Abdominal fat can appear at any age, but it's more likely to pile on as you get older. In women, belly fat is particularly common after menopause. Abdominal fat includes visceral fat, which wraps around your internal organs, and subcutaneous fat, which lies below the skin. It increases your risk of health problems, including heart disease and diabetes. Besides eating too many calories and not getting enough exercise, other factors can make belly fat more stubborn to beat.
Eat Smaller Meals
People with apple shapes tend to have higher levels of the hormones cortisol and insulin, according to Cassandra Forsythe, author of "Women's Health Perfect Body Diet." Both of these hormones can increase fat storage around your abdomen. One way to keep these hormones on an even keel is to eat smaller, more frequent meals, says Forsythe. Make sure those meals are nutritious, however. Eat fruits, vegetables, lean protein, whole grains and low-fat dairy instead of foods made with saturated or trans fats and refined carbohydrates.
Build Muscle
If you're already doing aerobic exercise but your belly fat is as stubborn as ever, add strength training to your fitness routine. Muscles increase your basal metabolic rate so that your body burns calories more quickly. In a Spanish study published in the journal "Diabetes Care" in March 2005, strength training significantly reduced visceral abdominal fat in men with diabetes by 10.3 percent and subcutaneous abdominal fat by 11.2 percent. Strength training also can help to trim or prevent visceral fat in women, according to another study published in the "American Journal of Clinical Nutrition" in 2007 led by Kathryn H. Schmitz of the Center for Clinical Epidemiology and Biostatistics, University of Pennsylvania School of Medicine.
Sleep More
A lack of sleep disrupts hormonal activity in your body, causing hormones such as cortisol to surge. It also lowers your metabolic rate, making it more difficult for you to use up extra calories. Get at least seven or eight hours of sleep each night. If you've been having trouble sleeping for some time, consult your doctor. An underlying medical condition may exist. If occasional sleeplessness more accurately describes your situation, try changing your bedtime routine. For instance, reduce activity about an hour before going to bed; that includes not using the computer or watching TV. Take a warm bath, turn on white noise such as a fan and try to go to bed at the same time each night.
Stress Less
Chronic stress also increases cortisol levels and abdominal fat. Also, considering that stress often disrupts sleep, it creates a sort of double whammy when you're trying to get rid of abdominal fat. Spend at least 15 to 20 minutes daily practicing stress-reduction techniques such as deep breathing, meditation and yoga. Also, improving your time-management skills, asking for help and delegating at home and work also can reduce stress, while helping to keep your tummy trim.
References
- MayoClinic.com: Belly Fat in Women: How to Keep it Off; Mayo Clinic Staff
- "Diabetes Care"; Twice-Weekly Progressive Resistance Training Decreases Abdominal Fat and Improves Insulin Sensitivity in Older Men With Type 2 Diabetes; Javier Ibañez; March 2005
- "University of Chicago Chronicle"; Lack of Sleep Alters Hormones, Metabolism; John Easton
- "American Journal of Clinical Nutrition"; Strength Training and Adiposity in Premenopausal Women: Strong, Healthy, and Empowered Study; Kathryn H. Schmitz et al.; September 2007
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