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Shed Belly Fat for Women

The Problem Area

When It comes to losing weight everyone’s journey is different. People gain weight and store fat in different areas of the body. In some places, fat may seem to melt off easily and in other areas it may persist. One common “problem area” is the midsection. For many people, belly fat can be stubborn, frustrating, and hard to deal with. However, with targeted nutrition and exercise you can successfully reduce the amount of stomach fat you have and improve your health.

Everyone Is Different

To understand why some people tend to gain more weight in their midsection, you have to consider two major factors- hormones and genetics. Sex hormones, like estrogen and testosterone, are the main contributors to body fat. They determine where you store fat and how much you store. In women, estrogen causes fat to be evenly dispersed all over the body, while testosterone encourages men to store lipids in their midsection. Other factors like genetics also play a huge role in why some people accumulate abdominal fat. Some people are genetically predisposed to holding on to more fat in their stomach area. Although hormone levels and genetics may seem uncontrollable, you should not give up trying to address belly fat. Reducing abdominal fat is possible and may be necessary for your health and well-being.

How Belly Fat Impacts Your Health

Midsection fat is more dangerous than other types of fat deposits and can lead to obesity-related diseases. The danger lies in the type of abdominal fat your body accumulates. There are two types of fat, Subcutaneous and Visceral. Subcutaneous fat lies right underneath the skin. It is the visible fat that you can touch or pinch and is usually harmless. Your body needs it for energy and protection. However, too much Subcutaneous fat can lead to Visceral fat accumulation. Visceral fat collects deeper inside the abdomen and surrounds vital organs. This fat is considered dangerous as it can negatively impact blood flow, alter your metabolism, and even hinder organ function.

Reduce Belly Fat to Improve Your Health

The best way to improve your health and avoid the health complications associated with Visceral fat is to lose belly fat. Losing midsection fat significantly reduces your chances of developing heart disease, diabetes, cancer, Osteoarthritis and other chronic conditions. The change doesn’t have to be drastic to be effective. According to healthcare professionals, losing just 5% of your extra weight can drastically improve your health. For a person who weighs 200 pounds, a 5% weight loss is just 10 pounds. Aside from lowering your chances of developing chronic diseases, losing belly fat can improve your cholesterol, mood, and sleep quality.

Eating Right

Changing your eating patterns is one strategy to lose belly fat and maintain a healthy weight. Foods high in protein will help you reduce your belly fat. Eating more protein can help you feel fuller longer, cut cravings and help you build muscle. Some protein sources include, nuts, eggs, seafood, meat and dairy products. Eliminating excessive carbs may be another healthy habit to consider. Studies show that a diet high in carbohydrates and sugar can cause your body to accumulate both Subcutaneous and Visceral fat. This doesn’t mean you have to completely avoid bread or cabs. Simply choosing whole grains over refined versions should be enough to help reduce belly fat.

Burn Calories and Belly Fat

Along with healthy eating, exercise may effectively help you lose abdominal fat and maintain a healthier lifestyle. Cardio and aerobic exercises are a great place to start if you are trying to lose belly fat. This includes swimming, jumping rope, running, walking, and dancing. For a more intense fat burning workout, try HIIT, or high intensity interval training. HIIT involves short intervals of high intensity exercising, followed by lower levels of activity. Incorporating strength training into your fitness regimen may also help you get rid of belly fat. Strength training can help improve your metabolism, build muscle, and keep you burning fat even when you aren’t exercising. While physical health is very important, mental health is too. Chronic stress can increase Cortisol levels in the body and make it harder to lose weight. You may be unintentionally damaging your health and undermining your weight loss journey by ignoring your emotional state. To have a truly healthy body, you should pay attention to both your mental and physical well-being.

Find What Works for You

Everybody is different, from the way we store fat, to our hormones and genetics. This means that every health plan will be unique. Still, certain universal healthy habits can help you effectively reduce belly fat and live a healthier life. For example, eating nutritious foods, consuming more protein and less refined carbs may help you reduce belly fat. Doing exercises like cardio and strength training can also help improve your health, boost your metabolism, and reduce belly fat. Remember that what works for one person may not work for you, so experiment and stick to your lifestyle changes. That way you can get healthier and effectively reduce belly fat.

18 Healthy Ways to Lose Belly Fat

1. Say No to Sugar

Regularly eating too much sugar can do serious harm to your body. Not only does this increase your chances of developing chronic diseases such as diabetes, but it can also cause fat to accumulate around your midsection. One of the best ways to lose belly fat is to cut added sugar from your diet. Replace sugary drinks with water, refined carbs with whole grains, and use honey or other natural sweeteners instead of adding sugar. These changes, while simple, will make all the difference.

Carrots Berries Greens

2. Fill Up on Fiber

Eating a fiber rich diet can help you lose belly fat, boost your metabolism, and improve your digestive health. Try incorporating more leafy greens, whole grains, fruits, and vegetables into your diet. This will supply your body with vitamins and nutrients and can help you shed a few inches off of your midsection.

3. Relax

Chronic stress can wreak havoc on your body. Not only does it leave you mentally, emotionally, and physically exhausted, it also triggers the release of cortisol, which is a stress hormone. Cortisol, while harmless in small quantities, can become problematic over time. Studies show that cortisol increases one’s appetite and encourages your body to store fat around your midsection. To have a truly healthy body, you should pay attention to both your mental and physical well-being. Find healthy ways to relieve stress, such as hobbies, meditating, or exercising. Your mind and body will thank you, and you’ll also reduce your chances of gaining weight around your midsection.

4. Drink in Moderation

Despite claims about its health benefits, alcohol can be harmful if you drink too much. Beer and wine are full of carbs and can cause you to gain weight around your midsection. If you want to achieve a smaller waistline, try reducing your alcohol consumption or opting for healthy, low-calorie and low-carb alternatives. There are about 10g of carbs in an average 12oz serving of beer, while the same serving of vodka with club soda contains 0g carbs.

Woman Drinking Wine

5. Get Physical

Cardio and aerobic exercises are a great place to start if you are trying to lose belly fat. This includes anything that gets your heart pumping, including swimming, jumping rope, running, walking, or even dancing. The key is to find something you enjoy and stick to it.

6. Build Muscle, Burn Fat

Incorporating strength training into your fitness regimen can help you get rid of belly fat. Strength training is any exercise that uses resistance (body weight, resistance bands, or weights) to improve one’s strength and endurance. Not only will strength training help burn belly fat, it will also help improve your metabolism, build muscle, and keep you burning fat even when you aren’t exercising.

7. Eat More Protein

Protein is an important element in any healthy diet. It helps you stay fuller longer, triggers a hormonal response that reduces your appetite, and is a major building block for your body. Studies show that people who eat more protein have less abdominal fat than those who eat less protein. Try incorporating healthy protein-packed foods into your diet, such as eggs, dairy, chicken, legumes, beans, and nuts to fill up without hurting your diet.

8. Curb the Carbs

Low carb diets are very popular, and with good reason. Low carb diets are an effective way to reduce your weight, lose belly fat, and manage your appetite. The best part is that you don’t have to make big changes. Simply cutting out refined carbs and opting for whole grains should be more than enough to help you lose belly fat.

9. Cook Smarter

Your health starts with what you eat. Eliminate unhealthy cooking oils, margarine, or lard and replace them with healthier alternatives such as olive oil or coconut oil. Try baking your food instead of frying it, and steam vegetables to retain their vitamins and nutrients. Over time, simple adjustments in the kitchen will translate to a healthier body inside and out.

10. Stay Hydrated

Staying hydrated is important when it comes to losing belly fat. Water can help suppress your appetite, flush toxins out of your body, and boost your metabolism. Water is also important for almost every process in your body, so it’s crucial that you stay hydrated. Try carrying a reusable water bottle with you every day or eating more of your water. Eating more foods with a high water content like fruits and vegetables will give your body important vitamins, minerals, and nutrients, while also contributing to your daily water intake.

Alarm Clock

11. Prioritize Your Sleep

Although it may not seem like it, getting enough sleep is a very important part of weight loss. According to several studies it may be just as important as diet and exercise. Aim for 7 to 8 hours of sleep each night to allow your body time to recover properly. Not only will this help you lose belly fat, it will also help you feel better mentally.

12. Balance Your Energy

One of the simplest ways to lose weight and belly fat is to balance your caloric intake. Calories are used to measure the energy that you get from food. When you eat more calories than you burn, your body stores the excess energy as fat. To lose belly fat, try aiming for a caloric deficit, or burning more calories than you consume throughout the day. This method is one of the most effective ways to manage your weight and can help you lose excess fat in your midsection.

13. Journal Your Journey

Keep track of what you eat throughout the day by using a food journal. Not only will this hold you accountable to your weight loss plan, it will also help you see your eating patterns, manage your caloric intake, and help you make adjustments to your diet.

14. Supplement Your Diet

Probiotic supplements have a number of health benefits. They can improve your digestive health and give your immune system a boost, which may help with weight loss. You can get probiotics from supplements and vitamins, or from foods like yogurt, kimchi, bread, and some cheeses.

15. Try Tea

Green tea is a natural, healthy, and energizing drink. It is packed full of antioxidants and it’s great for your digestive system. Try drinking it once or twice a day for a slight pick-me-up and to help manage belly fat.

Green Tea

16. Experiment with Your Meals

Most people recognize that your health begins with what you eat, but very few people consider how they eat. Everything from the size of your plate, what you do while you eat, and when you have your meals can have an impact on your body. Experiment with your meals to discover how the way you eat affects your body and your health. Try intermittent fasting, eating more of your calories earlier in the day, or eating smaller, more frequent meals. Studies show that these strategies can help you lose weight and belly fat.

17. Prepare

If you want to make healthy changes that will last, you have to prepare. Prepare by setting measurable and realistic goals, by having a checkup with your doctor, and getting rid of all the junk lingering in the back of your pantry. Make grocery lists before you shop and clarify your weight loss goals. How you start will affect the rest of the journey ahead, so prepare well.

18. Be in It for The Long Haul

Enthusiasm is definitely important when it comes to losing weight, but you should never take on more than you can handle. Doing so can lead to burnout, fluctuating weight, and can discourage you from continuing your weight loss plan. Start with small, simple changes, such as taking the stairs more often, drinking more water, cutting back on sugar and carbs, or committing to a new exercise routine. Give yourself time to adjust to the healthy changes you’re making, and then keep moving forward. Doing so will help you make sustainable changes to your lifestyle and body.

– Here’s why your body stores more fat in certain places

https://www.popsci.com/why-fat-goes-to-my-whatever#page-2

 

– Health Risks Linked to Obesity

https://www.webmd.com/diet/obesity/obesity-health-risks#1

 

– What a 5% Weight Loss Can Do for Your Health

https://www.webmd.com/diet/ss/slideshow-five-percent-weight-loss

 

– Why is it more dangerous to have belly fat?

https://www.popsci.com/why-is-it-more-dangerous-to-have-belly-fat

 

– Why People Store Fat in Different Parts of the Body

https://naturallyintense.net/blog/weight-loss/why-people-store-fat-in-different-parts-of-the-body/

 

– How to lose subcutaneous fat: All you need to know

https://www.medicalnewstoday.com/articles/319236.php

 

– 6 Simple Ways to Lose Belly Fat, Based on Science

https://www.healthline.com/nutrition/6-proven-ways-to-lose-belly-fat#section2

 

– 20 Effective Tips to Lose Belly Fat (Backed by Science)

https://www.healthline.com/nutrition/20-tips-to-lose-belly-fat

The Problem Area

When It comes to losing weight everyone’s journey is different. People gain weight and store fat in different areas of the body. In some places, fat may seem to melt off easily and in other areas it may persist. One common “problem area” is the midsection. For many people, belly fat can be stubborn, frustrating, and hard to deal with. However, with targeted nutrition and exercise you can successfully reduce the amount of stomach fat you have and improve your health.

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All content on InGoodHealth.co is intended for informational and educational purposes only. Consult your healthcare provider for medical advice, diagnosis and treatment.

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