Ways to Flatten Your Belly After 50

Do interval cardio. Interval cardio, or high-intensity interval training (HIIT), can boost calorie burn without a lot of gym time. HIIT workouts involve short bursts of intensive exercise like leaping, cycling, or sprinting with brief rests.


The best part is that it takes only 20 minutes, making it easy to incorporate into even the busiest schedules.

Add fiber. Diets need fiber. It also helps you get a flat stomach by keeping you full. Soluble fiber reduces visceral fat.


Whole grains, legumes, and fruits with edible skins contain soluble fiber. Swap your grain for a whole grain and add fruit to your snacks—no extra effort is needed.


Eat protein snacks and meals. Protein, like fiber, keeps you full after eating and reduces appetite. Protein boosts metabolism since it requires more energy to process. Protein helps maintain muscle mass after weight loss.


Eat protein snacks and meals. Protein is easy to add to snacks and meals. Fish, meat, poultry, dairy, eggs, and beans. If you struggle to add protein to meals, make a whey protein smoothie.

Avoid sugary drinks. For a flat tummy after 50, switch your sip. Sweet tea, sodas, fruit juice, energy drinks, and alcoholic drinks with mixers contain unnecessary calories and sugars. These sips have few nutrition, if any.


Replace fruit juices with whole fruits for fiber and sodas with low-calorie flavored carbonated waters.

Rest well. Get enough sleep to lose weight and get a flat stomach. How so? Sleep deprivation can harm your health, according to Goodson.


Sleep deprivation may enhance appetite-boosting hormones and weight gain, according to research. Sleep wellness has been linked to weight and fat loss.

Hydrate. Drinking enough water is powerful. Dehydration can cause constipation and bloating. Water reduces bloating and water retention. Water may help you lose weight by making you feel fuller at meals and eating less calories.