As a woman, losing belly fat can improve not just your shape but your overall health as well. Excess weight carried around the waist increases your risk of heart disease, the number one killer of women in the United States, according to the American Heart Association. Fortunately, a large body of research shows that through a few simple steps, weight loss is possible both short-term and for the long haul. The challenge of losing extra weight may seem daunting, but with the right tools, you can drop the belly fat and keep it off for a lifetime.
Step 1
Set S.M.A.R.T. goals. Research clearly demonstrates that goal-setting increases your likelihood of weight loss. Plan your belly fat loss strategy by creating goals that are Specific, Measurable, Achievable, Realistic and Timely.
Step 2
Set a "Specific" goal to lose belly fat, for example. "Measure" your progress using your measuring tape and bathroom scale. "Achieve" the best results by choosing short-term goals that are steps on the path to your long-term goals, and "Realistically" plan to reduce your waist by 2 inches with a long-term goal of bringing your waist circumference to 35 inches or less in addition to losing 10 percent of your current body weight. Create a "Timely" plan such that you can expect to see short-term results in 6 weeks and long-term results in 6 months.
Step 3
Become aware of your current eating habits. Many women eat unconsciously, trying to fit food in around hectic schedules or simply eating because "it's time to eat." You wouldn't try to get to a new destination without knowing where you are to start with, so use a pen and paper journal, smartphone application or online software such as The Daily Plate to track the way you eat presently.
Step 4
Use your kitchen scale and measuring cups to accurately establish the amount of food you are eating. Evidence suggests that to establish a baseline, you need to track how you eat on at least 3 week days and at least 1 weekend day.
Step 5
Make small nutrition changes one week at a time. Once you have an understanding of your current food patterns, you have the power to choose where to trim away the excess that otherwise ends up around your middle.
Step 6
Start with water; are you getting enough? If not, let that be your first goal, and give yourself a week to gradually increase the amount of water you drink throughout the day. Search out sneaky empty calories such as sodas and salty and sugary "snacks" and reduce or eliminate them during another week.
Step 7
Examine your vegetable habits, and focus on increasing your consumption of minimally processed, brightly colored veggies throughout a different week. Through these small changes, a lifetime of health can be built slowly but surely while you whittle away your waistline.
Step 8
Make time for fitness every day. If you are just starting out, take short 10-minute bouts of brisk walking two or three times daily. "Brisk" means that you are swinging your arms, stepping quickly and breathing more deeply and rapidly than usual, and you may break a sweat. Aim to accumulate at least 30 minutes of physical activity on most if not all days of the week.
Step 9
Gradually increase this to 60 minutes of physical activity at least 5 days per week for maximum results. Accumulation is the key word to focus on: you can plan for shorter days and longer days, working around your schedule. Include your kids and partner if at all possible: the family that plays healthy together stays healthy together.
Step 10
Track your progress. Make it a habit to measure your waist at its smallest point every week and weigh yourself at the same time every day. Document these numbers in your pen and paper journal or with software, smartphone applications or The Daily Plate. Seeing the inches melt off and pounds fall away is tremendously motivating and will encourage you to keep up the great work.
Step 11
Remember that the belly fat didn't come on all at once, and it won't fall off all at once, either. Slow, steady progress through your short-term goals will ensure that you reach your long-term goal of a smaller waistline and a healthier you for a lifetime.
Things You'll Need
- Nutrition tracking tool, paper or digital
- Kitchen scale
- Measuring cups and spoons
- Sturdy athletic shoes
- Cloth tape measure
- Bathroom scale
References
- "The American College of Sports Medicine's Guidelines for Exercise Testing and Prescription," 7th ed.; 2006
- "ACSM's Resource Guide for Exercise Testing and Prescription," 5th ed.; 2006
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