For women, belly fat is a problem that is very hard to control. Even the most conscious and healthy women often have to deal with bulges around their stomach, no matter how much they try to lose it. It is especially women who have had children – particularly, women who have gone through a C-section birth, who suffers more from this annoying problem.
However, belly fat is far more serious than just annoying. It’s more than not being able to pull on our jeans or having a wobbly middle inside a swimming dress. Belly fat in women is actually linked to Type-II diabetes and heart diseases – a problem that needs to be dealt with seriously.
Here are some effective ways to deal with belly fat in women, both diet-related and exercise.
- Eat Healthy
Fat starts to gather around your stomach when your calorie intake is more than the calories you burn. So, the first step would be to limit the number of calories you are consuming every day. Eating healthy is the best way to make sure you are not contributing to more belly fat before you start to lose them.
Adopt a more plant-based diet that mostly contains fruits and vegetable, whole grains and lean proteins, fish and seafood, and low-fat dairy products. Avoid all kinds of processed and packaged food, baked or fried items and try to eat home-cooked meals instead of store-bought food.
- Avoid Sugar
Anything that contains sugar adds to your belly fat. Any kind of concentrated fruit juices, artificially sweetened drinks, fizzy drinks, sodas and even alcoholic drinks – everything needs to be avoided at all times. The only drinks you should need is water and perhaps, infused water.
- Reduce your Portion Sizes
Generally, we can survive on half on what we eat; the rest is just unnecessary. You can reduce your portion sizes by half and still get all the necessary nutrients from your food. Eat only the amount you need to not feel hungry, and not a morsel more. Even when eating outside, share your meals with someone else, or take half of it home for your next meal.
It takes a while for your brain to receive the signal that you are full, and by then, you would have already eaten more than necessary. So eat slowly so that you know when to stop, and stop immediately when you are full, no matter how much you love the meal.
- Eat more Protein
Your meals should contain more protein than any other kind of nutrient. Protein-based meals fill you up more only after eating a small amount, reduces your cravings by up to 60%, and helps you eat less every day.
Whole eggs, nuts, meat, fish and seafood, legumes and dairy are high-protein products that should be a major part of your meals instead of carbohydrates. Protein-based meals contribute to building muscles more than body fat and helps you feel full all day long.
- Use Coconut Oil
You can use coconut oil in your cooking, in frying or baking, or even in salads. Although a slightly different taste than soybean or any other cooking oil, coconut oil can actually help in reducing your belly fat. Only 2 tablespoons of coconut oil in your food every day can gradually reduce the fat built around your belly forever.
- Walk, Run or Jog
These three are the easiest exercises you can try to reduce your belly fat and your overall weight. Walking in a fast manner, especially after a meal, can help burn more calories before they have a chance to accumulate around your belly.
Spending as less as 45 minutes every day walking, jogging or running can also make sure your belly fat gradually dissolves away in front of your very eyes, combined with healthy eating.
- Apply Intermittent Fasting
Intermittent fasting is the new and popular weight loss technique that requires you to fast for 16 hours straight and then eat in an 8-hour window. You should do this only a few times within a week, not every day, for some significant weight loss, particularly the loss of belly fat.
Another option for intermittent fasting is to not eat for a total of 24 hours, once or twice in a week. This eating pattern is becoming quite popular among women today for burning fat and extra calories, and can even prevent Type-II diabetes.
- Try Apple Cider Vinegar
Around 2 tablespoons of Apple Cider Vinegar, mixed with water, every day can make a huge difference to your belly fat. This natural supplement has a number of health benefits, including lowering your blood sugar, and of course, burning fat. Both in men and women, diluted Apple Cider Vinegar has been known to cause fat loss, especially around the stomach.
- Drink Green Tea
Green tea has been a favourite of anyone who has looked forward to burning fat and lose weight. This tea has a very small amount of caffeine and a high reserve of antioxidants; both caffeine and antioxidants boost metabolism and burns fat.
Green tea works better when you are also exercising, as a rule.
- Try Yoga
There are some specific yoga positions that are perfect for burning belly fat, particularly:
- the Tadasana or the Mountain Pose,
- the Paschimottanasana or the Seated Forward Bend,
- the Padahastasana or the Standing Forwards Bend,
- the Surya Namaskar or the Sun Salutation,
- the Pavanamuktasana or the Wind Relieving Pose,
- the Naukasana or the Boat Pose,
- the Ushtrasana or the Camel Pose,
- the Bhujangasana or the Cobra Pose,
- the Marjariasana or the Cow Cat Pose, and
- the Shavasana or the Corpse Pose.
All different yoga positions have some health benefits for the human body, but these particular poses or asana take particular care in reducing belly fat.
Belly fat can be an annoying flaw, but it is much worse than that. In women, belly fat can be the start of obesity if not immediately taken care of, later leading to heart diseases and diabetes, and many other health problems.