As people age, gaining weight, specifically age-related fat, becomes a concern in middle age. Among those entering middle age, many say, "My belly keeps sticking out because of age-related fat, and it's a big problem."

 

As people age, even those who have been thin their whole lives tend to gain weight. Age-related weight gain tends to add to the belly fat. Even if the amount of food intake and exercise time remain the same as before, body shape changes because the metabolic rate slows down.

 

You need to pay more attention to your diet, especially breakfast. If you're a middle-aged person worried about belly fat, what should you eat? Based on sources such as the American health and nutrition media 'Eat This, Not That,' we looked into foods that are helpful for managing belly fat when eaten for breakfast after your 50s.

Eggs = Have a hearty breakfast, but reduce carbohydrate intake and increase protein intake. Start your day with two boiled eggs. They provide long-lasting satiety, which can prevent overeating at lunch. They also help manage blood sugar levels compared to processed carbohydrates like bagels or pancakes.

 

Plain yogurt = plain yogurt with nothing added such as sugar or fruit typically contains 14 to 18 grams of protein per 170 grams. It is also rich in calcium and probiotics. Sugar should not be added to yogurt. Instead, topping it with blueberries or nuts can make it more delicious.

 

Peanut butter: When eating toast or oatmeal, it is good to accompany it with nut butters made from peanuts or other nuts. This provides healthy fats and plant-based protein that promote satiety. Peanut butter not only helps with weight loss but also aids in preventing brain damage and maintaining heart health.

 

Salmon = Healthy fats promote metabolism and help with weight loss. Omega-3 fatty acids are a prime example. Blue fish such as salmon, mackerel, anchovies, and saury are rich sources of omega-3. Additionally, walnuts, almonds, perilla oil, and sesame oil also contain a high amount of omega-3 fatty acids.

 

Cottage cheese = According to nutrition experts, the most important factor when losing belly fat is to consume enough protein. Protein suppresses the secretion of appetite-stimulating hormones and alleviates hunger. Above all, to prevent muscle loss, it is recommended to consume 1 gram of protein per kilogram of body weight daily. Cottage cheese, which has a smooth texture and is suitable for breakfast, is a representative high-protein food. It contains 11 grams of protein per 100 grams.

 

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I wondered what night fat was.

It was middle-aged belly fat.

It feels like eating almost doubles your weight.

Things that are good to eat regularly

I like everything, but you also have to be diligent in taking care of it.