Get A Flatter Belly At Any Age

If a genie gave you the chance to change one thing about your body, what would you wish for? If you'd ask for a flatter belly, you've got plenty of company—72% of women ages 45 to 64 named the abs the body part they felt most insecure about, according to a recent survey by the research firm Mintel. It's no wonder. The more birthday candles you blow out, the more difficult it is to keep belly fat at bay.

In your youth, estrogen surges encourage your body to store protective fat in the hips and buttocks to prepare for pregnancy. As estrogen levels begin dropping in your 40s and 50s, lower-body fat pulls up stakes and resettles right where you don't want it: on your stomach.

"The body stores fat in the belly because it can access and use that fat quickly for energy, which was critical hundreds of years ago, when the body was fine-tuned for periods of starvation," says Marie Savard, MD, a women's health physician in Philadelphia and the author of The Body Shape Solution to Weight Loss and Wellness.

Another belly inflator: "Starting around age 30, sedentary women lose 5 to 7 pounds of muscle every decade," says Wayne Westcott, PhD, a Prevention advisory board member and director of fitness research at Quincy College in Massachusetts. "This lowers your metabolic rate by 2 to 4% every 10 years, causing you to slowly pack on weight even if you're not eating more calories."

More from Prevention: 3 Ways to Get Rid of Visceral Fat

A bigger belly not only affects your wardrobe, it also sets you up for health problems. Underneath the subcutaneous fat (the muffin top you can grab with your hand) lies more harmful visceral fat, which builds up around your organs and pushes against your abdominal wall.

"Visceral fat produces chemicals that create harmful inflammation in the body, increasing your risk of heart disease, diabetes, and even cancer," says Scott Isaacs, MD, a clinical instructor of medicine at Emory University School of Medicine in Atlanta and the author of Hormonal Balance. The good news: Whittling your waist a mere 2 inches is enough to take you out of the danger zone.

Follow our plan for a strong, slim, and healthy middle in your 40s, 50s, and 60s. Each decade builds on the one before, so you'll have an arsenal of strategies by the time you reach your 60s. Starting the plan midway? Review the other decades and build to where you need to be. You could see results in as few as 2 weeks!

YOUR 40s

Your Abs Now 

There's a good chance you're starting to notice a little extra belly flab. That's because as you begin perimenopause, estrogen levels start to drop—and your metabolism dips too if you don't exercise regularly. Stress may also contribute, as tension triggers the release of the hormone cortisol, which causes your body to store more visceral fat.

Big Belly Health Risks: Low Bone Density 

A bigger-than-ideal belly puts you at greater risk of osteoporosis, according to a study in the journalBone. "High visceral fat is associated with decreased levels of growth hormone and insulin-like growth factor 1, which are both important for bone health," says Miriam A. Bredella, MD, lead study author and associate professor of radiology at Harvard Medical School.

Best Belly-Flattening Strategies

• Make Protein a Priority Protein helps prevent muscle loss, so to stem the depletion and keep your metabolism humming, shoot for 0.45 g of protein per pound of body weight daily, says Christine Gerbstadt, MD, RD, the author of Doctor's Detox Diet. If you weigh 140 pounds, that's about 63 g.
• Kick Up Your Cardio High-intensity interval training (HIIT) is best at blasting belly fat. Research has shown that women who did 20 minutes of HIIT 3 times a week burned more fat than women who exercised at a moderate pace for 40 minutes 3 times a week. To reap the benefits, progress to 25 minutes of HIIT 3 to 6 days a week. Alternate between 2 or 3 minutes at a challenging pace and 1 minute at a moderate pace.
• Shrink Your Waist With Weights To slow muscle loss, tone your major muscle groups 2 or 3 times a week. Start by performing 1 to 3 sets of 8 to 12 repetitions of each exercise, using 8-to 15-pound dumbbells.
• Limit Libations Nobody's saying you have to be a teetotaler, but too much alcohol stimulates cortisol production, Dr. Isaacs says. Limit servings and try to avoid beer because of its belly-fat-building carbohydrates.

More from Prevention: The Essential Over-40 Workout

Your Best Belly Moves

These powerful planks strengthen the core and fight muscle loss, which begins to cause belly rounding in this decade. You'll also tighten muscles that may have been stretched during pregnancy. Do 3 sets of each move 2 or 3 times a week.

Mountain Climber 

Start in push-up position, wrists under shoulders. Contracting abdominals, bring right knee toward chest. Repeat on opposite side to complete 1 rep. Do 10 reps.

Forearm Side Plank 

Lie on left side, elbow in line with shoulder and feet stacked. Contracting abdominals, lift hips so body forms one long line. Lift right leg and hold for 10 seconds. Do 3 reps on each side.

Plank Reach 

Start in plank position. Raise right arm in front of you. Lower; repeat with left arm. Lower; lift right leg off floor. Lower; repeat with left leg. Do 3 reps.

YOUR 50s

Your Abs Now

The big drop in estrogen during menopause makes your midsection become rounder. In fact, within the first few years after menopause, women gain about 10 pounds, most of which goes straight to the waistline. Plus, "the decrease in sex hormones results in more easily disturbed sleep for many women," says Lisa Shives, MD, medical director of Northshore Sleep Medicine in Evanston, IL. Besides making you more tired, lack of sleep causes hormone imbalances that can increase your appetite.

Big-Belly Healthy Risks: Insulin Resistance

As you move into your 50s, you're at greater risk of developing insulin resistance, a condition that causes the body to produce more insulin than it should, Dr. Isaacs says. The excess causes you to store more fat and increases your appetite. The double whammy: Too much belly fat further ups your risk of insulin resistance, which can lead to diabetes.

Best Belly-Flattening Strategies

• Wipe Out Wheat "One slice of whole wheat bread increases blood sugar more than 1 tablespoon of sugar does," says William Davis, MD, a preventive cardiologist in Milwaukee and the author ofWheat Belly. That blast of sugar prompts your body to release insulin, setting the stage for increased storage of visceral fat. When you remove wheat from your diet, your appetite drops dramatically and you begin losing belly fat, Dr. Davis says. 
• Pump Up Protein To offset age-related muscle loss, increase protein in your diet as you age, Dr. Gerbstadt says. In your 50s, shoot for 0.5 g for every pound of body weight. A 140-pound woman should consume 70 g daily.
• Be Smart About Sleep With your hormones working against you now, it's more imperative than ever to develop proper sleep hygiene, which includes keeping your bedroom cool and dark, as well as banishing anyone—snoring husbands, pets—who might disturb you.
• Fine-tune Your Fitness Have a few more aches? Swap 2 of the HIIT walks you did in your 40s with moderate-paced walks, logging at least 5 sweat sessions weekly. To guard against metabolism-slowing muscle loss, continue to do 2 strength workouts each week.

Your Best-Belly Moves

These moves tighten abs, prevent further belly rounding caused by reduced muscle mass, and challenge balance, which decreases as you age. Do 3 sets of each move 2 or 3 times a week.

Bicycle Crunch 

Lie on back, knees over hips. Lift shoulder blades off floor. Drive right elbow toward left knee while extending right leg. Switch sides to complete 1 rep. Do 12 to 16 reps.

Reverse Crunch 

Lie on back, legs extended upward directly over hips. Contracting abdominals, lift hips a few inches off floor. Slowly lower hips, then legs, toward floor. Do 8 to 12 reps.

Elevated Tree Pose 

Step left foot on top of yoga block. Contract abdominals and place right foot on left inner calf. Extend arms overhead. Hold for 10 breaths. Switch sides and repeat. (Love tree pose? Check out how else you canbeat you

YOUR 60s

Your Abs Now

Although your estrogen levels may be the same as they were in your 50s, you're still losing muscle due to aging. That further slows your metabolism, which is why belly fat continues to be an issue.Osteoporosis could also be making your tummy appear rounder. "As you lose bone mass, you become shorter," Dr. Savard says. Because there's no place for your organs to go, your abdomen protrudes.

More from Prevention: 10 Diet Mistakes That Slow Metabolism

Big-Belly Health Risks: Increased Inflammation and Knee Pain

While the extra candles on your birthday cake are cause for celebration, in this decade, belly fat may trigger greater amounts of inflammation in your body, further increasing your risks of heart disease and diabetes. And too much weight around your belly puts extra stress on your joints, often leading to knee pain that can limit activity.

Best Belly-Flattening Strategies

• Keep Your Sneakers Handy Just as you did in your 50s, continue to walk at least 5 days a week, aiming for 2 or 3 HIIT power walks and 2 longer, moderate strolls. If you're having trouble increasing your pace, hit the hills to get your heart pumping.
• Stay Strong In your 60s, strength training becomes even more crucial for keeping your metabolism humming, as well as for maintaining bone density. Just don't switch to wimpy weights. "You might need to reduce the weight slightly, but it shouldn't be significant," says Irene Lewis-McCormick, IDEA fitness expert and a personal trainer in Des Moines, IA.
• Be a Hottie A regular yoga practice will strengthen your core, but if you can tolerate it, try hot yoga, which is done in a heated studio. As you age, "collagen breakdown makes belly skin look saggy, even if you have good muscle tone," Lewis-McCormick says. "Hot yoga releases toxins, which helps maintain skin elasticity."
• Add a Protein Power Snack Make one more adjustment to your protein needs, increasing to 0.55 g per pound of body weight. A 140-pound woman should consume around 77 g daily.

Your Best-Belly Moves

These moves challenge balance and home in on the foundation of a solid core, the transverse abdominis, a muscle women often lose awareness of as they age. Do these moves 2 or 3 times a week.

Hundred 

Lie on back with knees over hips, arms by sides. Lift shoulders off floor. Take 5 breaths in through nose; 5 out through mouth, pumping arms. Do 10 reps.

Quadruped Balance 

Start on all fours. Extend left arm in front of you to ear height and right leg behind you to hip height. Hold for 5 to 8 seconds. Switch sides to complete 1 rep. Do 8 reps.

Seated Spinal Twist 

Sit in chair and extend arms out at sides. Exhale and twist torso halfway to left. Inhale, then exhale again, twisting as far as you can. Repeat to right to complete 1 rep. Do 20 reps.

How Much Belly Fat Is Too Much?

You don't need to see a doctor to know if you have too much abdominal fat. Just pull out a tape measure and wrap it around your waist. If the result is under 35 inches (under 40 inches for a man), give yourself a clean bill of belly health.

The 10-Pound Advantage

Don't interpret this as permission to park yourself on the couch or visit the drive-through daily, but being a little overweight may not be such a bad thing, especially when you're older. After evaluating data from more than 9,000 adults ages 70 to 75, researchers found that overweight individuals (those who had a BMI of 25 to 29.9) had the lowest mortality rate—13% lower, in fact, than normal-weight individuals. "Being overweight when you're older may provide a nutritional reserve or buffer when you get sick," says study coauthor Leon Flicker, PhD, of the Western Australian Centre for Health and Ageing.

Slim Your Belly, Brighten Your Mood

Parting with a little belly blubber is not only good for your health and confidence but can also give you a mental boost. "Clients often tell me that they feel happier after losing weight," says Vonda Wright, MD, an orthopedic surgeon in Pittsburgh. Two possible reasons: Exercise stimulates feel-good hormones that can last up to 12 hours, and the healthier you are, the less sick you are, which allows you to be more productive.

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75 year old female bodybuilder

If you are feeling too lazy and thinking of skipping your workout session, then take a look at this amazing woman for motivation.

Ernestine Shepherd, of Maryland, started weight training at 71 and has not stopped since. Now she is 75. She is the Guinness Book of World Record holder for the oldest bodybuilder and attributes consistent physical activity, including a daily 10-mile early morning run, and a healthy diet to her success.

When she was 56, she and her sister attended a picnic where they wore bathing suits, but after seeing how badly she looked in her outfit she decided to begin exercising.

You can see the results!

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Are You Counting Calories Wrong?

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Most diet plans make eating right seem like a numbers game: Consume X calories and add Y exercise, and you will reach Z ideal weight. But as obesity levels and weight-loss industry profits continue to skyrocket, it's clear something's not working. Could all that counting, calculating, and measuring be the wrong way to go about it? Top medical, nutrition, and fitness experts share their views on what really adds up to healthy eating.

Do the Math
One reason tracking your calorie consumption is so often recommended is to increase your awareness of how much you're really eating. "Knowing the number of calories you're consuming can help you figure out how much you should eat to reach your weight-loss or maintenance goals," says Elisa Zied, R.D.N., author of Younger Next Week.

And once you get over the shock that you're downing hundreds more calories than you thought and that your go-to frozen dinner is actually two servings, you can adjust your intake so it's more appropriate.

Put Away the Calculator
Yet most pros generally advise against relying on calorie counting as a long-term weight-loss and maintenance tool. [Tweet this fact!] What seems to be an easy equation—burn more calories than you eat to lose weight, or eat as many as you burn to maintain—is not so simple.

First, it's nearly impossible to determine your exact calorie allotment for each day. To gauge merely an estimate, you'd need to determine your resting metabolic rate with an expensive test at a medical office that requires breathing into a tube for 15 minutes—not anyone's idea of fun. Then factor in that your caloric needs vary daily based on how active you are. "Different bodies metabolize foods at different rates depending on factors such as muscle mass, exercise habits, and dieting style," explains Jen Sinkler, certified personal trainer and founder of fitness and nutrition website Thrive. So don't think that an app or website can tell you exactly what you should be eating based on a few personal statistics you enter.

Another missing piece of the puzzle: Simply counting calories does not take into account how foods impact our bodies' hormones, which determine if we burn fat or store it, says Dana James, a triple-board-certified nutritionist and founder of Food Coach NYC, a nutritional therapy practice. To synthesize the body's fat-burning hormones, you need a combination of protein, fat, vitamins, and minerals at every meal, James explains, and the more carbs you eat, the more insulin you release, and this hormone inhibits the fat-burning process.

Tallying your calories also emphasizes the quantity of calories, rather than the quality of your foods. "Your effort is much better spent focusing on the nutritional value of foods rather than on an endless race between your mouth and the treadmill," says Darya Rose, Ph.D., author ofFoodist: Using Real Food and Real Science to Lose Weight without Dieting. If you eat 1,000 calories of refined carbs but stay below your calorie limit for the day, you're not doing your body any favors.


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Body Fat Explained

What is normal body fat?

Body fat - technically known as ‘adipose tissue’ - is made up fat cells or ‘adipocytes’.  Their chief role is to store energy in the form of fat, which we get from our diet. Body fat has many other life sustaining actions (see below). Like other tissues and organs, body fat is supplied with a network of blood vessels and nerves to enable it to work properly.

Where is normal body fat stored and distributed?

The key body fat storage depots are distributed directly under the skin (subcutaneous fat), deeper in the body around the stomach, kidneys and liver (visceral or abdominal fat), and in the breast. The size of these fat depots differs with age and between the sexes: typically women store more fat than men and have more subcutaneous rather than abdominal fat. In other words women are more likely to be pear-shaped than apple shaped.

Why do we need body fat distribution?

Body fat isn’t just a useless lump of stored fat. It cushions and protects vital organs such as the liver, kidneys and heart, and helps our body to stay at the right temperature. It produces hormones and many other chemical messengers that are important for fertility (we need a certain amount of fat on our hips and thighs to stay in tip-top reproductive shape), bone strength, immunity, regulation of sugar and fats in the blood, and appetite control. 

Is excess abdominal fat worse for our health?

Having too much body fat, particularly if it is distributed in the abdominal area, can upset how well the hormones and chemical messengers it naturally produces work. This means being apple-shaped puts us more at risk of health problems such as heart disease, high blood pressure, fatty liver, infertility, type 2 diabetes and certain types of cancer.

Do fat cells keep multiplying?

This has been debated for some time. A new study suggests that by the time we have reached adulthood, we have a set number of fat cells that no longer multiply but get bigger if we gain weight and smaller if we lose weight. 

Why do women change shape as they get older?

We can pretty much thank our hormones for that one.  After the hormonal changes of the menopause (oestrogen levels fall), fat distribution changes and women tend to store more fat in their abdomen and become more apple-shaped. Women may not necessarily gain weight on the scales but find some body fat ‘migrates’ up from hips to waist. This also means we are more susceptible to apple-shaped health risks - not good news.

To assess how healthy your waist measurement is:

Use a tape measure (it might be easier if you get someone to help you) and measure your waist ever so slightly above belly-button level. Men should make sure they don’t measure where their belt goes, which is typically below waistlines and bellies.

Women

• 32-35 inches (81-88cm) = ‘increasing health risk’ and further weight/waist increases should be avoided (or some lost)
• 35 inches (88cm) or more = ‘high risk’ and  weight/waist loss advised.

Men

• 37-40 inches (94-102cm) = ‘increasing health risk’
• 40 inches (102cm) or more = ‘high risk’.

How can we measure body fat?

The simplest way to assess if we have too much body fat for our health’s sake or not is to measure our waist (see above) and also our BMI (Body Mass Index).  If you want more specific detail, the amount or % of fat in the body can be approximately measured at home, by your doctor or at health clubs.

It can be useful when regular exercise is a key part of your approach to weight control. As well as seeing how the scales change, you can assess how the amount of fat in your body changes.

The most accurate way to measure body fat is with specialist (and expensive) equipment found in hospitals and research centres such as DEXA scans.  While not quite in the same league as DEXA, the simplest way to do it at home is to invest in some good stand on scales or hand held body fat monitors. Be sure to follow their directions for best results.

What is a healthy or ideal level of body fat?

Perhaps surprisingly there is no official guide for healthy levels of body fat. But the best known figures for adults (aged 20-60) are 21-34% body fat for women and 8-22% for men. Above or below these figures can reflect being overfat or underfat respectively.

What happens if we don’t have enough body fat?

We all need some body fat to be healthy. Having too little body fat increases the risk of brittle bones, loss of menstrual periods, infertility, dry skin, poor concentration, low mood, feeling cold, constant thoughts about food and low sex drive.

Can we change our body fat distribution?

Our basic body shape is inherited and can’t fundamentally be changed. So if you come from a long line of ‘pears’, then losing weight will mean you become a smaller, trimmer and healthier pear.  Vice versa if you gain weight.

When we lose weight we burn fat from fat stores all over our body. But studies suggest that abdominal fat stores are especially responsive to regular physical activity which gets your heart rate up e.g. walking, running, cycling, dancing, gardening, exercise classes.

For example a US study amongst obese, middle-aged women found that despite losing the same amount of weight, women who dieted and used the treadmill for 30 minutes or more, three times a week, reduced the size of their abdominal fat cells by 18%, compared to women who only dieted.

Adding in some regular resistance exercise such as weights may enhance the benefit too.
Note too that cigarette smoking, drinking too much alcohol and lack of physical activity are linked to laying down more abdominal fat. Studies also suggest a link between stress –and high blood levels of the stress hormone cortisol – and having more abdominal fat, even if not overweight.

Can you spot reduce ‘problem’ areas?

Body fat stores gain or lose fat in proportion to their size, so it’s not possible to spot reduce ‘problem areas’. Regular exercise may have an added benefit on abdominal fat – but this doesn’t mean that it will make unwanted bellies disappear.  Targeted toning exercise such as sit-ups and weights can improve muscle tone and shape but won’t simply get rid of fat in the targeted areas. 

What is the best way to reduce body fat?

When we consume fewer calories (from food and drink) than we burn (via metabolism and exercise) to get the energy we need to keep functioning properly we tap into our body fat to use their stored energy – and lose weight. However whenever we lose weight, as well as body fat, we also lose some lean tissue (mostly as muscle). While we can’t stop this happening, we can optimise the amount of fat we lose relative to muscle by being as active as we can.

For example, one roundup of studies found that when inactive women lost around 10kg (1.5 stone) over 3 months then approximately 22% of the weight lost was lean tissue if they dieted only, compared to 17% if they lost weight by combining diet and exercise. 

In short, the best way to lose body fat is by combining a healthy, reduced calorie dietwith regular exercise. Drinking sensibly, not smoking and finding ways to manage stress may also help to keep abdominal fat at a healthier level.

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New Hair Product I Recommend

Okay, I have to admit it: I have grey in my hair - much more than I want. And it isn't a lovely silver grey; it is what I call an iron battle ship grey and does not blend well with my reddish-brown hair. I do have it coloured regularly, close to my natural colour (only better) by a wonderful hairdresser. However, I travel often and usually out of the country. I have tried to carry my hair colour with me that I got from my hairdresser, but it is a pain, and when I was in India once for 6 weeks, even using Lisa's haircolour, I ended up with some very different results (was it the way they applied the colour? was it just the "Indian atmosphere"?).
I'd seen the Nice 'n Easy root touch colour advertised on television, and when I was suddenly called out of town for a week at a really crucial point in my hair's growth (one inch roots; I'd put off going to have it done), I knew it was time to give it a try. The result: it is wonderful! I went from looking like some kind of strangely coloured skunk to my usual hair. I wasn't sure what colour to get; my hair is a reddish-brown colour, but I was afraid the light red colour might have too much red, so I settled for the dark blonde. I remembered from long ago days that a blond "rinse" as we called them then always made my hair look red. The dark blonde worked! It blended beautifully, and the whole process took less than 25 minutes from reading the instructions to rinsing and then washing my hair. The only caveat: if you have a lot of hair as I do, then you may want to buy more than one. I have long hair and needed to do not just my center and side parts and around my temples, but underneath as well because I wear my hair up and in a ponytail and I didn't want the dark roots showing around the nape of my neck.
The upshot is that I can't wait to travel with this! If I'd had these when I was driving around Spain and Portugal for over a month, I would have felt a lot better about the way my hair looked!

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Over 50 Style: Helen Mirren

   In my last post, I expressed dismay that out of Harper Bazaar's 100 Women of Style list, only 9 of the women noted were over 50! Surely there are more stylish women over 50?! I immediately thought of several whose absence from the list was surely a glaring oversight on someone's part. Heads should roll!
   The first woman of style missing from the list: Helen Mirren.
   Why she should be on the list: She has style in every inch of her body. Her style speaks through clothing choices, her posture and attitude, her hairstyles and makeup choices. There were a few under-thirties on that list who could learn a lot about style from Helen Mirren!

 Above and below, I love her choice of formal wear.  The dresses are always beautiful on her and they are truly what I call "starlike", that is, they are beautifully cut and adorned with lovely embellishments.  When she goes to awards shows, she is just flat out glamorous and sexy while still being classic. I would love to own the black dress below.

 Love the earrings with this outfit. 

 Below, I love that Helen Mirren shops at CVS!  I also like this "everyday" look she's wearing for running errands.  That top is divine!

 Below, another look at that gorgeous dress. 

 Love the hair! And Helen Mirren is so good about choosing colors that look fantastic on her. Knowing what works on you is such a huge part of having style!

 Below, this bright blue is beautiful and looks great with the color of Helen's hair.  I love the whimsical lizard pin that she is wearing. 

 Below, another of the wonderfully embellished dresses that Mirren favors.  The earrings are perfect.

 Above, striking a pose in red. Look at the wonderful decorative belt she is wearing.
 Below, two wonderful head shots with two different attitudes. Both are stunning!

   So, who over 50 would you add to Harper's Bazaar's list of stylish women? Do you agree with me about Helen Mirren?

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How to Look Thinner in a Bathing Suit: 10 Tips That Really Work

Shopping for bathing suits can be—in a word—annoying.  Not all swimsuits are designed for every body, so it takes time to find the perfect—and most flattering—style. No matter how we're built, we all have a few areas we're not totally thrilled with, and would prefer not to highlight for hours on end. That said, we compiled 10 useful tips to keep in mind when aiming to look find a bathing suit that's equal parts stylish and slimming (hint: it's not as hard as you might think!)

1. Say yes to bikinis
The first rule of thumb: You can rock a bikini! If you're not thrilled with the shape you're in, the most flattering option is to choose a retro style that features a high waist and a longline top. That way, you're only showing a chic sliver of skin at the slimmest part of your midsection.

2. Take the plunge
Want to show a little skin without wearing a two-piece? Opt for a plunging neckline on an otherwise modest one-piece, which is extremely flattering (and every bit as sexy as a skimpy bikini.)

3. Consider bright solids
There's no need to only wear black bathing suits, as bright solids in simple cuts can also be quite slimming. Look for bolder neon-leaning shades when you're already tan, and primary colors like poppy red or royal blue when you're still rocking the final stages of winter's pale patina.

4. Use visual effects
Look for bathing suits with contoured color-blocking detail on the sides for a super-slimming effect.

5. Embrace splashy prints
Despite what you probably think, a larger print can be incredibly flattering thanks to its ability to deflect attention from problem areas.

6. Ruching, ruching ruching 
When it comes to masking problem areas, ruched fabric is a woman's best friend.

7. Remember: Not all bikinis are skimpy
A no-brainer way to cover up your midsection while still wearing a two-piece: Choose a stylish tank-style bathing suit top and a pair of matching bikini bottoms. So cute!

8. Go dark and chic
We all know nothing's more slimming than black, but it can get definitely boring. To spice up a black bathing suit, choose a fashion-forward style. Slim and stylish!

9. Vertical stripes work
Vertical stripes really do give the illusion of a longer, leaner body! (Bonus: The one below also features slimming side panels and ruching!)

10. Go for shapewear
Choose a swimsuit with built-in shapewear. The below version features Spanx's signature slimming technology, as well as ruching.

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Ask an Expert: Why Do We Gain Belly Fat As We Age?

Fact: It is harder to lose that unwanted belly fat as individuals age. The main reason for the increase in body fat is a decrease in metabolism. Research has shown that most people's metabolisms decrease one half of one percent per year after the age of 25. The three main physiological factors that slow down a person's metabolism are:  decrease in muscle mass, change in hormone levels and decreased caloric need of internal organs. All three of these factors can be controlled by making lifestyle changes. The one that is the most controllable is the decrease in muscle mass.

Changes in hormone levels usually occur in the body due to a decreased secretion of a hormone by a gland or the body's cells become unable to use the hormone as effectively. For women, the largest change in hormone levels comes when menopause occurs. This is when many women will start to notice a change in their body composition and get the so-called "muffin top." Menopause is not something that can be avoided but there are ways to make lifestyle changes to off set some of the body compositions that come with it. Increasing aerobic exercise will help to burn more calories, which will aid in weight maintenance and reduce some of the uncomfortable symptoms of menopause. Starting a resistance training program to increase muscle mass will help alleviate some of the symptoms that occur as hormones change with age.

The decrease in calorie needs of internal organs occurs because they are functioning more efficiently. This gradual decrease in calorie needs happens as the body ages. Again this cannot be stopped but the decrease can be slowed. Think of the heart as an example. It is the same as any of our other muscles; if it has to work harder it becomes stronger, if it works too hard it becomes fatigued and damaged, and if it does not work as hard it tends to become weaker. Finding the fine line of too much work and too little is necessary to keep this organ functioning. One of the best ways to add the right amount of stress is cardiovascular activity such as walking, biking, running or swimming. The heart is only an example but all other internal organs benefit from exercise since it helps increase blood flow and adds a positive stress to the body.

The most controllable factor out of the three is the decrease in muscle mass. Probably the most obvious intervention is to maintain and increase muscle mass with resistance training. The more that muscle mass is maintained during the aging process the better the body's metabolism. Resistance training does not mean heading to the local gym and trying to bulk up like the muscle guys on the magazines. It means challenging the muscles to do more work by lifting a weight. This can be done by using everyday household items like water jugs or canned goods and lifting them multiple times. For more information on strength training exercises and aging a great resource is President's Council on Fitness, Sports and Nutrition.

Grete R. Hornstrom is a Clinical Dietitian who is currently specializing in pediatric care. She holds a Bachelors of Science in Physical Education with a concentration in Exercise Science from Kent State University, a Master of Arts in Wellness Management from Ball State University, and a Master of Science in Dietetics from Ball State University. She has worked with overweight children and adults, recreational and elite athletes, chronically ill children, and every day people on developing nutrition plans and healthy lifestyle changes. In addition she has worked with recreational teams, high school teams, and college teams educating them on the importance of nutrition and performance. She has completed one marathon and three half marathons in the last two years. Her newest sport of choice is cycling.

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