After reaching the age of 40, one’s body shape often starts to change: a slight bulge appears around the waist, even if the diet remains the same. Is this an unavoidable fate? Not necessarily. Here’s what you need to know.
No matter how conscious we are of our diet and how minimally we exercise, there comes a point when the waistband starts to feel snug. Typically, this happens around 40. This shift is not trivial. It signals several significant physiological changes.
According to INSERM, over 60% of people in France aged 40 and above gain weight, particularly around the abdomen. This abdominal fat is not merely cosmetic; it can also indicate health risks.
Why Does The Belly Widen After 40?
It’s Hormonal, Doctor!
For women, menopause marks a pivotal transition: estrogen levels drop, causing fat that was previously distributed around the hips and thighs to shift to the abdomen. Men also experience hormonal changes, as testosterone levels gradually decline, leading to increased fat accumulation, especially in the abdominal area.
An examination published in the Journal of Clinical Endocrinology reveals that women typically see a 20% rise in abdominal fat between the ages of 40 and 60.
However, men are equally affected, albeit for different reasons.
Hormonal But Not Only
- The metabolism slows down (and it’s not your fault): after 40, our basal metabolism naturally decreases. We burn fewer calories while at rest, even if our habits remain unchanged. Thus, excess calories tend to accumulate more easily, particularly around the waist.
- Stress and cortisol: By the time we reach our forties, we often bear more professional and familial responsibilities. This chronic stress leads to increased cortisol production, an hormone that promotes visceral fat storage (around vital organs).
- Lack of Sleep: Poor sleep disturbs the hormones that regulate hunger and fullness. As a result, we tend to eat more, move less, and gains accrue in those unwanted areas: our bellies.
How To Achieve A Flat Stomach After 40?
Focus On Smart Physical Activity
There’s no need to do a thousand crunches daily. A basic overall strength training routine combined with some cardio is sufficient. The goal is to maintain or regain muscle mass to boost your basal metabolism.
- Brisk walking, cycling, swimming: great for cardiovascular health and fat burning.
- Pilates, planks, dynamic yoga: excellent for deeply strengthening the core muscles.
Reassess Your Diet Without Frustration
This is about implementing a gradual and sustainable transformation in your eating habits, not imposing a drastic diet. Indeed, after 40, our bodies no longer process excesses as efficiently as before. Any sugary or fatty surplus has a greater likelihood of being stored, particularly in the abdomen.
- Increase fiber intake: vegetables, legumes, whole grains.
- Opt for lean proteins: they promote satiety and support muscle maintenance.
- Limit refined sugars and ultra-processed foods.
- Avoid misleading options: industrial fruit juices, “light” snacks, etc.
Improve Your Sleep Quality
Sleep is not a luxury: it’s a crucial component of your health… and your waistline. When you sleep poorly or insufficiently, you disrupt the hormones crucial for weight management: ghrelin, which prompts appetite, and leptin, which signals fullness. The end result? You tend to eat more, often without realizing it.
A good night’s sleep ranges between 7 and 9 hours. It involves establishing a regular sleep pattern, minimizing screen exposure before bed (as blue light inhibits melatonin production), and having a light, low-fat, easily digestible dinner. Additionally, this can help you avoid next-morning bloating.
Stay Active, Even While Seated!
No time for sports today? That’s not an excuse. Even while sitting, you can engage your abdominal muscles. Contracting your abdomen intentionally for a few seconds multiple times throughout the day can be effective.
This discreet exercise can be done at your desk, in your car, on public transport, or in front of the TV. It activates the transverse abdominal muscle, a deep muscle essential for posture and core strength.
We understand some individuals may be biologically predisposed to store fat in their abdomen. However, this doesn’t diminish the influence of diet, movement, sleep, and stress. In other words, while genetics lay the groundwork, your habits dictate the outcome.
IMPORTANT TO KNOW
According to Santé publique France, excess visceral fat significantly increases the risk of type 2 diabetes, cardiovascular diseases, and even certain cancers. It is therefore a risk marker that should be closely monitored, especially for individuals with a waist circumference exceeding 88 cm for women and 102 cm for men.
