Morning protein strategy
After age 40, muscle maintenance becomes more important because muscle is directly related to metabolic health. A protein-rich breakfast not only helps recover muscle but also stabilizes blood sugar levels and reduces cravings at the end of the day.
You can choose eggs with spinach, Greek yogurt with berries or protein smoothies with nut butter to provide energy and support the body to maintain muscle, while preventing fat accumulation.
Walk after meals
Walking after meals not only helps with better digestion but also helps control blood sugar and improve insulin effectiveness, which are important factors in reducing belly fat. In people over 40 years old, when the body is more resistant to insulin, this benefit is even more obvious.
Just a 10-20 minute light walk after lunch or dinner helps convert energy into muscles instead of storing fat. At the same time, you should turn this simple activity into a daily habit to maintain your figure and health for a long time.
Limit late-night eating
Eating late at night is one of the habits that cause belly fat accumulation. After age 40, the body burns few excess calories in the evening due to slow metabolism. At the same time, some people choose snacks with a lot of sugar or processed foods, which accumulate belly fat.
Maintain quality sleep and reduce stress
Poor sleep and chronic stress directly increase cortisol - a hormone that signals your body to accumulate fat around the abdomen. After age 40, cortisol control becomes one of the less noticed factors.
Deep, recovery sleep helps regulate hunger hormones, balance metabolism and support recovery. Stress management methods help reduce continuous pressure on the body, making the fat loss process easier.
You should sleep 7 - 9 hours a night. Try meditation, breathing, gentle yoga or writing a diary before bed to reduce stress.
