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Although every day they control their diet more and even eat less, "75% of women gain weight from perimenopause," says Dr. Luis López Tallaj, a specialist in biochemistry of aging and specialist in Plastic, Aesthetic and Reconstructive Surgery. And it all goes to the same area: the gut. "The scale is stubborn in the face of the extra 5-10 kilos, which are concentrated in the belly, stomach and flanks, which do not seem to respond effectively to diet or exercise," he says.

It has its explanation: "From the age of 40, women experience a decrease in estrogen and progesterone, and its gradual deficit changes the design of the female silhouette. Hormonal decline involves a redistribution of fat, which is reduced in buttocks, hips and thighs, to accumulate in the belly, waist, stomach, chest and arms, "explains Dr. López Tallaj. This set of hormones not only increases fat cells, it also favors the loss of muscle mass and fluid retention, therefore, López Tallaj has patented in Spain what he calls 'Chip de la Juventud', a small implant derived from yam that is placed on the hip and releases vegetable testosterone exactly the same as that produced by the female body to control the annoying symptoms of menopause , among which is unwanted weight gain and focused on the belly and flanks.

However, showing a flat and perfectly toned belly, like the one that Gwyneth Paltrow just wore at the seventh edition of the Fashion Awards in Los Angeles, becomes a difficult task to achieve. Dressed in a total nude look of her signature, G. Label by Goop, the actress and businesswoman has boasted abs with a plank thanks to a crop top with a high neck and puffed sleeves of semi-transparent tulle, which she combined with a wide leg tailor pants.

GTRES

How do you get Gwyneth Paltrow's flat belly after she turns 40? Killing yourself to exercises? "The abdominals are like any other muscle in the body, so you don't have to overtrain them," says Sara Álvarez, co-founder and creator of the RETO48 method, a center that moves away from the typical gym and approaches fitness in an integral way, approaching health and focusing on nutrition and aesthetics. "Keep in mind that almost all exercises that are performed with other parts of the body activate the abdominals, even if it is secondary. For this reason, it is enough to dedicate 2 or 3 days of specific abdominal training, a week, doing a circuit of 45 seconds per exercise, resting 20 seconds, and repeating 3 to 5 rounds each, "he warns.

Diet influences, and a lot

To burn fat and mark the abdomen more easily, Sara Álvarez recommends achieving a caloric deficit. "You have to spend more calories than are contributed to the body through food and drink. The ideal would be to cut simple carbohydrates and prioritize proteins and complex carbohydrates (vegetables, oats, brown rice ...), lower bread intake, drink plenty of water, consume soluble fiber such as oatmeal or nuts and take more protein breakfasts, "he explains.

Gwyneth Paltrow is a strong advocate of intermittent fasting and Dr. Will Cole's method of intuitive fasting. This plan combines intuitive eating with intermittent fasting and ketotarian meals. "It's designed to optimize our well-being and prepare us to feel our best," explains the actress. "It won't punish you or restrict you," he adds. The guidelines of this plan are collected in the book 'Intuitive Fasting' (Goop Press).

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Good posture, too

As the expert recommends, "maintaining good posture when sitting, walking or simply standing makes us strengthen our core and tend to make strength with the belly to keep it strong, which favors achieving a flat stomach more easily," says Sara Álvarez.

Cardio, indispensable

"Aerobic exercise improves health in general and heart health in particular," adds Alvarez. "According to some recent research, it is postulated as the best method to help you lose belly fat. By doing cardio exercises, such as walking at a good pace, light jogging, running, or some kind of HIIT, you can reduce abdominal fat, especially that found near the internal organs, which is the most dangerous."

Gwyneth Paltrow follows the exercise method of trainer Tracy Anderson, the fitness guru who also trains Victoria Beckham and Olivia Palermo. Its program has three pillars: a high-temperature training to favor the release of toxins through sweating (the rooms are at 35 degrees and with 75% humidity); music, which accompanies each movement and provides energy, and a special floor to cushion the impacts of the exercises.

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4 exercises for a flat stomach

In any case, to get a flat stomach the most important thing is to have a good professional by your side to advise you and help you maintain consistency, both with diet and exercises. The four that Sara Álvarez points out as the most effective to mark plank, and that will allow you to have it in three months if in addition to doing them on a regular basis you take into account all the previous tips, are:

  • Iron." It is a very interesting exercise, because it avoids forcing the back with twists and rotations that do involve other abdominals and is also one of the most complete. It is necessary to start in prone position (face down), raising the body and supporting the weight on the forearms and the tips of the feet while performing a contraction in the abdominal area and in the buttocks, to avoid a curvature in the lumbar area. The ideal is to hold 1 minute in this position and increase the time if possible, "explains Sara Álvarez.
  • Sit Ups. An exercise that "consists of lifting the entire upper part of the body completely and without using supports," explains the expert. To perform them well, "the arms must serve as balance and balance, which helps in movement. The legs, on the other hand, can be semi-flexed or stretched, this last version is the one that adds more hardness to the exercise, "warns Sara Álvarez.
  • Criss Cross." It is necessary to place oneself in supine position (face up), putting the hands behind the neck, and with the knees and feet raised from the ground. The exercise consists of bringing the left knee to the right elbow with the right leg fully extended, and alternating at the speed that can be done depending on the level and physical condition. The key is not to have to pull the neck or bring the knee to the elbow, it should be the elbow that reaches the knee lifting the back from the ground, "says the expert.
  • Leg lift. Alvarez is very clear: "Leg lifts help shape the abdominal girdle." To do them in the right way and not damage the back or lumbar, you have to start from a position lying on your back, with your back straight and your arms stretched on the sides of the body. Initially you have to support only the heel and from there, without separating the knees, raise both legs as much as possible and lower them without touching the ground, doing several repetitions. In the case of noticing that you tend to open your knees, you can use a cushion to tighten, in addition to the abdomen, the knee area and the inner side of the thighs. "

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