How to Get Flat Belly at Any Age

How to Get Flat Belly at Any Age

 burn calories moms fitness heaven

Flat belly… We all want it and it doesn’t matter how old we are. Nobody wants to look like apple and being asked when is your due day even though you are not pregnant.

Believe or not but it did happen to me once. So embarrassing.

So here we are. You want it, you will get it. Follow this guideline and you will be successful.


In your 20s


Yes, your body is almost perfect. You are on high metabolism, full of energy and have a lot of free time. I miss this age for one thing only- you can eat carbs, sweets, have some alcohol and still get away with it. There is nothing on you. Yes, you still have to be smart about it. Eating too much bad food will give even you, a 20 years old layer of fat around your belly.


What you should avoid;


  • too much alcohol
  • sweets
  • processed food: take outs, Chinese, ready meals, frozen ready meals
  • pasta
  • carbs – white bread, white rice, white flour products


Yes, all of above is one night out with snacks. Sounds familiar?


Fitness solution;


  • dance class
  • yoga
  • pilates
  • swimming


In your 30s


Yes, that will be me in this group and probably majority of moms with young kids. I am afraid, ladies we are in a little tougher situation. Our metabolism is slowing down.


What to eat;


  • 50% of your meal should be vegetables
  • Vegetable based meals
  • Smaller serving portions – think your palm size of chicken, fish and egg
  • Fruits
  • More protein products
  • Drink a lot of water





  • carbs
  • refined sugar
  • start taking fish oil supplements – they are amazing and will help you burn fat from mid section




Lack of time to exercise, time for sport, time for social life is our norm and yet we are keeping out eating habits as we were in our 20s. Those eating habits will affect us and that is why we are putting on weight.


  • cardio – fitness classes, running, swimming
  • strength training – will help you build muscles and they will speed up weight loss
  • stretching – yoga and pilates classes will provide you with good flexibility plus amazing core workout
  • exercise 2-3 times a week
  • try to combine cardio with strength training for saving some time



You should;


  • relax more
  • get massage
  • start having “me time”


In your 40s



Good news is that your kids are independent now and you can relax a little. Bad news is your muscle mass will start to decrease which means your metabolism will slow down and you will lose weight slower.


Say no to;


– Complex carbohydrates – oats, oatmeal’s,

–  Acid food – coffee, eggs, seafood, white bread, beef, chocolate, beer, pork, wine, white sugar

– Refined sugar – soda, candy, cakes, cookies, pies, pastries

– Red meat only twice a week

– Cut on caffeine



You should eat;


  • lots of protein – they will help you to build muscle mass and to boost your metabolism







  • take oil-fish supplements




  • strength training – to build muscle mass. Do strength training 3 times a week. Do your exercises in 3 sets between 8-12 repetitions
  • stretching classes – yoga, pilates
  • core exercises – 3 times a week. The best will be ;


mountain climber



side plank



  • exercise at least 3 times a week plus a lot of walking
  • High-intensityinterval training – 20 minutes 4-5 times a week


In your 50+


With age, your body decreases hormone production, metabolic rate and muscle mass. You have to be careful about your diet and activities.





  • smaller meals
  • eat 6 meals a day 2-3 hours apart
  • plenty of vegetables
  • lean proteins- they will provide you with fullness and prevent overeating

fish (salmon)

chicken and turkey


dairy products



  • read meat once a week
  • calcium rich products –





soy products




  • avocados, fish oil and almonds as a healthy fat source
  • take more fiber

– reduce sodium intake – all salty products



  • resistance exercises- resistance tube and bands even 5 times a week
  • stretching
  • swimming
  • yoga classes
  • walking
  • joint-friendly cardio classes even 5 times a week


As you can see, there is hope for flat abs for everyone. Just follow above eating tips and exercise samples and you will get your abs flat.







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