Trying to lose weight and get fit after 40 is no easy task and trying to lose belly fat is even more difficult. Well at least for me. I could use all the help out there to help me lose my belly fat. I’ve. been working out and eating clean but there is just that little layer of stubborn belly fat that just won’t seem to leave no matter what. I know that abs are made in the kitchen so I decided to take close look at my diet especially the macronutrients (fats, proteins,
carbs) to see if there were some changes that I needed to make to reach my goal of getting six pack abs.
I went back and reviewed by online food journal at www.MyFitnessPal.com to look more closely at the macronutrients more specifically that ratio of the macronutrients. I saw that I wasn’t getting enough healthy fats in my diet. I should be consuming at least 25% healthy fats and I wasn’t. Did you know that there are some healthy fats that you should be eating daily that can help you to lose belly fat?
When you’re trying to lose weight after 40 belly fat is one of the most difficult things to lose and diet plays a huge role in helping to lose stubborn belly fat. The more I continue on my journey to get fit and lose weight after 40 the more I’ve learned in the process. I now know the importance of incorporating healthy fats into my diet in order to reach my fat loss goals especially BELLY FAT.
Adding healthy fats to your diet has a lot of benefits that can help you lose weight and that are also good for you. The “good” fats you should be eating should come from monounsaturated and polyunsaturated fats. Avoid adding fats to your food and do not eat anything that contains hydrogenated in the list of ingredients which are harmful trans fats.
What healthy fats should be eating?
Nuts – Nuts are perfect for your diet because they contain healthy fats and proteins, another macronutrient, your body needs. Nuts contain Omega 3s which help to lower cholesterol and prevent disease. Nuts contain an amino acid called L-arginine, which has many benefits, helps to boost the immune system and helps to control cardiovascular disease. The fiber from nuts aids in lowering lower glucose levels and cholesterol. Nuts to include in your diet are almonds, walnuts and Brazil nuts. Nut butters are also great to add to your diet like natural peanut butter or almond butter.
Avocados – Avocados is a very nutritional fruit. They help to fight free radicals, help the body to detoxify heavy metals, promote a healthy immune system and slow the aging process. There are a lot of great benefits to eating avocados. You can add them to your sandwiches and salads. Instead of spreading mayo on your bread try spreading some avocado.
Seeds – Seeds are high in Omega 3 fatty acid like nuts. They are high in fiber, protein and minerals like magnesium, zinc and selenium. You should add chia seed, flax seed, sunflower seed or pumpkin seeds to you diet. Chia seed is considered a super food and has many great health benefits. Flax seed is very high in Omega 3’s. You can add these seeds to your hot cereals, shakes, yogurts or salads.
Olive Oil – Olive oil is a healthy fat that you can use for cooking, baking and making salad dressings. Olive oil is great for managing diabetes, helping
to reduce blood pressure and preventing cancer.
Coconut Oil – There was a time when coconut oil was supposedly not good for you because it contains saturated fat which we were told not to eat. However, the saturated fat that is in coconut oil is unlike the saturated fat found in animal products. The fatty acids in coconut oil help to boost your metabolism, aids in weight loss and to manage Type 2 diabetes. For weight loss, coconut oil can be added to your oatmeal, smoothies, and yogurt or added to hot water or tea and consumed prior to your meal. It’s best to consume organic virgin coconut oil. Did you know that coconut oil was good for you hair?
How much healthy fat should you consume daily?
If you’re trying to lose weight especially belly fat after 40 (or any age) then you will definitely need to add these healthy fats to your diet. Each of the healthy fats has a positive effect on your body and your fat loss goals. You have to consume the right amount of healthy fats daily in order to benefit from them. Your daily consumption should be from 25-30% of the calories you consume daily.
I know it’s difficult to know how many calories you consume daily as well as the amount of fat that you should eat. That is why it’s very important to track your daily food intake. If you’re serious about losing weight and keeping it off then journaling what you eat daily and tracking your calories and macronutrients will help you achieve true fat loss while you maintain your lean muscle. I highly recommend www.MyFitnessPal.com or similar site. You can tailor it to fit your needs and specific weight loss goals. There is a database of foods including fast foods that are on the My Fitness Pal website. If you have a smartphone there is a free app you can download that will sync with your My Fitness Pal account. You can also use your smartphone to scan the barcode of the foods that you eat to get an accurate account of the calories and macronutrients for that particular food. On your next trip to the grocery store don’t forget to add these healthy fats to your list.