Belly fat, sometimes called “middle-age spread,” is an affliction that’s hard to avoid when you’re over 40. You don’t like how that excess weight looks in the mirror, and what it does to you internally is even worse: It raises your risk of chronic disease. You’re not stuck with it though. You might find it harder to lose belly fat as you age, but the tried-and-true weight-loss methods of exercise and a quality diet can help you reduce your belly fat, as well as any other weight that’s crept on over the years.
A diet filled with refined grains, processed foods, sugar and saturated fats encourages the development and prolongation of belly fat. To lose it, subtract these foods from your diet and eat mostly lean proteins, whole grains, low-fat dairy, unsaturated fats, vegetables and fruits instead.
Portion control is critical in losing belly fat. Eating too many calories, even healthy ones, deters weight loss. Estimate your daily calorie needs based on your exact age, gender, and size and activity level by consulting with your doctor or using an online tool. Eat 250 to 500 calories fewer than this maintenance number to lose 1/2 to 1 pound per week.