Women are built for child-bearing which makes us fat-storing machines. Fast and furious efforts to lose belly fat are often not sustainable and can lead to health issues, eating disorders, and the loss of precious muscle.
In order for women to lose belly fat and body weight safely, they must commit to a long-term program that combines simple exercises with a healthy diet.
Losing one to two pounds per week is a safe and realistic goal. It will also help prevent type 2 diabetes, heart disease, and cancer.
Plus, belly fat is unsightly and makes your clothes fit tight and uncomfortable. There are two types of fat :
- the soft fat that makes you look pudgy and
- the visceral fat that causes your body to release cortisol, the stress hormone and other compounds that increase inflammation throughout your body.
The first fat you lose when you start an exercise program is visceral fat, however the subcutaneous fat may take a little longer to lose, so be patient.
For women, here are 6 exercises to consider in order to lose belly fat:
1. Cardiovascular exercise
Whether it is walking, running or riding a stationary bicycle, choose one that you will do and be consistent. Aim for 40 minutes per session because glycogen is used up to do the work during the first 20 minutes. Once that is used up, the body taps into body fat including the fat in your belly, to do the work.
Walking, running or riding a bicycle requires your body to use large muscle groups and will raise your heart rate as you build up a good sweat. This will burn more calories and help you lose belly fat more efficiently. Also, the body converts stored triglycerides from fat cells into energy, especially when you burn more calories than you consume. Visceral fat is usually the first to go because it is metabolically active.
If riding a bike or running doesn’t appeal to you, then find a dance or STEP class at your local fitness center that may help you stay more consistent. In other words, look for something you can enjoy doing and look forward to.
2. Jumping Jacks
These are considered a cardiovascular exercise but also work every muscle in your body. Performing them at a high intensity will help you lose belly fat more quickly. Aim for 20 jumping jacks three times per week.
3. HIIT
High-Intensity Interval Training (HIIT) involves short bouts of movements or exercises with all-out effort followed by the same exercises performed at a lower intensity. A good example of this would be going for a walk at a normal pace and alternate between walking and sprinting for one minute throughout your workout.
4. Strength Train
Women should make a point of lifting weights that will create toned muscles and help your body burn more calories at rest. Look for strength and tone classes at your local gym or fitness center or you can purchase a set of 5 or 8-pound dumbbells and perform a variety of simple exercises twice a week.
Include bicep curls, Triceps kick-backs, lunges, and squats. Aim for 12 repetitions. If you don’t want to purchase dumbbells, you can use two, one-gallon jugs of water to do your workout.
5. Basic PLANK
Performing a basic plank will help strengthen and tone your entire body making it easier to lose belly fat as well as fat all over your body.
- Begin in a push-up position on your knees and draw your belly in towards your spine keeping your back straight.
- Hold the position for at least 30 seconds and work up to holding it for a minute or longer as you increase your strength.
6. Standing Belly Press
Invest in an exercise band with two handles.
- You can purchase a strap that allows you to place it in a door jam or wrap the band around a pillar and walk straight out in front of you holding both handles.
- Stand with your feet shoulder-width apart and press the handles out from your chest and hold for 2 seconds – release and repeat 10 times.
- You build strength in your core muscles by resisting the band as you press the handles away from your chest.
You can lose the belly fat when you combine exercise with a healthy diet. In addition to eating healthy and exercising, you must learn how to handle stress. It is one of the best things you can do for yourself through meditating, practicing yoga, and spending quality time with family and friends.
Try different types of yoga for stress reduction and exercise. Yoga and meditation are the best way to regulate ghrelin (hunger hormone), cortisol (stress hormone) and other hormones that trigger storage of belly fat. Plus, yoga and meditation can help you sleep better – an added bonus to help you lose that belly fat.
Here are more general tips to help you lose body fat
The focus should be on losing body fat all over, not just in your belly. Be aware of the decisions you are making throughout your day that may preventing you from losing belly fat.
For example, are you consuming a lot of alcohol, soft drinks, fast food, or don’t make time to exercise ?
Burn More Calories Than You Eat
Losing belly fat really does boil down to burning more calories than you eat. If you cut 500 calories every day for one week (7 days) then you would lose one pound of fat.
Counting calories every day can be quite tedious, so an easier approach would be to cut your meal, entrée or sandwich in half at lunch, for example, and save the other half for dinner.
Plus, eating foods that are high in fiber such as fruits, vegetables, oats, whole-grain breads can slow down digestion and help you stay full longer. Aim for 25 grams of fiber per day.
Schedule a Walk
Walking every day is a great place to start establishing a time to exercise. Don’t feel like you have to walk three miles the first day out. Aim for five minutes or set a short-term goal.
Many times, people make the mistake of exercising too much too soon and overdo it. An easier approach would be to take a short walk after dinner, and gradually increase how much you walk each day.
Build Muscle
Building muscle applies to both men and women and adding strength training to your weekly regimen is an excellent way to burn more calories, even while sitting reading this article. The more muscle you have the more calories you will burn after your workout and it will go a long way in losing belly fat in the abdominal area.
If possible, meet with a nationally-certified personal trainer to learn how to lift weights properly with good form to prevent injury and will yield results. Start out by lifting weights twice a week and gradually work up to three days per week.
Strength training is one of the best ways to lose belly fat and keep muscle. You don’t have to join a gym to weight train. All you need is a set of dumbbells and a mat.
Eat Healthy Fat
One of the worst things you can do to lose belly fat is choose fat-free products in the grocery store because they are loaded with sugar and lack healthy fats. The body stores sugar as body fat so make a decision to reduce sugar intake and enjoy healthy fats such as fatty fish, eggs, nuts, avocado, and olive oil.
These healthy fat foods will keep you full longer and help reduce inflammation throughout your body. For example, look for wild salmon to enjoy on the grill or chop up a quarter of an avocado and add it to your dinner salad.
Eat Protein at Every Meal
Protein is necessary to support lean muscle tissue and help repair those tiny tears caused by lifting weights, prodding out body fat in the process. Aim for 70 grams of protein per day and consume at least 12 grams of protein before your workout.
Face stress head-on
Stress can wreak havoc on your entire body because many people tend to eat more food to feel better, making it difficult to lose belly fat. Instead of turning to junk food, find a way to deal with stress. Restorative yoga is an excellent option.
Get A Good Night’s Sleep
Not getting enough sleep can often cause you to grab empty-calorie foods for a quick wake-up fix during the day sabotaging your belly fat loss efforts. Aim for at least 7 – 9 hours of sleep per night.
Avoid Excess Alcohol Consumption
Drinking too much alcohol can stimulate your appetite and overload your liver. Most alcohol drinks are mixed without ingredients that are high in sugar. Watch your intake because the calories can add up quickly.
Eat More Meals at Home
Cooking at home allows you to control portions and how your food is cooked. Eating out at restaurants more often than not can cause excess belly fat. Learn to cook healthy meals at home.
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