Busy lifestyles often result in the consumption of fattening foods that contribute to belly fat, although your heredity and the natural aging process also play a role. Women who carry excess weight in the stomach face an elevated likelihood for breast cancer and cardiac problems. While the dangers associated with belly fat are serious, medication isn't necessary to lose the unwanted weight. Understand the ways you can make changes to your life in order to return to a slimmer size.
Step 1
Cut calories. Healthy weight loss begins by lowering your daily calorie consumption. Include fruits and vegetables as key players in your diet, which are rich in vitamins, minerals and carbohydrates but low in calories.
Step 2
Make time for exercise. Health experts recommend adding time for aerobic activity at a moderate level of intensity to your schedule almost every day as the best way to reduce belly fat and keep it off. Walk, jog, swim or ride your bike for a minimum of 30 minutes, although a longer workout with an increased pace helps you shed the tummy fat faster.
Step 3
Know your fats. Polyunsaturated fats are healthy and won't hinder your efforts to lose tummy fat, although trans fats and saturated fats should be avoided.
Step 4
Set healthy limits. Doctors recommend consumption of at least 1,200 calories daily and a maximum weight loss of 2 lbs. weekly. Crash diets that advocate severe calorie restrictions in order to achieve rapid weight loss are dangerous and ineffective.
Step 5
Strengthen your stomach muscles. Abdominal hollowing sculpts your stomach muscles and increases your chance for a flat belly. Start on all fours with your belly hanging down. Take a deep breath and then exhale. As you end your exhalation, suck your navel up and in toward your back for about 10 seconds. Aim for 10 repetitions daily.
Step 6
Bite a carrot. Vegetables like celery or carrots give your mouth something low-fat to chew on and can help you quit smoking, as the bad habit raises your cancer risk and also contributes directly to belly fat.
Step 7
Grab a hand weight. Strength training for 20 minutes up to three times every week lets your muscles work against resistance from hand weights and barbells and enhances your ability to reduce fat and burn calories. Obtain your doctor's permission first and breathe normally as you lift to avoid strain.
Step 8
Laugh more. Women with high levels of hostility and stress are more likely to acquire stomach fat, so increase the relaxation in your life and try to avoid situations that make you upset.
Tips and Warnings
- Measuring your waist can alert you to the need to lose belly weight. Start by placing a tape measure around your waist close to the level of your bellybutton. Breathe at a normal rate and keep the tape measure comfortable but snug. A healthy waist measurement for women is typically considered under 33 inches.
- Some women suffer an expanding midsection without gaining weight due to a natural decrease in the levels of fat in your hips and arms that occurs with aging.
Things You'll Need
- Carrot or celery
- Hand weights
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