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  • For women, carrying extra belly weight is a concern that becomes worse with age. Women tend to notice an increase in belly fat as a result of hormonal changes or slowing metabolism. Getting rid of this excess weight is challenging, but making some lifestyle changes will make it happen. Like any other weight loss program, diet, exercise and consistency will soon make a flabby belly flatter and better toned.

    Cut Calories

    There are no specific foods that will cause a loss of belly fat, but reducing calories to an amount that causes weight loss will work to reduce fat in all areas of the body, according to the Disabled World website. Reduce your calorie intake and increase your calorie expenditure to lose the fat. One pound of body weight is equal to 3,500 calories. The idea is to create a calorie deficit to reduce weight, according to AnneCollins.com. Depending on your body type you require a certain number of calories per day to maintain your current weight. If you require 2,000 calories to maintain your current weight and you begin a 1,500-calorie-per-day diet, it will take you seven days to lose one pound. Adjust your calorie intake to fit your situation. Stick to a healthy diet of lean meats, vegetables and fruits while avoiding fats and processed foods.

    Target Deep Abdominal Muscles

    Target your deep and lower abdominal muscles to lose the extra pounds in your belly. A good exercise for working these particular muscles is the pelvic tilt. Perform a pelvic tilt by lying on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and raise your hips off the ground to straighten your body. Hold the position for about 10 seconds and work your way up to 20 repetitions per workout.

    Interval Training

    According to an Australian study cited on fitness website eFit-Today.com, interval training actually targets belly fat and will help reduce the extra pounds being carried. Researchers found that a 20- minute interval training workout three times per week was more effective against belly fat than three 40 minute slow cardio workouts per week. Begin an interval routine by choosing a form of cardio, such as the treadmill or stationary bike, and go at 90 percent your maximum intensity for 15 seconds, followed by a rest of 30 percent of your maximum for about two minutes. Complete three to six intervals and finish with five minutes of moderate intensity exercise. Extend interval times and number of intervals up to a 20 to 30 minute routine once you feel comfortable doing so.

    Stay Motivated

    An important key to any weight loss program is to maintain the motivation. Keeping tabs on your progress will help you achieve better results in the long run because you will see your accomplishments. Use a tape measure and record the distance around your belly and check it each week to see your waistline shrink.

    Source:

    eFit Today: Best Cardio to Burn Belly Fat

    Disabled World: Losing Belly Fat for Women - Diet and Workouts

    Anne Collins: Food Calories & Weight Loss

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