Women often notice an increase in belly fat as they age, according to MayoClinic.com. Whether your fat seems to go to your hips, thighs or abdomen, losing the excess pounds requires effort and incentive. Like many women, you may want to lose weight as a way to enhance your appearance; however, weight loss can also provide some important health benefits. Weight loss training involves modifying your diet and participating in regular exercise and physical activities.
Demographics
While both men and women may notice an increase in pounds during their adult years, women may experience weight gain at certain stages in their lives. According to PubMed Central, about 50 percent of American women between the ages of 20 and 40 are overweight. Women in this age group may experience weight retention after pregnancy, especially low-income women. Some women also gain additional pounds after menopause and other hormonal changes.
Losing Weight
MayoClinic.com recommends women lose excess weight by consuming a healthy diet and exercising daily. Weight loss involves burning more calories than you consume. While restricting your calories through dietary measures can help reduce fat, regular exercise can make your body burn additional calories, increasing your weight loss.
Nutrition
The Institute of Medicine recommends sedentary women consume between 1,625 calories and 2,211 calories per day, depending on height. Active women should consume between 2,025 and 2,769 calories daily, depending on height. A healthy low-calorie diet includes a variety of foods that supply about 20 to 35 percent of your calories from fat, 45 to 65 percent from carbohydrates, and 10 to 35 percent from protein sources. MayoClinic.com recommends replacing saturated fats with polyunsaturated fats and increasing your portions of fruits and vegetables while reducing your intake of white bread and refined pasta.
Exercise Considerations
While aerobic exercises, such as walking, jogging, bicycling and swimming, can help you burn calories, the American College of Sports Medicine recommends strength training for women. As part of a weight loss training program, lifting weights can help reduce body fat and increase your metabolism. Unlike men, most women do not build bulky muscles from lifting weights, due to their estrogen levels.
Health Benefits
Weight loss training that combines diet and exercise may help you achieve a smaller, stronger physique. Exercises, especially weight-bearing ones, can help you combat osteoporosis and frailty due to bone and muscle loss. Losing weight can also help reduce the amount of visceral fat, the unhealthy fat that forms deep within the abdomen, reducing your risk of diabetes, cardiovascular disease and certain types of cancer.
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