Judging by the front cover copy for women's fashion and fitness magazines, the belly is one of the three body areas women feel most self-conscious about. The bad news is that you can't specifically target your stomach for fat loss -- this idea, called "spot reduction," is a soundly debunked fitness myth. You have to observe general weight loss practices and lose weight from your body as a whole. Fortunately, your belly is part of your body as a whole. Although weight loss basics apply to men the same as they do women, there are practices for women to follow and avoid.
Diet And Nutrition
Step 1
Observe a sensible weight loss diet that reduces your calorie intake while observing basic healthy eating practices. Many diets are available, some of which are specifically tailored to female physiology.
Step 2
Eat more red meat and dark greens. Both of these foods stimulate your body to produce testosterone, which is responsible for muscle growth. More muscle means a faster metabolism, and a faster metabolism means burning more calories in all activities.
Step 3
Take a multivitamin every day. Harvard health writer Walter Willett recommends this to fill in any nutritional holes left by your restricted diet. In "Strong Women Stay Young," Miriam Nelson recommends using vitamins tailored for women in your age range.
Exercise
Step 1
Get a 20- to 30-minute cardiovascular workout three times per week. If getting your cardio outdoors, run in public areas during daylight hours for safety. Though wearing head phones while running is popular, police organizations nationwide discourage this practice, again for better safety.
Step 2
Perform a 30- to 40 minute resistance workout three times per week. A workout that focuses on your belly won't burn fat from that area faster. However, it will tighten and tone the muscles, creating a more attractive frame for the fat to hang from.
Step 3
Take one day off each week, doing neither cardio nor resistance. The rest and recuperation process is as important to successful fitness as your workouts.
Maintenance
Step 1
Measure your waist once per week using the measuring tape. Track your progress in a journal. Personal trainer Bill Phillips advises that this practice alone can help you stay motivated over the long haul of a successful weight loss plan.
Step 2
Give yourself a small, non-food reward for reaching specific benchmarks. Benchmarks are small victories you accomplish on the way to reaching larger goals. Two good benchmark systems for losing belly fat are inches lost or consecutive days without cheating.
Step 3
Take one day off each week from your diet, allowing yourself to indulge in favorite treats. Although this will slow your short-term progress, Phillips says it contributes to your long-term success. It's easier to resist temptation on Wednesday if you know you can spoil yourself on the weekend.
Things You'll Need
- Internet access
- Tape measure
References
- "Strong Women Stay Young;" Miriam Nelson; 1998
- "Body for Life;" Bill Phillips; 1999
- "Eat, Drink and Be Healthy;" Walter Willett; 2004
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