The Easy Way to Get Rid of Stubborn Mid-Life Belly Fat

Getting rid of that paunch in your midsection as you get older can be hard. Most people gain weight as they near midlife due to a mixture of hormones, not enough exercise and poor nutrition. But that doesn't mean you should resign yourself to that flab around your waist. Studies have shown that belly fat can increase your chances having a stroke, heart disease, diabetes and dementia. While there is no one magic bullet to ridding yourself of that stubborn belly fat, a mixture of options can have you on your way to a healthier life.

Tips For You

1. Cut calories from your diet. For example, slicing that soda from your daily routine will slash more than 100 calories and lead to weight loss over the course of a year as long as you don't add the calories somewhere else. Ideally, a woman in her 40s or 50s needs only 1,500 to 1,600 calories, while a man in the same age bracket needs 1,800 to 2,000 calories on average. With less weight, you will have less around the midsection.
2. Include items such as whole grain breads and cereals, fresh fruits and heart-healthy protein foods such as fish and lean meats in your diet. Some studies have showed that substituting whole grains for refined grains can lead to a loss of fat in the midsection. The Cleveland Clinic also notes that those items will make you feel better as well.
3. Avoid trans fats, which can increase the amount of fat you carry in your midsection.
4. Cut stress in your life. When you experience stress, you may respond by eating more, making unhealthy food choices, or not exercising. Your body also responds to the stress by slowing down your metabolism and storing more fat.
5. Use more strength training during your workouts, and vary your exercise routine. While your metabolism may slow after a cardio workout, weight training can cause your body to continue to burn fat even after your workout ends. As an added bonus, a good workout can also help reduce stress.
6. Get a good night's sleep. If you are tired, you are more likely to be stressed.