Each woman is beautiful in their own unique way. What is it that almost every woman hates? Unwanted Belly Fat. It usually comes uninvited, and it’s very stubborn to leave. It’s not a company you want to be with. Take notes if you answered “not me.” Eat this, not that! received the inside scoop from Mike Bohl MD, MPH ALM. He is a medical expert board member, certified nutritionist and personal trainer who helped create the body program. We’ve compiled six tips to help women lose and maintain belly fat.
As women get older, their muscle mass decreases and fat increases. Mayo Clinic says that belly fat is a common problem, and is caused by low estrogen levels. What is the result? Women tend to gain weight in the area around their waist. During the winter, it’s likely that you are less active and stuck inside, which can make the problem worse. Spring is here, and you might be motivated to lose belly fat.
Here are six guidelines that Dr. Bohl recommends you incorporate into your daily life. Consistency is the key to getting results from any fitness plan.
Keep a good cardio program on hand.
Research supports this. A study conducted by Duke University Medical Center found that aerobic exercise was the best way to reduce abdominal fat, which poses serious health risks.
You can do cardio in many different ways. It’s easy to pass time working out with your friend. Bohl recommends that you do cardio at least five times a week.
Strengthen your muscles regularly.
Weight loss is not possible without strength training. Strength training helps you burn calories both at the gym as well as when you are recovering. Strength training will help you achieve a toned appearance, says Dr. Bohl.
Consume high-protein foods.
Lean proteins are a great way to keep you feeling full and avoid consuming extra calories. As Dr. Bohl explains, “Lean protein sources, such as chicken, fish and plant-based foods, are an excellent way to get nutrition that will complement your strength-training.”
Eat healthy fats and carbohydrates.
A calorie deficit is the key to weight loss. It is important to consume fewer calories that you expend.
Dr. Bohl says, “There has been much research on whether low-fat or high-carb diets are better for weight-loss. When designing your meals, don’t worry about fats and carbs. Just focus on healthy versions of them both.” Whole grains are healthy carbs, while monounsaturated or polyunsaturated oils and fats make up the best fats.
UPMC’s Health Beat explains that fruits, vegetables, and whole grain are healthy choices because they are rich in dietary fibre, vitamins and minerals. According to Harvard T.H. Chan School of Public Health, when it comes healthy fats “good” unsaturated oils – aka monounsaturated or polyunsaturated – include foods such as fish, nuts and seeds. Chan School of Public Health.
Every week, plan a day to “cheat”.
It may surprise you to learn that cheating days can be enjoyed every now and then. This is also an important step to ensure you keep the weight off once it’s been lost.
If you do not allow yourself any flexibility you may just stop eating altogether. If you want to lose weight, do not worry about breaking the rules here and there. You’ll get the best results if you follow your routine in general, says Dr. Bohl.
Talk to your doctor about your goals for weight loss.
Maintaining a healthy diet and regular exercise is the key to weight loss. But medical science has also realized how crucial individual physiology can be to weight status. Talk to your doctor if you think you are doing everything right to lose weight, but it’s not working.
You can discuss with your doctor the medications you could use to help achieve permanent weight reduction.