used by the body to convert fat into fuel, making it your fat-burning friend. Include vitamin C-rich foods in your diet, such as bell peppers, kale, or kiwi fruits, which contain more vitamin C than an orange!"

*Exercises in Short Bursts

According to Cohen, "Crunches will build strong abdominal muscles, but if you have a thick layer of fat on top, you won't achieve the results you want. Do workouts that activate numerous muscle groups and work your cardiovascular system instead of crunches. Try planking, which involves holding oneself in a push-up position with your forearms resting on the ground. Try three or four sets of 30 seconds each. Going on walks throughout the day will also help you get up and moving."

*Sleep

According to Cohen, "One of the most essential weapons in our fat-fighting arsenal is sleep. When your biorhythms are out of whack, you eat more. When you're weary, your body produces more ghrelin, a hormone that makes you crave sugar and other fattening meals. Sleep deprivation can also disrupt hormone synthesis, changing cortisol levels, which can lead to insulin sensitivity and belly obesity. One of the best things you can do for your body shaping goals is to get roughly 7 hours of sleep per night."

Is it difficult to Lose Weight After 40 Here is the solution