It’s no secret that achieving a flat stomach becomes more difficult with age, and biology can be blamed.
“As we age, we slowly lose both muscle mass and bone mass.” Roxana Ehsani, MS, RD, CSSD, LDNRegistered dietitian and board-certified sports nutrition expert, Eat this instead of that! “You can lose both muscle and bone at a faster rate, especially if you don’t exercise and use them regularly, or if you don’t eat a nutritious diet that helps support the health of both your muscles and bones. .
Ehsani explains that when you have a flat stomach, your muscle mass is metabolically active. This means that your body has more muscle mass than fat mass because you can burn more calories at rest than when you are active.
“So as you age, your metabolism slows down, which can make it harder to flatten your stomach,” says Ehsani.
However, your stomach may not flatten for reasons other than your slow metabolism.
“A bulging belly can appear for many reasons that aren’t necessarily related to weight or fat,” he adds. Bonnie Taub-Dix, Massachusetts, RDN, CDNand award-winning author Read Before You Eat: From Label to Table“Sometimes the belly sticks out for hormonal reasons, or the woman may have had a Caesarean section in the past. A bulging belly can be caused by the food we eat, drinking through a straw, chewing gum, etc.” It can also be caused by eating habits, or eating too many gassy foods and sugar alcohols.”
So what you eat becomes a very important factor when trying to flatten your stomach.read more 5 nutritionist-recommended tips to help flatten your belly after 50Also, for more helpful guidance on eating habits to avoid when you want a flat belly, check out The 6 Worst Eating Habits When You Want A Flat Stomach.
If you’re not consuming enough protein, or not enough of the right protein, your efforts to achieve a flat stomach may be undermined.
“Protecting muscle is very important as we age and can be maintained by consuming adequate protein sources,” says Esani. It helps maintain metabolically active muscle mass and helps maintain a flatter stomach.
She also says that high-quality protein options are seafood such as salmon, tuna, or chicken breast, eggs, and plant-based protein sources are beans, lentils, nuts, and seeds.
“Spread them throughout the day and have quality sauces at each meal and snack time,” adds Ehsani.
Fiber is very important if you want a flat stomach. Fiber helps you maintain a regular lifestyle and prevent bloating. According to the U.S. Department of Agriculture dietary guidelines, women and men over the age of 50 should aim to consume 21 and her 30 grams of fiber per day, respectively.
So if you start your morning with a bowl of cereal, unfortunately, if a flat stomach is your ultimate goal, Frostflakes won’t cut it.
“Most of us don’t get enough fiber at any age. High-fiber cereals can easily make a big deposit in your fiber bank while adding a variety of other vitamins and minerals.” “You can mix it with your favorite plant-based milk, make it into a powder, bake it together, or drizzle it over yogurt. Let’s make it a “real” experience. ”
If you’ve never been a fan of seafood but want a flat stomach, it might be a good idea to start looking for creative ways to integrate it into your diet that also appeal to your taste preferences. .
“Fish is a high-quality protein source and a complete protein source, which means it contains all the essential amino acids that are the building blocks of protein. [This] Eating fish keeps you fuller for longer and helps you feel fuller, which helps flatten your stomach,” says Ehsani.
Ehsani suggests opting for Alaskan wild-caught seafood like salmon. Salmon is a high-quality, lean protein that also contains important nutrients such as vitamin D and anti-inflammatory omega-3 fatty acids. Vitamin D, found in only a few foods, supports bone health. When it comes to omega-3 fatty acids, studies have found that they help reduce the risk of developing certain medical conditions, including obesity, and support heart and brain health.
Put the bag of chips down! Instead, reach for a handful of almonds.
“Almonds provide more fiber than any other nut and help keep things going in your body.Almonds are also the most high in calcium, a nutrient we all need, especially after age 50. There is,” says Taub-Dix.
In addition to helping maintain a flat tummy, research has shown that munching almonds can also help with overall gut health.
“Fruits and vegetables are among the most nutritious foods, rich in essential vitamins and minerals needed daily to support a healthy body,” says Ehsani. “It also contains dietary fiber that supports a healthy bowel, removes waste from the body, and helps prevent constipation. Instead of building your meal around steak or pasta, eat fruits and vegetables as main courses.” Please reconfigure the plate so that
Another benefit of fruits and vegetables? It’s generally low in calories, so you can eat to your heart’s content without worrying about calories. Second, this helps support a flat stomach.
