The 7 Fastest Ways to a Flat Belly After 50

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 can be completed in as little as 20 minutes, which makes it easier to fit into even the busiest of schedules," 

1. Incorporate interval cardio into your workout.

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 needed.

2. Increase your fiber intake.

Protein, like fiber, keeps you full after eating and reduces appetite.Protein boosts metabolism since it requires more energy to process. Protein maintains muscle mass during weight loss.

3. Add protein to your snacks and meals.

Goodson advises "swapping your sip" to acquire a flat belly after 50. Sweet tea, sodas, fruit juice, energy drinks, and alcoholic drinks with mixers contain unnecessary calories and sugars. These sips have few nutrition, if any.

4. Ditch high-calorie, sugar-packed beverages.

Losing weight and abdominal fat requires a calorie deficit. Consuming less calories than burned. "Sometimes, people may underestimate how many calories they consume in a day, especially with snacks and beverages," Goodson says. "It can be beneficial to track your intake for a short period of time, such as one to two weeks, to monitor your calorie intake, increase awareness

5. Establish a calorie deficit.

Get enough sleep to lose weight and get a flat stomach. How so? "Chronic sleep deprivation can harm your health," says Goodson. Sleep deprivation may enhance appetite-boosting hormones and weight gain, according to research. Sleep wellness has been linked to weight and fat loss.

6. Get sufficient sleep.

Drinking enough water is powerful. "Being dehydrated can contribute to constipation, which may lead to bloating and make the stomach appear larger than it is," Goodson says. Water reduces bloating and water retention. Water may help you lose weight by making you feel fuller at meals and eating less calories.

7. Stay hydrated.