How To Lose Belly Fat For Women Over 40 – Belly fat Only the words can scare you. Most people don’t really want it. But it can be hard to lose.

Why do we have it in the first place? Sometimes, belly fat is just par for the course as we get older. This is especially the case after menopause, when your body fat tends to shift towards the belly (due to declining estrogen levels). The Mayo Clinic also says that your fat increases as you age while your muscle mass decreases. Less muscle mass means the rate at which your body uses calories decreases. And that makes it hard to beat belly fat.

How To Lose Belly Fat For Women Over 40

If you eat more calories than you burn through exercise and daily activities, then you will put on pounds, some of which will likely pile up around “Your expanding waistline may be partly out of your control. Being apple-shaped (carrying or gaining weight around the waist) instead of pear-shaped (carrying or gaining weight in the hips) may be linked to genetics.

Quick Hiit Workouts To Burn Belly Fat

Conquering belly fat isn’t just about fitting into your favorite jeans. Research shows that belly fat poses some serious health risks. That’s because belly fat isn’t just that extra layer of padding under the skin (subcutaneous fat), says the Mayo Clinic. It also includes visceral fat, which surrounds your internal organs and lies deep in your abdomen. This visceral fat can lead to health problems such as colorectal cancer, type 2 diabetes and cardiovascular disease – even premature death.

It’s a no-brainer: Get that heart rate pumping. The Office of Disease Prevention and Health Promotion suggests that adults get at least 150 minutes per week of moderate-intensity exercise or 75 minutes per week of vigorous-intensity aerobic physical activity.

To help you lose belly fat, it is important that you eat healthy. Fill up on vegetables and fruits (in a variety of colors) and whole grains (brown rice, oatmeal, whole wheat pasta). Choose low-fat dairy products and lean protein sources (fish, poultry, beans).

Watch your fat intake. That means going for polyunsaturated fats (found in things like salmon and other fatty fish, corn oil, and olive oil) and monounsaturated fats (found in things like avocados, peanut butter, and olive oil). These foods can benefit your body because they have anti-inflammatory effects. Watch your intake of saturated fat, which is found in meat and full-fat dairy products like butter and cheese.

How To Lose Belly Fat Without Exercise

Just remember that you can get too many calories from eating too much of anything, even good fats, so consume fats in moderation.

You also want to avoid processed, packaged foods. Limit your intake of refined grains (crackers, cookies, chips, white bread, pasta) and refined sugars (desserts, sweetened beverages).

Be sure to watch how much you eat when you are at home and eating out. To help determine portions, the Cleveland Clinic suggests comparing foods to common objects. For example, eat a handful of vegetables and fruits or a small handful of nuts. A serving of fish, meat or poultry should be about the size of a deck of cards. MyPlate.gov suggests making half your plate fruits and vegetables, one-quarter grains and one-quarter protein.

You can also serve meals on smaller plates. That way you’ll eat less, but your plate will look full.

How To Lose Belly Fat Quickly

When eating, follow the tried but true trick of eating half your meal and bringing the leftovers home. Or order an appetizer and share a main course with your partner.

Want to make easy and healthy fare? You will find tons of healthy recipes on our website. From quick weekday meals to simple appetizers and delicious desserts, you’ll love our recipes.

Have you ever met a person who is not stressed? Work, kids, finances. The list goes on for sources of stress for almost everyone. Whatever the cause, stress can make it harder for you to lose belly fat. Why? We often choose unhealthy foods when we are stressed. Come on: Have you ever reached for a carrot when you’re stressed? Most likely, no. You’re not alone if you’ve dipped into Halloween candy, no matter how old it is. In addition, cortisol, the stress hormone, has been linked to more abdominal fat.

That’s why it’s important to keep your stress under control. Maybe you exercise or meditate. Maybe socializing with friends or family helps you cool down. Do whatever you need to do to let off steam.

How To Lose Belly Fat If You Have Type 2 Diabetes

Be sure you get plenty of shut-eye. The amount of sleep needed to function well and not sleep during the day varies. But the National Institutes of Health says most adults need about seven to eight hours of quality—meaning uninterrupted—sleep a night to reap a good night’s worth of Zzz’s health benefits, which include cell growth and repair.As a personal trainer and weight – loss coach, I am constantly answering health and fitness questions from my clients, on social media and in our

. In this column, I address some of the most common questions and roadblocks that stump people on their journey to establishing a health and fitness routine.

This is a question I hear quite often from my clients. For many, the belly dog ​​is the area of ​​the body they are most self-conscious about. I am often asked if there are specific movements or types of exercise that help lose weight around the midsection.

But while there are no magic moves you can make to reduce weight in one specific area, there are some things you can focus on that will help you lose belly fat over time.

Learn How To Lose Belly Fat With These Diet And Workout Tips

I recommend focusing on weight loss in general — knowing that overall weight loss will also lead to weight loss in the midsection.

It is important to note that it is impossible to talk about weight loss without dealing with diet. Taking inventory of what you eat and replacing foods that provide empty calories like processed carbs and sugars with whole foods has helped many of my clients reduce bloat and shed extra pounds.

Once you clean up your diet, turn your attention to your workout routine. Here’s where to focus your efforts when it comes to exercise to help reduce overall body fat and tone the midsection.

Endless crunches won’t do much if your abdominal muscles are buried under excess body fat. Cardio is key to burning calories and losing weight. Biking and walking are two low-impact forms of cardio that I often recommend to clients. Walking is one of the most underrated forms of exercise when it comes to burning calories and losing weight. In fact, many people in our Start Facebook group credit daily walking with helping them lose weight and shed inches off their waist! Riding a bike or using a cycling machine is another great calorie burning exercise. When you cycle, you use your core and lower body while also increasing your heart rate. If you have access to a spin bike, try interval training by varying the incline and speed. If you want to go cycling outside, look for a path with hills and play with your speed for some variation.

The Best Strength Workout To Blast Belly Fat

Research shows that the combination of strength training and cardio exercise works well for weight loss. Strength training helps build muscle, which burns fat and boosts metabolism. Plus, muscle burns more calories than fat, so building muscle helps us burn more at rest, which will also help aid weight loss. And many strength training exercises engage the core, which will help strengthen the abdominal area and increase muscle tone in the midsection. Try one of these strength routines for exercises that will build muscle and work the core:

Finally, target your core by incorporating exercises that tone and strengthen the abdominal muscles. Remember: The abs are the one muscle group you can train every day!

As a Pilates instructor, I recommend starting every ab routine with a pelvic tilt. This exercise helps you tune in with your core. By pulling your navicular toward your spine and engaging your deepest abdominal muscles, you train your body to work the core not only during ab moves, but during other forms of exercise as well. Additionally, tightening the core and engaging the deep abdominal muscles helps flatten and tone the midsection.

I also recommend choosing ab workouts like mountain climbers that work the whole body, not just the abdominals. With body movements, you will burn more calories, which will help with weight loss and build strength in all areas of the body.

On Average, How Long Does It Take To Lose Belly Fat?

Stephanie Mansour is a contributing health and fitness writer for . She is a certified personal trainer, yoga and Pilates instructor and weight loss coach for women. She hosts “Step It Up with Steph” on PBS. Join her free health and weight loss challenge and follow her for daily inspiration on Instagram and her new app. We consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations on foods, health aids and nutritional products. safely and successfully guide you to make better diet and nutrition choices. We strive to recommend only products that adhere to our philosophy of eating better while still enjoying what you eat.

Between work, social commitments and taking care of yourself, your 30s can be a very busy time

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