15 Effective Ways To Lose Belly Fat Fast (For Women)
When we acquire weight, belly fat is generally the first to develop and the last to be burnt off. The belly fat bulge can be especially aggravating for women, who often discover that no matter how often they go to the gym or how dramatically they adjust their eating habits, at least a few pounds in their middle stubbornly persist. Furthermore, as women get older, losing belly fat becomes increasingly difficult.
As women get older, especially after menopause, they tend to gain more belly fat.
Body fat patterns shift from the normal ‘pear-shaped’ female form to the ‘apple-shaped’ figure more commonly associated with men as estrogen levels drop.
Not only is belly fat inconvenient when trying to get into your favorite pair of jeans, but it also has the potential to be dangerous to women’s health. “The liver metabolizes visceral fat, which then transforms into blood cholesterol, which builds up in the arteries and narrows them. Angina, heart disease, heart attack, stroke, and other cardiac symptoms can all result from clogged arteries “Dr. Candice Seti, a licensed clinical psychologist, qualified personal trainer, and certified nutrition coach, explains why.
“Visceral fat also causes the release of hormones that cause insulin resistance, Type 2 diabetes, systemic inflammation, heart disease, and other cardiovascular disorders,” says the study.
But don’t worry about your stomach fat. You may lose belly fat by following these expert-recommended strategies from licensed dietitians, nutritionists, and other medical professionals. Continue reading, and don’t miss Simple Ways to Lose Weight Immediately, According to Science for additional information on how to eat healthy.
- Concentrate on high-protein foods: “Protein-rich meals like fish, poultry, and beans are excellent for reducing belly fat and assisting with weight loss,” says Lisa Young, PhD, RDN, a registered dietitian nutritionist and adjunct professor of nutrition at New York University. “Women also have a more difficult time shedding weight than males.” Protein can help women lose belly fat by making them feel fuller for longer because it takes longer to break down. Furthermore, because protein is slightly more difficult to digest, your body expends more calories in the process, resulting in a flatter waistline.
2. Eliminate Added Sugars: “Most individuals are unaware that sugar is frequently stored as fat. When you eat sugar, your body will use some of it as an energy source and store the remainder as fat; we often consume more [sugar] than we require “Wong explains. “Learn how to read nutrition labels to avoid extra sugars. Flavored yogurts, breakfast cereals, energy drinks, iced teas, granola bars, and flavored nut milks are all common sources of added sugars. Examine the ingredient listings as well. Syrups, molasses, and words ending in ‘ose,’ such as fructose, glucose, maltose, sucrose, or dextrose, are all examples of added sugars.”
3. Boost Your Good Fats: “Yes, I did say raise! Healthy fats like nuts, seeds, olive oil, and avocado can help you maintain a healthy weight and blood sugar balance, which can help you avoid developing visceral fat in your abdomen “Seti agrees. This is particularly true for women. Do you want to lose abdominal fat? “At every meal, include a serving of healthful fats.”
4. Try these exercises that work your waist and abs: Because women tend to gain weight around their midsections after menopause, doing exercises that target your waist and abs can help you lose weight more effectively. Dr. Anna Cabeca, DO, who is triple-board-certified in gynecology and obstetrics, integrative medicine, and anti-aging and regenerative medicine, says, “I advocate physical activities that emphasize on moving the waist, twisting, and utilizing your core.” “Boxing is one of my favorite sports. When you throw punches or hit a bag, your midsection rotates a lot, so it not only helps you release frustration and detox, but it also benefits your tummy.”
5. Limit or avoid bloating foods: While this may seem self-evident, it can have a significant impact on women’s belly fat removal. “When you’re bloated, your stomach feels awful and may appear large,” explains Amanda A. Kostro Miller, RD, LDN, a member of Fitter Living’s advisory board. “Foods that induce bloating differ by person, however, FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) can cause bloating even if you eat a “healthy” diet. Healthy fruits, vegetables, and legumes contain FODMAPs. Although all fruits and vegetables are healthy, some are high in FODMAPs, which can cause bloating, gas, diarrhea, and gastrointestinal pain. If you have problems with high FODMAP foods, a low FODMAP diet may help you feel better.”
6. Avoid Constipation
“If you’re constipated on a regular basis, this can make your stomach feel bloated and full. Ensure that you get adequate fiber and water throughout the day “Kostro Miller says. “Constipation can also be caused by too much fiber without enough liquids.”
Furthermore, meals high in soluble fiber, such as oatmeal, carrots, and lentils, may aid in the reduction of belly fat, according to Young. “These are especially beneficial for women since they may make you feel full and aid weight loss,” she continues.
7: Take Charge of Your Cortisol Levels
According to registered dietitian nutritionist SaVanna Shoemaker, MS, RDN, LD, “chronically high levels of cortisol, the stress hormone, can actually contribute to increases in your belly fat deposits.” “That’s why it’s critical to develop techniques to control your stress so you can break the cycle of accumulating additional belly fat. If you’re constantly worried and having trouble losing weight, you might want to talk to a doctor about getting your cortisol level evaluated.”
While both men and women manufacture cortisol, a 2009 Swedish study discovered that women have much higher amounts of cortisol types than men.
8: Reduce (or eliminate) alcohol consumption
“Too much alcohol consumption has been connected to an increase in abdominal fat,” Young says. “Women should drink alcohol in moderation or abstain to lose weight. Limiting alcohol can also reduce a woman’s chance of breast cancer, so it’s a win-win situation.”
9: Increase the amount of resistant starch in your diet:
“Resistant carbohydrates like potatoes, lentils, and beans can actually help women lose visceral fat,” explains Seti. “These carbohydrates improve your calorie burn and make you feel fuller, so you eat less during the day.
10: Avoid Endocrine Disrupting Substances:
“Avoid meals or items containing endocrine disruptors like parabens,” Cabeca advises. “Paraben-containing skincare products, creams, shampoos, and lotions add an estrogen load to your body, which can increase belly obesity in women.” This is because excess estrogen causes fat storage, which is most noticeable in women’s stomach and buttocks.
Even pregnant mothers who use parabens may raise the likelihood of their offspring being overweight, according to a German study published in 2020.
11: Switch To A Keto Green Diet:
Cabeca is a fan of this trendy, yet efficient combination of diet adjustments that ladies can undertake to lose body fat. “Include a lot of dark leafy greens in your diet, such as broccoli sprouts and kale. These greens are high in minerals that aid estrogen detoxification “she clarifies “Include healthy fats like those found in salmon and oysters. Avoid sugar and dairy, and cut down on carbs. Drink no more than 4–6 ounces of water during your meal, and chew your food thoroughly to activate your natural digestive enzymes, burn calories and fat, and help you eat less.”
12: Take Weight loss Supplement Pills:
Many manufacturers of specialty pills, beverages, and supplements claim that their products can help people lose weight quickly, reduce stomach fat, or do both.
However, there isn’t enough scientific evidence to say whether or not these products are safe or effective.
Meanwhile, by taking good weight loss supplements, a person can lose weight and reduce fat.
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There are no quick fixes for reducing belly fat.
Weight loss will always need some effort, dedication, and perseverance on your part.
If you successfully implement some or all of the tactics and lifestyle goals outlined in this article, you will undoubtedly reduce weight around your waist.
