Stomach fat can accumulate in women due to a decrease in estrogen. According to MayoClinic.com, lower levels of estrogen influences where fat is distributed so even women that aren’t gaining weight may have more fat around the belly. Fat around the waist is not only a cosmetic concern, it can also pose a health risk. Belly fat increases your risk of developing cardiovascular disease, stroke, certain cancers and diabetes. Even if your fat is related to hormones, weight loss strategies are generally the same.
Step 1
Consult your physician. If you notice an increase in stomach fat, you may benefit from hormone replacement therapy, although the research is inconclusive, according to Harvard Medical School.
Step 2
Perform moderate-intensity exercises for 30 to 60 minutes daily, such as brisk walking, jogging or cycling. A study conducted by Duke University and published in October 2005 in the “Journal of Applied Physiology” found that adults who did not exercise experienced a 9 percent gain in visceral fat, the type of fat that is particularly concerning and surrounds your internal organs. Participants who walked or jogged 12 miles a week added no visceral fat.
Step 3
Add strength or weight training to your exercises at least twice a week. A study published in October 2007 in the “American Journal of Clinical Nutrition” found that strength training reduced abdomen fat in premenopausal women participants by nearly 4 percent.
Step 4
Include some yoga moves in your daily routine. While situps and crunches can help tone abdominal muscles for some, Dr. Oz reports that these are often ineffective for trimming the midlife belly. Instead, he recommends holding a plank position or the cat pose. To perform the cat pose, arch your back like a cat and inhale, pulling your stomach back toward the spine. Inhale for 4 seconds and exhale for 4 seconds. This works the deep abdominal muscles.
Step 5
Reduce your total caloric intake and eat smaller portions of your food to decrease belly fat.
Step 6
Change your diet. Avoid trans fats in your diet and packaged foods. Focus on whole grains, fruits and vegetables to help you lose your stomach fat.
References
- MayoClinic.com; Belly Fat in Women: Taking — and Keeping — It Off; April 2011
- Harvard Medical School; Abdominal Fat and What to do About it; December 2006
- “Journal of Applied Physiology”; Inactivity, Exercise, and Visceral Fat; Cris A. Slentz, et. al.; October 2005
- “American Journal of Clinical Nutrition”; Strength Training and Adiposity in Premenopausal Women; K.H. Schmitz, et al.; October 2007
- The Dr. Oz Show: Get Rid of Belly Fat
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