But if you decide to use these make sure you have a trained dietitian or nutritionist supervising your diet. Alternatively, there are lots of protein products on the market, such as supplements and powders. These are known as lean sources as some sources of protein can be high in saturated fat. Go for foods that are rich in protein and low in fat. Good sources include:Īnd remember that a portion of protein is about as big as the palm of your hand. Make sure you include protein with each meal. By including a lean source of protein in your meals you may find that you’re not as hungry, and so eat less. Protein can be a helpful way to lose weight because it makes you feel fuller than carbs and fat do. Be aware that low-fat options might have high amounts of added sugar in them. Avoid adding salt or sugar to your meals. Drink six to eight glasses of water each dayįinally, cut out sports drinks, sugar sweetened drinks and other foods that have a lot of added sugar in them.Eat small amounts of unsaturated fats such as olive oil.Reduced fat dairy or soya drinks fortified in calcium.Choose high fibre starchy foods such as oats, brown rice and wholegrain breads.At least five portions of fruits and vegetables per day.If you want to reduce your belly fat, you will need to burn more energy (calories) and eat the right kinds of food. They can help you to develop a personal plan for a healthier lifestyle. You might also want to see if you can be referred to a dietitian. If your tummy weight is in the higher risk category, then see a doctor for some advice. you’re a woman, with a waist measuring higher than 88cm (34 inches).you’re a man with a waist measurement of 102 cm (40 inches).you are a woman with a waist measuring 80 cm (31.5 inches) or more.Īnd, your risk of serious health problems will greatly increase if:.
you are a man with a waist measurement of 94 cm (37 inches) or more,.Regardless of your height or BMI, you should aim lose weight if: This includes your lifestyle habits, choices, and behaviours, (especially around diet) and how active you are. In fact, people aged 65 and over are generally healthier than their ancestors and tend to live longer.Īlthough you can’t escape the ageing process, when it comes to managing your weight there are other factors you can control. This makes it harder for you keep to a healthy weight, but it’s not impossible. Changes to your hormones during this time mean that you’ll start to lose muscle and gain fat. How belly fat developsĪs you get older, you’ll need less calories to keep your body working well. Eating fruit, vegetables and healthy fats such as those found in the Mediterranean diet can help you stay healthy and prevent the build-up of visceral fat. Whether you’re overweight or not, carrying more belly fat is linked to a number of serious health problems such as:Įven if you have a healthy weight for height, anyone can have this type of deep of visceral fat around their inner organs.
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