How To Lose Belly Fat (Guide For Women)
A lot of women are troubled by fat in their belly area. Not only is this fat unsightly, it is also linked to various health conditions like diabetes and heart disease.
Taking into consideration the potential negative impact can have on self-confidence, coupled with the health issues associated with carrying extra weight, it’s no doubt that many females are looking at ways to reduce fat around the stomach.
That being said, let’s take a look!
These are the best ways to reduce and eliminate belly fat for women:
How To Lose Belly Fat (For Women)
1. Eat less food with refined carbohydrates
Some people remove all kinds of carbs from their diet, but it is still healthier to eat carbs though considerably less of it. Another option is to replace your carbs with whole grains such as whole wheat bread and brown rice.
2. Minimize eating foods high in sugar
Constantly eating foods that are high in sugar have been shown to contribute to diabetes, obesity and cardiovascular conditions. Use less sugar in your drinks and minimize eating sweets, whether they’re sugar or artificial sweeteners and even including natural alternatives like honey.
3. Include high-fibre foods in your diet
Fibre is excellent for making you feel more satisfied. At the same time, it does not provide your body with fat and it gives less calories. Some of the most popular foods that are rich in fiber are oatmeal, beans, whole grains and vegetables such as spinach.
4. Consume more foods with probiotics
Well-known for improving gut health, probiotics are healthy bacteria that can be found in certain foods such as yogurt, and they’re also available in supplement form. Most notably, the Lactobacillus strain has been shown to help improve stomach function and there are several drinks sold in the market which contain this type.
5. Make sure you regularly have enough sleep
Many people may not be aware of this but lack of sleep and irregular sleep hours can also be a factor in weight gain. Aim to get at least 7 hours of sleep every night. Aside from the number of hours, you also need to make sure you get good quality sleep.
6. Recommended exercise: Cardio work
In general, cardio-targeted exercises are ideal for strengthening your heart and decreasing fat all over the body, including in the abdomen. You can choose from a variety of these exercises such as cycling, running and brisk walking. If you’re looking for a low impact exercise, you can also try swimming. Of course, your local EFM Club is filled with plenty of low-impact equipment so that you can improve your fitness without the aches and pains of high-impact exercise.
7. Recommended exercise: Basic crunch
One of the most fundamental exercises focused on the abdominal muscles are crunches. To start, you should be lying on your back with bent knees. You can either put your hands behind your head or cross them in front of your chest. Breathe in and breathe out as you raise your upper body. Then take another breath and breathe out as you lie back down.
It is important to note that doing thousands of crunches alone will not cause “spot fat reduction” ie only losing weight from the stomach. What strengthening your tummy muscles will do however is help your overall core stability, potentially lessen and back pain and of course, tone the tummy muscles.
8. Recommended exercise: Twist crunch
For a little more variety, try a different version of the basic crunch, the twist crunch. Begin with the starting position of the crunch, and place your hands behind or on either side of your head. Then raise your right shoulder and twist it in the direction of your left, while your left side remains on the floor. Switch sides and twist your left shoulder in the direction of your right, as your right side stays on the floor.
9. Recommended exercise: Plank
For exercising not just your stomach area but also your back and hips, try the plank. Lie down facing the floor with your back straight, but your body should be lifted and only your elbows and toes should touch the floor. Your elbows and toes will be supporting the rest of your body. Tighten your knees and hold this pose but make sure you don’t hold your breath. Continue to breathe as you normally would to avoid getting light-headed.
10. Recommended exercise: Lunge
Start with a standing position and your feet should be apart. You should be bending your knees a little as well. Then take one forward step using your right leg and bend down, forming a 90 degree angle. At the same time, your left leg is behind you, with your knee toward the floor, making another 90 degree angle. Keep your back straight as you hold this pose then push your body back upward to the starting position and switch sides.