Incorporating daily exercise into your life combined with a healthy diet and limited alcohol intake is far more likely to keep the fat at bay than engaging in fad diets, which often ultimately lead to binging and feelings of depression. Women have to work harder than men to lose weight, as their bodies are prone to retain fat and they have less muscle, but that does not mean that losing weight is impossible.
Aerobic Exercise
According to Health.gov, partake in an hour of moderate to vigorous exercise each day to loose weight. To make this a more manageable task, break it down into short sessions of at least 10 minutes each. Walking, running and cycling help you shed excess weight, but try aerobics classes or medicine ball exercises for weight loss that targets your belly.
Know which Fats to Eat
Eating a healthy diet is not simply about choosing low fat options of your usual foods. To lose weight, cut down your portion sizes. Include fats in your diet as they fill you up longer than carbohydrates do. Carbohydrates are quickly metabolized by the body, leaving you hungry and likely to binge on foods which fatten your belly.
Choose monounsaturated fats found in olive oil, avocados, nuts and seeds and polyunsaturated fats found in fish, soybean and sunflower oil. Avoid saturated fats, which usually remain solid at room temperature and are usually found in red meats, dairy products and coconut oil. Watch for trans fats, often found in processed foods as they help to preserve food, giving it a longer shelf life. Trans fats raise bad cholesterol and lower good cholesterol and should be avoided as much as possible in a healthy diet, according to Healthguide.org.
Choose Foods with a High Fullness Factor
When cutting down your portion sizes, don't leave yourself feeling hungry. This can lead to binge eating, which piles the weight onto your belly. Beansprouts, watermelon and grapefruit are very filling per calorie, while you need to eat a lot of potato chips, white bread and chocolate to fill yourself up. The Nutrition Data website informs you which foods really fill you up.
Change the Way You Eat
Relax while you are eating, and chew slowly. Eating too quickly often leads to overeating as it does not give you the time to feel full. That's why you may feel bloated and stuffed after eating a large meal, and the extra calories turn to fat around your abdomen. Using a smaller plate can help you eat less as your brain tells you that you are getting the same amount of food when you fill up a small plate as when you fill up a larger one, according to ADA.
Think About Your Calorie Intake
Registered dieticians look at how many calories you eat and how many you consume when helping you to lose weightm according to ADA. If you take in more than you expel, you put on weight, which is often stored in the region of your belly. Calorie details are usually described on food labels, and the recommended intake is about 1,950 for women and 2,500 for men, though this increases if you exercise daily.
Consider what You Drink
A healthy diet includes plenty of water being drunk through the day at regular intervals. Many drinks including milky coffee, soft drinks, juices, energy drinks and alcohol are high in calories, which are stored around your belly. They should be enjoyed as treats rather than sipped throughout the day.
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