The truth is that as we mature, there are things that become more challenging. One of them is having a flat stomach, and the explanation is very simple: according to the American Council on Exercise, by the age of 40, you could be burning 300 calories less than at 20, due to the slowing of metabolism. Also, the reduction in estrogen levels that occurs in perimenopausal women can decrease insulin sensitivity, causing us to not manage blood sugar levels well, leading to those annoying rolls around the waist and an increase in abdominal volume. Everything we eat goes directly to the belly!
Now, after that review of the harsh reality, let's move on to the good news; although it may be more difficult to have a super flat stomach at 40, that doesn't mean it's impossible.
Nutrition is as important as exercise itself: basically, there are five things to do; restrict foods that cause bloating (including dairy, if they are a problem for you, and carbonated drinks), reduce the consumption of salt and refined sugar, decrease portion sizes, eliminate simple carbohydrates and replace them with complex carbs (p.ej. , whole grains and some vegetables), and consume more Omega 3 in the form of fish or nuts (in moderation) and fiber. In my 21-day transformational program, you will find a very comprehensive meal plan for cover-worthy abs.
Less cardio, and more strength and resistance training: starting at 40, we begin to lose muscle mass, and the only way to combat this is with weight training.You can reduce cardiovascular exercise a bit and focus on exercises that allow you to maintain a healthy muscle mass and thus increase your basal metabolism. If working with weights is not your thing, try Pilates. Likewise, in my transformative program, there is an excellent routine for abs that you can do from home.
Say goodbye to stress and sleep better: in one sentence I tell you, stress makes you gain weight, and lack of sleep does too! So, we need to find ways to reduce stress and sleep better, not only because it is a source of those extra pounds but also of many diseases. Have good sleep hygiene and analyze yourself well to discover what relieves your stress the most. Is it sex? Playing an instrument? Painting mandalas? Meditating? Cooking for pleasure and not out of obligation? Whatever it is, dedicate enough time to it without any guilt.If you keep stress at bay and sleep well, you will surely be able to keep that little belly at bay that makes you feel so dissatisfied.