5 eating tips to help reduce belly fat after middle age

Practicing the following 5 eating habits combined with a suitable and persistent exercise regimen will help women reduce lower belly fat and regain their figure...

There are many reasons why it is more difficult to get back in shape as you age, especially around your waist. One of them is your body's metabolism. Over time, your metabolism tends to slow down by about 5% for every decade after the age of 40.

A reduced metabolic rate will increase the ability to accumulate fat to form excess fat. Therefore, increasing metabolism is an important key in maintaining a slim figure. To do this, you need to increase muscle mass in the body by changing your diet, lifestyle and exercise.

Here are 5 eating tips to help you gain muscle, lose fat, and get back in shape:

1. Eat plenty of protein-rich foods

To have a balanced diet after middle age, you should increase protein-rich foods to replace some carbs. Consuming animal and plant protein sources will help women maintain muscle mass, thereby increasing metabolism. This habit combined with regular exercise will help women quickly regain a slim, toned waist.

Choose high-quality protein sources from seafood, salmon, tuna or chicken breast, eggs. In addition, beans, lentils, nuts and seeds are also rich sources of protein, good for health.

Eating plenty of protein-rich foods is the key to helping you regain a slim belly soon.

2. Increase fiber from cereals

Fiber plays an important role in weight loss and body maintenance plans. In addition to vegetables and fruits, cereals are also a source of fiber that should not be overlooked. You can start your day with a bowl of breakfast cereal, which is rich in fiber and also provides many other vitamins and minerals.

Eating lots of fiber will help you feel full longer and reduce cravings. Fiber also stimulates digestion, preventing bloating and indigestion.

3. Eat lots of fish and seafood

Fish is a great source of protein and healthy fats. Eating fish will help improve your lower belly measurements because it helps you feel fuller for longer. Among fish, salmon is the most recommended food because of its rich omega-3 fat content.

This fat content does not cause fat or weight gain. Instead, healthy fats help stabilize blood sugar and help you feel full longer.

In addition, fish and seafood also provide essential nutrients such as calcium, which both supports weight loss and improves overall health.

4. Supplement healthy snacks with nuts

Dividing meals into smaller meals is one of the effective ways to lose weight and reduce belly fat. During snacks, you can enjoy nuts, especially almonds. With high levels of good fats and fiber, almonds have the ability to help you feel full longer and control hunger and cravings.

In addition to eating them directly, you can combine almonds and other nuts in many different dishes such as green salads, cereals and milk...

Almonds provide fat, protein and fiber to help you feel full longer.

5. Increase green vegetables and fruits

Fruits and vegetables are nutrient-dense foods, containing many essential vitamins and minerals. Fruits and vegetables also provide fiber, which helps support a healthy gut and prevent constipation.

To help reduce belly fat, build your meals around green vegetables as the main dish. These foods are low in calories so you can eat your fill without worrying about gaining weight or belly fat.

According to Health and Life