Many women gain belly fat as they age due to factors such as heredity and changes in hormones, according to MayoClinic.com. An extra bit of belly pudge may seem innocent enough, but that isn't necessarily the case. Having excess belly fat increases your risk of developing diabetes, heart disease and some types of cancer. Fortunately, deeply deposited belly fat may be the first fat to go as soon as you adopt a few healthy habits.
Daily Cardio
Get at least 30 to 60 minutes of moderate-intensity cardiovascular exercise per day to lose or control your weight and you are likely to drop belly fat, according to the Harvard Medical School Family Health Guide. Don't set yourself up for failure by committing to an hour of daily exercise if you have never been one to exercise. Begin gradually and ease your way in. For example, split up your daily 30 minutes into two or three 10- to 15-minute segments of walking or jogging. You don't necessarily need a treadmill or basketball court to get in the extra exercise, either. Try taking a walk at your lunch break and skip around the block with your dog when you get home from work.
Muscle Building
Adding weight training to your exercise routine will help you build up muscle, which will help you burn calories at a faster rate and speed up your belly fat loss. Aim for at least two 20- to 30-minute weight training sessions each week with at least one day of rest in between. Ask a certified trainer to help you find an exercise for each major muscle group and do 10 to 12 repetitions of each exercise for maximum benefits. Bear in mind that spot-training exercises such as sit-ups won't directly cause you to burn off belly fat. You will need to continue burning off the fat layer with cardiovascular exercise before the toned muscles beneath will show through.
Complex Carbs and Healthy Fats
Focus on the types of carbs and fats you eat. Eating greater quantities of complex carbs such as vegetables, fruits and whole grains and limiting simple carbs such as sugary drinks and white rice can help you lose belly fat, according to MayoClinic.com. Additionally, replacing most saturated fats -- such as red meat and whole milk -- with polyunsaturated fats such as walnuts and oily fish can also help you fight the belly bulge. You may also need to cut down your portion sizes and overall calorie intake per day if you are overweight. Consult your doctor to determine whether ditching calories would help you banish belly fat.
Goal-setting Tip
Measure your waist by running a tape measure around its mid-section at navel-level. In the process, don't suck in your stomach or tighten the tape so much that it pulls down your skin. Women are more likely to have an unhealthy concentration of belly fat if their waists measure 35 inches or greater, according to MayoClinic.com. Set your goal to have a waist measurement below 33 inches rather than focusing solely on what your bathroom scale tells you.
References
- MayoClinic.com: Belly Fat in Women: How to Keep it Off
- The Harvard Medical School Family Health Guide: Abdominal Fat and What to Do About it
- "Women'sHealth": 50 Ways to Lose Belly Fat
- UAB Medicine: Belly Fat
- U.S. News and World Report Health: Four Ways to Shed Belly Fat and Protect Against Heart Failure
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