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Getting rid of stubborn belly fat can often be a challenging task, especially with a busy schedule. After a tiring day, the thought of going to the gym is probably the last thing on your mind. But fear not, there are simple lifestyle changes you can make that can have a significant impact on reducing belly fat. Below are four easy habits that can help you lose belly fat after 50, all supported by scientific research.
Eat Plenty of Protein
An effective method to shed weight and target belly fat is by increasing your protein intake. Research indicates that consuming more protein than the recommended daily amount can aid in weight loss and improve overall body composition. Studies also suggest that individuals who follow high-protein diets typically have lower levels of belly fat compared to those with low protein diets.
You can easily incorporate more protein into your diet by making simple adjustments to your grocery list. Include protein-rich foods like cottage cheese, eggs, fish, Greek yogurt, beans, turkey breast, and lentils in your meals. These foods help promote a feeling of fullness, aiding in weight loss and slimming down your waistline.
Reduce Stress in Your Daily Life
Stress is a true killer and contributor to unhealthy belly fat. By minimizing the amount of stress in your life, you’re doing your overall health and wellness a solid. Activities like mindful meditation, yoga, gentle stretching, and journaling can be helpful in decreasing stress. Plus, you can do them all in the comfort of your own home!
Nix Sugary Foods and Sweetened Beverages
A cold soda or store-bought cinnamon roll may taste great, but neither is doing your waistline any favors. In fact, research shows that consuming a lot of sugar is linked to increased belly fat.
When the sugar cravings hit, the best thing you can do is be prepared. If your kitchen is stocked up with healthier options, you’re less likely to veer off track. For instance, snacks like protein-packed energy bars, dried fruit, dark chocolate, fresh fruit, Greek yogurt with farm-fresh honey, and cottage cheese with fruit effectively curb cravings.
Drink Green Tea
Fancy lattes packed with add-ins are another surefire way to put on unwanted belly fat. Instead, consider getting your caffeine fix with green tea, which only has about two to three calories per cup.
According to a study published in Clinical Nutrition, participants who consumed high-dose green tea extract experienced substantial weight loss and reduced waist circumference. So swap out your go-to cup of joe for a mug of green tea! It’s that simple.
Alexa Mellardo
