Losing belly fat is a real challenge and age ups the difficulty quotient further. There are several reasons for it. The first is reduced physical activity due to decreasing energy and bone strength needed to workout. Secondly, after the age of 30, the body automatically starts losing lean muscle tissue and replaces it with fat. It is visceral fat (the fat surrounding the internal organs) and not subcutaneous fat (providing the cushioning effect under the skin). Typically, it is concentrated around the midsection accounting for an expanding waistline. Third, metabolism slows down with age.
So, if you are a woman above 35 and want to burn fat from the stomach area, you will have to put up a tough fight against your own body. And, diet and exercise habits are the only two strategies that can help you win.
How to Lose Belly Fat Fast - 10 Tips
Create the much needed calorie deficit. It is important to understand how much is considered a safe amount. The safest measure to stick to is 20% of your daily calorie intake. Thus, if you eat 2500 calories per day, you should reduce your intake by 500 calories.
Use smart eating tricks to control how much you eat at every meal. For instance, you can drink a tall glass of water before a meal. Another option is to start you meal with salads.
You cannot expect to lose stomach fat if you do not increase your intake of protein. Protein has fewer calories compared to fat and carbohydrates. Also, it builds muscle which helps burn a few extra calories. Lean meat, low-fat dairy, green leafy vegetables, legumes, nuts, egg whites and skinless poultry are good source of dietary protein.
Eat healthy fats such as those obtained from avocados, olive oil and nuts.
Avoid sodas and carbonated drinks that supply the body with empty calories. Drink water, green tea or fresh lemon water instead.
Aim for 8-10 hours of sleep daily to burn fat and keep it off for good. It has been proved that those who slept less felt tired and exhausted the next morning. They automatically went for the sugary snacks to get the much needed energy surge. Lack of sleep also slows down metabolism.
Learn how to manage your stress effectively through exercise, prayer and meditation. Excess stress increases the amount of Cortisol. This hormone plays an important role in how the body burns and stores fat.
Cardiovascular exercise is another factor that will help women above 35 lose ugly belly fat. The cardiovascular exercises you undertake should be intense and varied. There is a list to choose from including walking, jogging, swimming, stair stepping, cycling and dancing. You should dedicate minimum 20-25 minutes, 3 times a week.
Weight training exercises are also important as because they build muscle and support natural fat burning in the body. Muscles need more calories for their maintenance and therefore influence fat burning and storage in the body.
Finally, throw in a few abdominal exercises. They will tone the muscles in the midsection and also support fat burning initiated by cardio and weight training exercises.
Thus, as you see it, there is no miracle cure on how to lose belly fat fast; you have to be persistent and honest throughout.
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