Photo: Gary Barnes

How can you get a flat stomach as you age?

Strict calorie limits can slow down your metabolism even more, resulting in greater fat accumulation, says Harvard Health Publications. Focusing on a diet rich in complex carbs, lean protein, vegetables, and fruits will go a long way toward keeping your body healthy and allowing you to maintain a slim midsection.

livehealthy.chron.com - Is it Possible to Maintain a Flat Stomach Even As You Age?

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Obtaining a toned physique is a goal for many people. Getting your midsection trim is often especially important, as that’s what’s on display when going to the beach. As you get older, however, you might feel that your dreams of a flat belly have been all for naught. But don’t let your age hold you back. You can maintain a flat stomach even as you get older, especially if you’re in decent shape before your mid-fifties or sixties.

The Belly Fat Inevitability for Women

It is completely normal to put on more weight on your midsection as you get older, especially after menopause. Body fat tends to shift toward the abdomen as muscle mass deteriorates. It’s all a part of the aging process, according to the Mayo Clinic. Decreased estrogen levels contribute to the redistribution of body fat, so even if you aren’t gaining weight, you may see an increase in fat in your abdomen versus other areas of your body.

The Belly Fat Inevitability for Men

An increase in belly fat is also a common thing for aging men. Men also lose muscle mass as they get older, which slows down the metabolism, resulting in weight gain. The fat tends to accumulate in the abdomen because sometimes fat cells in the arms and legs lose their ability to store fat, according to the Mayo Clinic.

Visceral Fat and Your Health

More so than your subcutaneous fat, the belly fat you can pinch between your fingers, your visceral fat, the fat that surrounds your internal organs, can put your health at risk. As you age and pack on the pounds around your midsection, you may also experience an increase in visceral fat, which increases your chances of developing heart disease and type 2 diabetes, says Harvard Health Publications.

A Flat Stomach is Possible with Exercise

Even though aging does increase the likelihood of accumulating belly fat, that doesn’t mean you can’t achieve and maintain a flat stomach, quite the contrary. Performing moderately intense cardiovascular exercise at least 150 minutes a week can help to keep your weight under control, according to the Centers for Disease Control and Prevention. In fact, a study conducted at the Duke University Medical Center and cited by Harvard Health Publications, showed that sedentary adults gained more visceral fat over the course of 6 months than their active counterparts. They gained 9-percent more visceral fat and more subcutaneous fat, to be specific.

Strength Training Plays a Role

As you already know, aging can cause your body to lose muscle mass, regardless of your sex. That doesn’t mean you can’t fight the process by performing strength training, however. Working out with weights can help you build up and maintain muscle mass, which results in a faster metabolism, says Harvard Health Publications. This helps you to keep excess weight off. Plus, you can perform toning exercises, like sit-ups and crunches, to firm your abdominal muscles and keep your stomach looking flatter.

Dietary Considerations

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Which nuts has high magnesium?

Almonds and cashews are rich in magnesium. One ounce of almonds contains 80 milligrams for 19% of the DV. Cashews are almost as good, with 74 milligrams for 18% of the DV. Plus, you'll get all the other great health benefits from eating nuts.

webmd.com - 7 Foods High in Magnesium and Why You Need It - WebMD

Magnesium is a mineral that plays various roles in the body like: Regulating blood pressure and glucose levels, Creating DNA. Yet, many people do not get enough magnesium in their diets. Determining whether you have a magnesium deficiency isn't easy as there is no simple way to measure magnesium in the body. The most common test for magnesium is a blood test, however, most of the body's magnesium is inside cells and bones. Over-the-counter magnesium supplements are available, but they can interact with some medications such as antibiotics. Additionally, taking too much magnesium can be harmful to your health. Therefore, it is suggested to get magnesium through your diet. Be sure to speak with your healthcare provider for ways to better incorporate this vital mineral in your diet. Why You Need Magnesium The Daily Value (DV) set by the Food and Drug Administration for magnesium is 420 milligrams for men and 320 mg a day for women. Some people with migraines take magnesium at higher doses to prevent headaches, but a doctor should oversee that treatment.

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