The mid-section is a problem area for many women. They usually try to lose belly fat by performing endless crunches and sit-ups, using ab gadgets, going on fad diets, etc. It’s no wonder they struggled and failed ‘cos they have been adopting the wrong fat loss strategies all the while!
Here are 5 tips on how to lose belly fat for women…
1. Be realistic
You must start by setting realistic goals.
- What is your targeted weight loss?
- When can you achieve it?
- How to achieve it?
Some women who are desperate to lose belly fat fast often fall for products/services that promise fast results. The truth is there is no quick fix to losing belly fat. It would have taken months or years of poor eating habits or lack of exercise to gain excess weight. So, don’t expect to lose it within days or weeks.
The key is to aim for gradual weight loss that will last rather than rapid weight loss that won’t stay off.
2. Eat for fat loss
Proper nutrition is the main factor that determines your ability to lose belly fat. In order to achieve a calorie deficit for fat loss, it is easier to reduce your calorie intake from what you eat than to increase your calorie output from exercise.
Running on a treadmill for 30 minutes can burn about 300 calories. The same amount of calorie deficit can be achieved in a few minutes (with less effort) by not eating 5 pieces of chocolate cookies (say, 1 cookie = 60 calories).
Your choice of foods are crucial for nourishing the body, preventing cravings and keeping you satisfied.
What to eat: whole, natural foods such as meat, fish, fruit, vegetables, eggs, nuts and legumes.
What to cut out or cut down: processed foods, fast foods, refined carbs, trans fats and sugar.
Watch this video that explains the 4 foods that you should not eat if you want to lose belly fat for good.
3. Stay active
An effective workout program for women to lose belly fat should include cardio and resistance training. Cardio workout gets your heart rate up and burns calories. It can be a hobby such as swimming, running, cycling or dancing. You can even play sports such as tennis, volleyball or squash. Whatever cardio exercise that you choose, make sure you work out at a high intensity that is effective for burning belly fat.
Resistance training is necessary to build lean muscles that boost your metabolism and shape your body. Don’t worry, women are unlikely to bulk up because their bodies do not produce enough testosterone.
4. Rest & recovery
Exercise causes muscle tissue break down, depletion of energy and stress on the body. Rest is essential for your body to recover and improve. Insufficient rest can lead to over training, injury, poor performance or even weight gain. Take 1-2 days off per week, depending on how vigorous training is.
See also: Lack of Sleep Induces Weight Gain
Many women complain that they can’t seem to lose belly fat no matter what they have tried. In most cases, it’s not the eating plan or exercise program that doesn’t work but the failure to adhere to it. Which ever workout program that you choose, make sure you stick with it for the specified time period. Your body will adapt if you keep doing the same exercise. To avoid hitting a plateau, make changes to your workout plan so it is still challenging. Only then will your body continue to improve.