How to Get Rid of Belly Fat for Women
How to Lose Belly Fat for
Women
Learn the best ways
about how to get rid of belly fat for women, not only to look beautiful but
also as the belly fat leads to many life style diseases like Diabetes,
Hypertension, etc.
Act fast now to get
rid of belly fat, as the older you get, the stubborn your belly fat will
become.
Location of Fat: Your body store fat in two
locations:
(I) Just under
the skin: In abdomen, buttocks, hips and thighs. This fat you can notice and is
called “subcutaneous” fat.
(ii) Deeper
inside: Around your vital organs, namely, heart, lungs, digestive tract, liver,
etc. This fat you cannot notice and is called “visceral” fat.
Everyone is generally
worried about the fat which one can see. But in fact, the hidden fat, that is
the visceral fat, is a bigger problem.
A little fat is needed
like any other organ: Actually your body needs some fat. Only the excess
fat is cause of worry.
(i) We all have
visceral fat. It is required to provide necessary cushioning around your
organs.
(ii) It becomes a
problem when you have too much of it, as then you are more likely to develop
high blood pressure, type 2 diabetes, heart problem, etc.
(iii) Belly Fat is
risk for even bone loss, as visceral fat adds to bone marrow and decreases bone
density.
Causes for Belly Fat in women
(i) Hormones:
Menopause causes drop in estrogen production. This makes women more prone to
gain visceral belly fat.
(ii) During
per menopause and menopause, the decrease in leptin levels causes sleep
disturbances, which can again cause belly fat.
(iii) Hormonal
imbalances during menopause also make you to feel hungry, even after eating. So
you tend to eat more.
(iv) Another
cause is stress which can lead to an increase in cortisol level, a “stress
hormone”, which makes your body to store more belly fat.
(v) Women also
tend to gain more weight during pregnancy.
How to get rid of belly
fat fast for women:
Follow these four ways to get rid of belly fat, namely,
Exercise, Diet, Sleep and Stress Management.
1. Exercise Tips – For getting rid of belly fat for
women:
(i) Crunches and
sit-up are often ineffective to get rid of belly fat.
(ii) Consider
yoga-inspired exercise, the Cat pose. Get on your all fours. Arch your back
like a cat. Work on your abdominal muscles by inhaling and pulling the stomach
back towards spine. Inhale and exhale for four seconds each. Repeat it for few
minutes.
(iii) If you have not
been active lately, better check with your doctor before taking up any vigorous
exercises program.
(iv) Vigorous
exercises help in getting rid of belly fat, including visceral fat. Half an
hour of vigorous aerobic exercise four times a week can do the trick.
Alternatively, you can go for jogging or walking briskly.
(v) If you are not fit
for vigorous exercise, go for any other moderate activity (that raises your
heart rate) for thirty minutes at least three times a week.
(vi) Do your exercise
in small bursts. Interval training or alternate short bursts of exercise with
brief resting periods are more effective to lose belly fat.
(vii) You can also set
your treadmill, stationary bike or elliptical for interval training, so that
difficulty level is increased for short intermittent periods. Most of the
modern exercise equipment has this facility.
(viii) One way to lose
belly fat is to run fast for 20 seconds, then slow down to a walk, until you
catch your breath. Repeat it for ten minutes.
(ix) Go for a brisk
walk for five minutes, whenever you get time during your day work by getting up
from your desk.
(x) Consider walking
up and down a flight of stairs instead of using lift.
(xi) Walk instead of
driving. Stand up and walk for thirty steps every thirty minutes.
(xii) Do squatting.
Stand with your feet 8-9 inches apart, extend your arms in front, and squat
hips backwards. Do three to four sets of 15 to 20 squats.
2. Foods to reduce belly fat – Diet Management:
(i) Foods to burn belly
fat: Eat more of saturated fats, including nuts, olive oil, seeds. Other fat
burning foods are avocados,green tea and whole grains.
(ii) Foods to avoid to
loss belly fat: Avoid trans-fats at any cost. Trans-fats found in margarine,
packaged cookies, crackers and pasta build fat around your belly and moreover
can redistribute fat from other parts of your body to your belly. Also avoid
packaged foods, partially hydrogenated oils and white bread.
(iii) Fiber rich diet:
Go for higher-fiber bread. Eating whole grains (instead of refined grain) to
lose your belly fat quickly.
(iv) Eat soluble fiber:
Consuming soluble fiber (such as that found in oats, cherries and apples)
lowers insulin levels, which accelerate burning of the visceral belly fat.
(v) Cut down on
calories consumption: Unless you reduce calories consumption, you cannot get
rid of your belly fat fast.
(vi) Drink lots of
water: Consistently drinking water throughout the day leads to a more active
metabolism.
(vii) Breakfast:
Include protein and high fiber foods in your breakfast.
