There are a number of factors that influence the prevalence of belly fat in women. These include diet, postural alignment and muscle tone. Age, especially menopause, can also cause an increase in belly fat in women. When considering belly fat, one should keep in mind that spot reduction is a myth. However, there are other ways to reduce all over body fat. Additionally, abdominal toning exercises can enhance the appearance of the abdominal region.
How Do Women Get Rid of Belly Fat
Step 1
Evaluate your diet. Check the fat content of the foods that you typically eat. You can use the calorie and fat chart listed in Resources. Eating high-fiber foods, which aid in elimination, can also help reduce belly fat. Choose a diet that is rich in whole grains. However, according to nutritionist Joy Bauer, you should steer clear of specialized diets that are designed to help reduce belly fat. There has not been any substantial evidence that proves that certain foods are more effective than others at reducing belly fat.
Step 2
Practice aerobic exercise. You will want to perform at least 30 minutes of aerobic exercise on a daily basis. The best type of aerobic activity is the kind that you enjoy doing. However, if you live in a hilly area, running or walking up hills burns more calories than working out on flat terrain. It also requires greater core support, which can result in enhanced abdominal tone.
Step 3
Practice total body strength training. Strength training exercises raise your metabolic rate, so you are actually burning more calories in your resting state. Additionally, performing exercises for the upper back will improve your posture, which will in turn make your abs look flatter.
Step 4
Stay hydrated. Your body can't survive without water. As such, when it feels dehydrated, it stores fluid to keep you from dying. This fluid storage is often seen as abdominal bloat. Although it sounds counterintuitive, the best way to get rid of bloat is to drink more water.
Step 5
Improve your posture. The way you stand can make it seem as if you have more belly fat than you really do.
Step 6
Work out on a stability ball. This is one of the best exercises for toning the muscles around your belly. Lie on the ball with your knees bent and your lower back firmly on the the ball. Clasp your hands either behind your head, or cross your arms at your chest. Inhale to prepare. As you exhale, draw your navel toward your spine, and lift your shoulder blades from the ball. Perform three sets of 12 repetitions.
Tips and Warnings
- Practice drawing your navel toward your spine. Do this for 10 seconds, 10 times a day.
- Avoid diet supplements and crash diets, which may have unhealthy consequences. While some women experiment with HGH hormones, some studies link hormone use to an increased risk of cancer.
Things You'll Need
- Comfortable aerobic workout apparel
- Healthy, low-fat diet
- Stability ball
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