Get a Flat Belly and Reduce the BLOAT in Midlife

G

IN MIDLIFE

One of THE most common questions I have received on a daily basis for the past 15+ years in regard to overall health revolves around excess body fat and bloat on the belly, abs, or midsection.

The only thing that has really changed over the past decade is that instead of wanting that ‘6-pack’ like many women in their 30s and even their 40s strive for, women in their late 40s, 50s, 60s and beyond just want better health, MORE ENERGY and a FLATTER stomach with less bloat and less jiggle so they can wear the clothes they want to wear, and feel great in their bodies, with enough energy to get through their days!

And I get it!!!

Which is why I put together this ENTIRE guide just for YOU!

If you read and put into action the things in this guide, it has the potential to transform your energy, health…and your LIFE forever!

What should I do to increase my energy and decrease bloat

So while I have your attention… over the next several pages, I am going to break down some SIMPLE steps to change things!

We are going to start with the midsection area, as THIS is where most people are unhappy and unhealthy. Changing things HERE fixes a LOT.

How do I get my “MidLife Midsection” under control?

You might not call it the ‘midlife midsection’, but you know what I’m talking about. Relates to some version of “How do I get a flat belly?” or “What is happening with my midlife belly?”

Now, before I share the method that has worked for myself and well over 250k+ women, I want you to know that I didn’t get ‘abs’ until I was in my late 30s, and that was AFTER I had my daughter

I had gained almost 60 lbs when pregnant and I thought it was hopeless to ever have a remotely ‘flat’ belly again. It took me a while to figure it out, but once I did, I’ve been able to maintain them year round for over 15+ years now (I’m in my 50s now).

Doing it yourself is one thing…but creating a formula that others can follow and get similar results over the years is another thing completely.

Through weight gain, having major injuries, big hormone changes and ALL the age related women’s things that go along with perimenopause and menopause, my flat belly has remained

The “abs” may not be as six pack and defined as they once were a decade ago, BUT I have been able to keep the “midlife belly” away…and I want to show YOU how to do the same

first, the bad news:

01 AS YOU AGE, YOUR METABOLISM DOES SLOW DOWN.

It is true. It happens to every human being. This does not mean you are defeated. It just means that you have to TWEAK things and do some things DIFFERENT to combat this!

02. YOU DO LOSE MUSCLE AS YOU AGE.

Why is this not a great thing? A few reasons. The more muscle you HAVE the more calories your body uses at rest. Also, the more muscle you have the more TONED you look. Things don’t tend to look saggy or like they are “falling” if we have more muscle.

03.

YOU WILL FEEL YOUR MUSCLE IMBALANCES AND INJURIES MORE.

Things that were once KIND OF annoying feel like a much bigger problem now Welcome to aging (but I’m going to show you how to thrive!)

04

YOU TEND TO STORE MORE FAT

You tend to store more fat in your midsection as hormones shift! For example, higher cortisol levels can lead to more belly fat…especially as you get closer to 50 and beyond.

NOW THE GOOD NEWS

YOU CAN HAVE THAT FLAT BELLY!

YOU CAN HAVE THAT FLAT BELLY and master your midlife midsection without beating yourself up at the gym or starving yourself!

One of the biggest issues holding you back is that there is SO much information overload out there. It is no wonder people get so confused! So that’s the reason I decided to put this guide together.

I wanted to put together the most common questions about getting that elusive flat stomach that everyone is dying to have and teach you how to get that flat belly, EVEN in midlife, even as you age!

FIRST…ASSESS WHAT THE “POOCH” IS COMING FROM.

01.

BODY FAT

It can be body fat that needs to be lost through activity and your nutrition. As you read my list of suggestions in the guide below, ALL of these will help you reduce excess body fat safely and potentially permanently!

02. BLOAT

It could be bloat from an allergen or hormone swings. Keep a log to see if your stomach is more distended due to certain foods like dairy or wheat. As you read the suggestions below, the HORMONE and NUTRITION tips will best apply to you

03.

ANTERIOR PELVIC TILT

It could be your posture, such as an anterior pelvic tilt which is common with females…especially ones that like or liked high heels during their life (GUILTY as charged…lol). That pelvic tilt accentuates and makes it LOOK like you have a little pooch in your belly. Just be aware that an extended anterior pelvic tilt can lead to lower back issues. As you read the tips below, pay special attention to the EXERCISE portions.

04.

EXTRA SKIN

It could be extra skin, but I list this last, as it is less likely and usually only the case after losing a lot of weight, or multiple pregnancies. If it IS excess/extra skin, ALL the below tips WILL help change the appearance, but it will not correct excess skin. I have excess skin, too! While you can’t change the excess skin without surgically removing it (I would only recommend this for the worst cases), you CAN drastically improve the appearance by losing body fat and toning the underlying muscle But skin is skin, and it is the ONLY thing that won’t change significantly. The appearance will, but not the skin itself. USUALLY

How much do HORMONES

play a role in my midlife midsection?

As you enter midlife, experience peri-menoaouse, and ultimately menopause, it is VERY common for women to experience weight gain It seems to deposit RIGHT around the midsection, too! (I know…I’m not happy about it either…lol)

ALL the “best efforts” that USED to work so well such as “working out harder”, “eating less”, “counting carbs”, or “doing what used to work” don’t seem to work like they used too….

This can make you feel frustrated and defeated. I’ve been there…and it is even harder when people look to you and you’re wondering why things that USED to work….stopped working!)

There ARE hormonal reasons for this:

Estrogen and progesterone levels decrease significantly during menopause and this DROP leads to redistribution of body fat, ESPECIALLY in the midsection area!

Another reason is….cortisol.

Cortisol is your fight or flight hormone and this tends to shift as you age This shift can be worse, ESPECIALLY if you are feeling the extra stresses of life that often accompany the midlife years (work, family, relationships, saving for college, retirement, etc.)

When cortisol rises, it creates a surge of energy in your body

While this is a MUST for survival situations (think running from a lion), it also increases your appetite making you HUNGRIER and causing intense cravings for sweet, fatty, and salty foods

An excess of cortisol also can lead your body to produce less testosterone. Which, even as a woman, can be a big deal.

SPEAKING OF TESTOSTERONE?

which leads to a slower metabolism, and lower energy levels.

So what can you do?

Hormones DO shift and you SHOULD have yours tested, but they are NOT the whole picture Keep reading to see some

Are kicking the BLOAT and getting the flat belly I desire REALLY made in the kitchen?

It depends. Here is the deal with abs and having a flat midsection…

Nutrition plays a HUGE role with almost everybody that has a flat belly. This is because if you EAT more than you are burning in a day, you will store fat on your body, with the most common areas being that layer over your midsection, the saddlebags on the thighs, and back fat.

If you are an athlete, train or workout a lot, etc. then the nutrition becomes slightly less critical because you are burning thousands of calories per day.. Because you are burning so many calories through exercise, you can still have a flat belly even though you are eating ‘more’ than others who aren’t working out. This is why you will see ultra fit people or athletes get away with eating whatever they want, yet they still have a solid mid section.

But most of us are NOT “athlete” level. So what we eat, TRULY matters to our bodies and our physique. So, here is what to eat…

What should I be EATING for ultimate energy and a tight midsection?

Simple stick to real, natural, UNPROCESSED FOODS

This means foods that once grew in nature in some form. Think vegetables, fruits, lean proteins (fish, chicken, etc.), and healthy fats like avocado and olive oil Focus on adding in SO MUCH of the good which makes “less room” for the “not so amazing”.

Fill up on the good things…and you have no room left for the things that don’t serve you or that ‘midlife midsection’ you are getting rid of.

Do I need to count calories?

This is such a tricky question. Yes calories matter, BUT counting them can be a slippery slope.

For the most part, you can get and maintain a great body using the way I teach people how to eat.

But as far as counting calories goes, here are the pro’s and con’s.

The first big issue is that most people UNDERestimate how much they are consuming, and OVERestimate how much they are burning.

It is not feasible for most people to know EXACTLY how many calories are in a food For example, take an apple How big is it? How ripe is it? You can get a ballpark, but won’t be exact unless you are weighing EVERY single piece of food you eat in a day, which can lead to the unhealthy neurotic obsession in the OTHER direction.

A better way is to focus on eating the right amounts of unprocessed natural foods and learning how it feels when you are properly.. The goal is never hungry, never full.

It’s really important you are eating to fuel your body for maximum energy, too!

You would be surprised at how few potato chips make up a 28g serving. He would joke about eating that many in the pantry deciding what he wanted to eat! lol

So on occasion, it can be beneficial to weigh something and see what a portion size is, especially if your results have stalled, or are coming very, very, very, slowly This could be the trick that finds those “extra” calories you’ve been consuming.

Remember, all it takes is an extra 100 calories per day to gain that slow pound of fat every month which is that 10-12 pounds over the course of a year.

What types of workouts do you need to do for energy and a tight midsection?

For a tight midsection, functionally focused workouts that target and define your core, are critical.

I also have to mention that I can’t remember the last time I did long slow cardio at the gym, either The cardio I do now is more for enjoyment (walking, biking, hiking) OR it is short bursts during my functionally focused workouts.

PLANKS

Start in standard plank position on your forearms and toes and HOLD You can begin from off the wall if you need to. You will want to progress as you get stronger. To start, hold this position for 60 seconds.

FLUTTER KICKS

Lay down, lift up and get on your forearms and do flutter kicks. Cross your legs over and under, alternating sides, staying as low to the ground as possible

PLANK UP DOWNS

Start out in plank position with your palms flat on the floor. Drop down on left forearm, then your right forearm, then come back up on your left palm, followed by your right palm Start with one side and repeat, starting with other arm.

BEAR CRAWL HOLDS

Start out on your tip toes and your palms. Raise your knees off the ground Make sure your knees are at a 90 degree angle, your shoulders over your hands, engage your core, and hold

DEAD BUGS

Begin by lying face-up.

While engaging your core and keeping your low back in contact with the mat, lift your arms up and extend them straight above your shoulders. Lift your legs until your knees are over your hips and your legs form a 90-degree angle With a controlled movement, lower one arm toward the floor while extending the opposite leg toward the floor Return to the starting position, and switch sides.

What is the BEST exercise for a tight midlife midsection… If you had to pick just ONE from the above?

I am a big fan of PLANKS and this is why: They are GREAT for your lower back (when done with correct form) and they are AMAZING for CORE development. Planks are challenging to do, and there are a lot of ways to progress the exercise and make it harder

Doing planks gives you a stronger CORE, which will improve your functional training in everything you do. They require a lot of energy and you DO burn calories, as it is a full body exercise and once again, they ARE CHALLENGING

So plank away! …just make sure you are using the correct form, which means not sagging your lower back.

Is cardio important?

Again, it depends.

You have to get rid of body fat for your toned midsection to show. If you choose to do that through cardio, it can be done, but it is not necessary to log hours every day on the bike or treadmill.

Training with functionally focused workouts is more efficient and changes the body much quicker than long, slow, drawn out cardio. So if you are looking to make a change quickly, you need to consistently do functional strength training which will add and tone muscle, while burning fat.

If you are a competitive runner, triathlete, etc., what I am saying about cardio really doesn’t apply to you. Who I am talking about are those people at the gym leaning on the elliptical, walking on the treadmill, or slowly pedaling away on the exercise bike, while reading or chatting on their cell phones for an hour or two a day. That is NOT the intensity I am talking about, and will not get you the results you are after.

That may bring the abs out from hiding for a little while, but inevitably most people don’t have 1-2 hours a day to spend on the treadmill….plus, there are WAY more efficient and beneficial ways to get there.

Can I get a tight midsection if I had babies years ago?

YES 100% YOU CAN!

It may be tougher, or it may take a bit longer, but YES, YOU CAN!

In case you didn’t know, I am a mother, so I know what it is like to deal with excess baby weight and what it’s like to overcome it and get abs

Remember, I didn’t get into “fitness modeling” on social media for fitness until I was almost 40, which was about 3 years AFTER I had my daughter.

That said, there is a simple formula for uncovering those abs…

FINALLY, STAY CONSISTENT. 1. 2. 3. 4.

DECIDE IT IS POSSIBLE…. THAT IS CRITICAL. IF YOU STAY FOCUSSED ON WHY IT IS NOT POSSIBLE IT WILL NEVER HAPPEN DECIDE IT IS POSSIBLE FIRST AND THEN START TAKING THE ACTIONS TO GET YOU THERE.

TRAIN YOUR CORE. THE BODYWEIGHT EXERCISES I SHARED ABOVE CAN BE DONE FROM ANYWHERE! STANDING IN LINE AT TARGET KEEP YOUR GLUTES AND CORE TIGHT. WORKING OUT DOESN’T HAVE TO TAKE PLACE IN JUST THE GYM, YOU CAN DO IT EVERYWHERE YOU GO

DIAL IN YOUR NUTRITION. FOCUS ON NATURAL, REAL, AND UNPROCESSED FOODS

If you have loose skin, what can you do?

Skin can be challenging, believe me, I know It isn’t easy to share, but this pic is of MY stomach.

I have abs, but downward dog is just NOT a flattering exercise after having a baby. The skin is not as elastic as we age and pregnancy does stretch/change the skin around the lower and mid stomach areas

CLICK THE

Even if the skin isn’t as tight as it used to be, you CAN still develop those muscles and you CAN lose overall body fat and that WILL drastically change the appearance of your stomach so you can still see that flat stomach and even your abs if that is your goal.

Do stretch-marks ever go away naturally? Or does there have to be a cosmetic procedure?

Most stretch-marks will fade over time. Unfortunately exercising and diet will not change the appearance of stretch marks. What you can do is make sure you drink plenty of water and keep the skin moisturized from the outside as well.

If you have a C-section can you get abs back?

Of course. Now there is not a whole lot you can do to reverse the c-section, BUT you can dramatically change the appearance by developing the muscles in that area and losing overall body fat

If you pay attention to your nutrition and train your body physically, the appearance will drastically change.

Doesn’t eating fat make you fat? Why do you suggest fat on your programs?

Listen up, eating fat does NOT make you fat

Diets suggesting fat-free eating are based on old research and it has been disproven.

Obesity rates have gone through the roof since the low-fat diet became popular. SUGAR, PROCESSED FOODS, and ARTIFICIAL FAKE FOODS are a primary cause of obesity and many other health problems.

Eating fat does NOT make you fat. Lack of activity and eating unhealthy processed foods do.

With that said, fat is the most caloric dense macronutrient. So just watch those portion sizes with the fats and you will be fine Plus eating the right amount of fats with a meal helps the body to feel full, and it sends signals to the brain that tell the body to ‘stop eating’.

Do I have to give up CARBS?

NO. Years ago the trend was to go “fat free” now it seems to be all about being “carb free”.

You NEED carbs Your brain needs them and our bodies need them! Muscles won’t grow or function without carbs and protein.

Just choose your carbs wisely. Vegetables and fruits are my top choices for carbs Next, unprocessed starchy carbs like sweet potatoes and yams.

The carbs to watch are the processed carbs. The ‘fat free’ snack crackers, the breads, the pastas The kind you can keep eating and NEVER feel full.

Those are the ones you want to be careful around.

Is there a su or pill that t fat?

UMMMM NO!

I call BS on the ad “magic pill” melts b

I know it isn’t po should too at thi life….but there a PILLS or QUICK fix

It takes consistenc actions of nutrition and activity to get there….and keep it there!

Look, in 2022, Ameri $729 BILLION dollars loss. Since the y Americans have spent on weight loss. Yet ove time period, the obes MORE than DOUBLED

So yes, the big comp selling quick fixes, a them BILLIONS every don’t want you to lose and keep it off….becaus they would lose money

On the other hand, I w you HOW to do this, so skill set that will serve you for the REST of your life!

What is the quickest way to lose weight, kick the bloat, and get a flat belly?

THE ONLY WAY TO LOSE BELLY FAT AND BLOAT AND KEEP IT OFF IS TO DO IT THE HEALTHY WAY AND YOU HAVE TO BE CONSISTENT!

I can tell you that switching from a processed food diet to a clean and natural one will help you feel better and start teaching you how to eat properly for a lifetime of health

The first week is a big one because you will lose excess water and bloat in ADDITION to body fat by switching to unprocessed foods and getting the ‘junk’ out of your system.

But by making that your LIFESTYLE, you will steadily lose body fat while maintaining high energy levels until you hit your goal weight even after that first week. Doing it properly with a healthy lifestyle means that you will experience realistic and long lasting RESULTS…and NEVER have to ‘diet’ again.

About Natalie Jill

Natalie Jill is a Midlife Expert who helps women redefine healthy aging. She previously built a Fitness and Fat Loss business that transformed over 250,000 women's bodies and health. Over 50 years old herself, she is changing conversations around age, potential and possibility!

In addition to her Midlife Fat Loss Business, She helps founders , executives and CEOS skyrocket their sales and find more money through upleveling their vision, dialing in their messaging, expanding their brand online, and fixing their sales process. She used the exact methods she teaches to grow her globally recognized fat loss and fitness brand with well over 3 million social media followers worldwide, two best selling books, a top ranked podcast and recognition from Forbes and Greatist several years running as one of the top health and wellness influencers in the world

To work directly with Natalie Jill visit www.MidlifeConversations.com or wwwNatalieJillcom or wwwFractionalSalesOfficercom

She is the creator and host of the top ranking Listen Up! Midlife Conversations with Natalie Jill

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