Women are prone to gain fat in their hips, thighs and lower abdominal area. As you age, your metabolism slows and your body stores less fat in other areas of your body and more fat in your stomach region. Other factors that can cause increases in stomach fat include an unhealthy diet, lack of exercise, hormonal changes, genes and stress. Reducing excess belly fat will reduce your chances of getting conditions such as diabetes, breast cancer, high blood pressure and heart disease.
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Eat at least 1,200 calories on a daily basis. The MedlinePlus website states that you don't have to experience food deprivation to lose weight and that you can safely lose weight by lowering your daily caloric intake by 500 to 1,000 calories, as long as you don't drop to fewer than 1,200.
Learn which foods are good for you and which foods to avoid. Eat healthy carbohydrates such as vegetables, fruits and whole grains. Get your protein from lean sources including fish and chicken and look for products with unsaturated fats such as raw nuts and avocados. Avoid fried foods, sugar, alcohol, fatty meats, simple carbohydrates and saturated and trans fats.
Take up yoga or meditation to relief stress. According to the National Health Website for Women, fat around the middle can be caused by increased cortisol production in the body, which is triggered by high stress levels.
Work up a sweat, three days per week, for 45 minutes per day so your metabolism is activated and your body burns calories and fat. Choose from activities such as running, brisk walking, swimming or biking. Add variety and ban boredom by taking an aerobics class, doing an exercise DVD or participating in group sports.
Overcome any fear you have of weight training. You will not bulk up as men do because of your lack of testosterone. Weight train three days per week and tone all body parts. Avoid just focusing on your tummy because to lose fat from the stomach, a whole-body approach is needed. Increase lean muscle tissue because it will stimulate your resting metabolic rate throughout the entire day.
Tone the abdominal muscles hiding underneath your stomach fat so that upon stomach-fat reduction, sculpted muscles will show. Perform classic moves such as crunches, reverse crunches and elbow-to-knee crunches. Do abdominal exercises on three non-consecutive days of the week because these exercises only tone the muscles and don't get rid of fat.
Watch your sodium intake. Excess sodium can cause belly bloating and water weight. Consume fewer than 1,500 milligrams of sodium daily as recommended by the American Heart Association. Avoid salt and sodium-rich foods such as tomato ketchup and hot dogs. Season your foods with spices, herbs and citrus juices.
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