Excess belly fat is a common complaint for many women. Due to numerous factors, a large number of women seem to gain fat in their belly and abdominal areas, particularly as they age, according to MayoClinic.com. Although it can be a frustrating problem to deal with, you may be able to fight your mid-section bulge by losing weight and exercising.
Risks
The risks of excess belly fat are more than simply having to buy pants that are a size or two larger. According to MayoClinic.com, excess belly fat in women can cause an increased risk of heart disease, breast cancer, diabetes, metabolic syndrome, gallbladder problems and colorectal cancer. The reason abdominal fat is so dangerous is because the cells are actively producing hormones that can affect your insulin resistance, contributing to diabetes, or raise your estrogen levels, which can cause breast cancer.
Causes
Age, hormonal factors, menopause and genetics can all play a role in the development of excess abdominal fat in women, according to Harvard Health Publications. Additionally, as you get older, you may eat more and decrease your overall level of physical activity, causing a slow-down in your metabolism. When you age, excess weight tends to be shifted from your hips and thighs to your abdominal area. While this is also true for men, it's even more likely for women, since women generally have a higher overall body fat percentage.
Exercise
Despite these factors, you're not condemned to a bulging belly for the rest of your life. According to Harvard Health Publications, one of the best ways to battle belly fat is to bring your weight down to a normal level through increasing your level of physical activity. Aerobic exercise burns fat from your entire body, but abdominal fat responds very well to exercise, so you may notice that you lose weight from your belly area first. Aim for at least 30 minutes of moderate intensity exercise a day. Additionally, strength training, such as targeted abdominal exercises like crunches, are also an important component of losing belly fat. Strength training increases lean muscle mass, which burns more calories than fat cells, and also promotes a more toned, firmer abdominal appearance.
Diet
Diet is also important for losing belly fat. In order to lose one pound of fat, you need to eliminate 3,500 calories from your diet each week. Don't try to cut out more than this number, however, because your body will shut down and go into starvation mode, which will actually result in a slower metabolism. Additionally, eating more complex carbohydrates such as whole grain breads and cereals, fruits and vegetables can help, according to Harvard Health Publications. Avoid empty calories from alcohol and sugary, carbonated beverages, and opt for water or tea instead.
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