I Finally Banished Belly Fat in My 40s by Doing These 8 Things

Have you been trying to banish belly fat for decades but have been unsuccessful? You might be making a few simple mistakes. Ashley DiGiacomo Schwartz (@the.busy.mom.method)is a fitness and nutrition influencer and Fitness & Nutrition Body Recomposition Coach-BA/IMBA, who transformed her body during perimenopause, finally figuring out how to get rid of her midsection. “Belly fat can be the hardest to lose unless you do these eight things,” she writes in her Instagram video. “Belly fat is often caused by high cortisol. So, how do we get rid of it? We work to balance hormones and lower stress.” She goes on to reveal eight ways to reduce belly fat.

Sleep More

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Getting good sleep is key, Ashley maintains. “Aim for 6.5-8 hours when you can,” she writes. “Quality sleep regulates your hormones and reduces stress.” The Sleep Foundation agrees, explaining that getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

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Move More

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Next, movement Is key, she says. “Get your steps in, walking (especially outside) lowers stress and extra steps burn extra calories without making you more hungry! Win win!” she says.

Watch What You Eat

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Next up, diet. “Watch what you eat,” she says. “Focus on whole foods, lean meats, healthy fats, and complex carbs. Avoid processed foods and excess sugar.”

Eat Breakfast and Avoid Fasted Workouts

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She also recommends eating breakfast and skipping fasted workouts. “Your cortisol is highest first thing in the morning, and by working out in that state without any food in your system, it creates more unnecessary stress on your body,” she says.

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Limit Alcohol

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Next, she recommends limiting alcohol. “Excessive alcohol intake deregulates your sleep patterns and can lead to excess calories and excess body fat, especially around your belly area,” she says.

Drink More Water

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Hydration is key, she says. Drink more water for added health benefits. “If you are drinking more water, you are less likely to overeat. Additionally, all of our systems benefit from proper hydration, so if you want optimal workouts, you need to hydrate,” she says.

Maintain a Calorie Deficit

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She also recommends a “moderate” calorie deficit. “If your goal is to lose body fat, then you need to be in a deficit, but I don’t recommend going lower than 300 calories below maintenance to keep it sustainable long term,” she says.

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Find the Right Workout Plan

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Finally, find the right workout plan. “Your approach needs to change as you age; if you are a 40-year-old woman, what you did in your 20s could very well be making you gain more weight. You need a plan that is built for you. If you are not on the right exercise routine and nutrition plan for your goals, it can be damn near impossible to lose,” she says. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

TikTok influencer Andrew Holmes (andrewholmes79) is on a mission to educate people about how to FINALLY lose that pesky belly fat. Have you tried to reduce the belly bulge? Are you doing crunches and situps from dawn til dusk with no change in the stomach area? Are you beyond frustrated that no matter what, the belly fat won’t budge? You might be overcomplicating things. Here’s what Holmes has to say on the matter, plus real, expert-backed advice on how to get the abs of your dreams.

Sit Ups and Crunches All Day

Holmes says to please stop doing endless crunches and situps if the only reason you are doing them is to get rid of belly fat. Unfortunately, it just doesn’t work that way. “To burn belly fat, you need 45 to 60 minutes of high-intensity cardiovascular activity (running, playing soccer or basketball, jumping rope, power-walking, etc.) on most days of the week,” medical weight management expert Karen Cooper, DO, tells the Cleveland Clinic. “You also need to reduce your intake of processed foods, fast foods and alcohol.”

Burning Belly Fat Specifically?

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Holmes explains that once you start burning fat all over, eventually the fat on your stomach will burn off too. And it’s not just about hitting the gym, or eating well—try not to spend too much of the day sitting. “Staying physically active throughout the day as well as scheduling time for structured exercise may be even more important than diet,” say the experts at Harvard Health.

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Pesky Genetics

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Holmes makes the point that people are shaped differently—so your best friend, who might be doing the same diet and exercise, might lose fat from a different part of their body than you. That’s normal! "We know that women and men tend to store fat differently -- women have the ability to more easily store fat on the hips and legs, while men tend to accumulate fat around the abdomen to a higher extent," Mathias Rask-Andersen, Ph.D., tells Science Daily. "This has been attributed to the effects of sex hormones such as estrogen. But the molecular mechanisms that control this phenomenon are fairly unknown."

Yes, Abs Are Made In the Kitchen

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Holmes makes the crucial point that if you don’t have control of your food, belly fat is going nowhere. One good way of simplifying your diet is by food prepping. “Food prepping, or preparing meals in advance, is a key strategy for maintaining a healthy diet, especially for those with busy lifestyles,” says celebrity trainer Kollins Ezekh. “It ensures that you have healthy meals ready, which can prevent the temptation to opt for less nutritious, convenient options. Food prepping can help you stick to your nutritional goals, save time during the week, and can also be cost-effective as it reduces the likelihood of purchasing last-minute meals out. Additionally, it allows for better portion control, which is crucial for weight management or achieving specific fitness goals.”

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Slow and Steady Wins the Abs

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As with all health and fitness goals, slow, steady work is key to a successful outcome. That means there are no shortcuts. “Be patient,” Holmes advises. Focus on good nutrition, stress management, don’t smoke, stay active, and be aware of how many calories you are taking in. Your abs won’t appear overnight but they’re under there, just waiting to make their debut.

💪🔥Body Booster: You WILL burn belly fat when you focus on burning fat all over.