How to Lose Belly Fat for Women: Practical Tips That Work
Between the natural aging process, stress in our lives, busy schedules, poor eating habits, and possibly bearing a few children, many women tend to experience increased belly fat. Losing stomach fat for women involves combining several strategies and committing to a healthier lifestyle. While this seems like a lot of work, it really just takes simple steps and creating healthy habits. If you want to know how to lose belly fat for women this article is for you.
How To Lose Belly Fat For Women
1. Add Weights
If you’ve been working out and aren’t seeing a difference, it may be because you’re not working out to your fullest potential. The majority of women who work out do not include strength training in their routine. Some may see strength training as a “man’s workout,” or don’t want to bulk up too much.
However, strength training is extremely beneficial for weight loss. While it may not seem like it, adding weights to your workout is one of the best ways to lose belly fat for women.
Building muscle increases your metabolism and makes your body continue to burn calories long after the workout has finished.
In between your cardio and HIIT workouts, add at least three days a week to do some strength training. You won’t become “bulky” overnight, so keep adding those weights to maintain muscle mass and strength.
If you aren’t working out at all, it’s time to start. Eating healthy is helpful in weight loss, but you’ll lose weight more quickly and keep it off by exercising. Exercising is also beneficial to your overall health, decreasing blood pressure and risk of cardiovascular disease, and increasing metabolism and energy.
Start slow and don’t overwork your body. Go for brisk walks every day and work your way up to jogging and running. Then add high-intensity interval training to your schedule a few days a week, as well as strength training. You’ll find that exercise boosts your weight loss in ways you never thought possible.
2. Drink Water
Ice cold water has more benefits than simply being refreshing. A recent study showed that women who drank more water were more successful in weight loss, independent of diet and activity. This means that increasing water consumption alone can increase the amount of fat you lose.
Water hydrates the body and can temporarily increase your metabolism. Each time you drink a full glass of cold water, you’re helping your digestive system speed up and increasing your overall health.Instead of reaching for that mid-afternoon snack, fill up on a cold glass of water.
You should also drink a glass of water about a half an hour before each meal to fill your stomach so that you don’t overeat during mealtimes. Drinking more water near meal times and in place of snacks has shown to reduce calorie intake in adults.
Make sure that you’re drinking enough water throughout the day; you should drink at least 2 liters of water per day. A great way to make sure you’re reaching this goal is to buy a 24-oz. water bottle. Give yourself goals throughout the day to drink the full bottle and refill it. You should have to refill the bottle at least 3 times a day.
Make the water more enjoyable by adding lemon, fresh mint, or cucumber. Making the water taste pleasing will give you more motivation to drink it.
3. Drink Green Tea
When you’re not filling up on water, choose green tea instead of sugary drinks. It can be consumed hot for comfort or cold for a refreshing drink and has tons of benefits.
Its most powerful benefit for weight loss is its specific catechins called EGCG, which have been found to boost metabolism. It also contains a mild, natural caffeine that aids the body in fat burning while being low in calories.
Drink green tea during your mid-afternoon lull to boost your energy while reaping its benefits. Avoid drinking it at night because it contains enough caffeine that it may keep you up late.
4. Get More Sleep
Heavy responsibilities, motherhood, and unending schedules mean that most women do not get as much sleep as they should. While most people should be sleeping 7-9 hours a night, a poll showed that the average woman only gets about 6 hours of sleep each night.
New mothers, those with insomnia, and those with chronic sleep problems get even less sleep per night. If you’re not getting enough sleep at night, you’re contributing to a slower metabolism because your body needs rest in order to use its energy correctly.
Lack of sleep has also been shown to increase your hunger hormones while decreasing the hormones that make you feel full, which will cause you to overeat the next day.
While there’s no way to stop a crying baby at night, women who find that they are having trouble sleeping should practice nightly meditation, decrease fluid intake at night, and turn off electronics near bedtime to increase the number of hours of sleep they get.
5. Increase Protein
If you’re having trouble with stubborn belly fat, chances are you are not consuming enough protein in your diet. Protein is one of the most important nutrients your body needs to be healthy and lose weight.
A high-protein diet has been shown to boost your metabolism, helping your body digest food quicker and lose weight. It also promotes weight loss by curbing your appetite and keeping you full longer.
Add protein to your diet by eating eggs for breakfast, or a hardboiled egg for a snack. Other high-protein foods are almonds, chicken breast, oats, and Greek yogurt. Each meal should include food with protein to ensure that you are consuming enough each day.
You can also add whey protein to your diet, which has been found to aid in weight loss and increase lean muscle in your body.
6. Eat More Probiotics
The best way to lose belly fat for women is to eat foods that do your work for you. Probiotics are highly successful at how to lose belly fat naturally. Probiotics are live bacteria and yeasts that are good for you. They offer tons of benefits to keep your digestive system healthy and in good working order.
The “good bacteria” that probiotics place in your digestive system has been found to be more prevalent in those who have a normal weight than those who are overweight. One study showed that participants who ate yogurt containing probiotics for 6 weeks lost 3-4% of their body fat.
More specifically, another study found that Lactobacillus gasseri, a probiotic bacteria, reduced belly fat by over 8% in participants who consumed it over a 12-week period.Adding probiotics to your diet is quite simple. Many companies are catching on to the benefits and advertising their products that contain probiotics, but you can also find them in many other foods.
The most popular food is yogurt with active or live cultures. Make it a snack or add it to your breakfast or lunch. Other products to look for are sauerkraut, Kombucha tea, and certain types of cheese such as cheddar, mozzarella, and gouda.
7. Eat More Consciously
Whether we like to admit it or not, women are emotional beings and it is common for us to eat out of distress instead of hunger.
This will obviously cause you to consume more calories than you need. How to lose stomach fat for women involves paying closer attention to when and what you are eating.
Engage in mindful eating by paying close attention to your cravings and when and how often you are eating. When you feel hungry in between meals, try thinking about your emotions and experiences before reaching for a snack.
While you’re thinking, drink a cold glass of water. The water has obvious benefits and gives your mind and body a chance to decide if it’s really hungry, or if you’re just thirsty, emotional, or bored.
8. Drink Coffee
Coffee addicts rejoice! High-quality coffee is high in antioxidants and can help you lose weight. Drinking coffee is actually successful in helping women lose belly fat. A recent study showed that women who drank coffee had a 10-29% boost in lipid oxidation, which burns fat in the body.
Another study showed that coffee consumption has the potential to boost your metabolism by up to 11%.The downfall: Those delicious, yet sugary and calorie-filled, Starbucks drinks don’t count. Stay away from the specialty drinks and try to drink your coffee as plain as possible.
If you need cream and sugar, try adding less and less each day to wean your taste buds towards enjoying black coffee.
9. Don’t Fill Up on Empty Calories
Foods are considered “empty calories” when they contain more calories than nutrients. They’re those snack foods—chips, cakes, cookies—that are tasty but contain many calories and very little nutrients.
This comes back to mindful eating; the point of eating food is to fuel the body, and when you eat food that doesn’t contain nutrients, you’re simply filling up on calories that do nothing for you.
Be more mindful of the food you’re consuming. Check labels for calorie and nutrient content and eat more organic food such as fruits and vegetables.
10. Drop The Soda
If you’re still drinking soda, it’s time to give up the sugary drinks altogether. Soda, as well as fruit drinks with added sugar, are one of the unhealthiest drinks you can consume. It’s detrimental to your health as well as weight control.
Numerous studies have shown that soda and sweetened drinks lead to obesity. Losing stomach fat for women involves getting rid of these unhealthy drinks altogether.Diet sodas are off the table as well.
In fact, a study found that those who drank diet sodas sweetened with artificial sweeteners had a 34% risk of having higher belly fat. The best idea is to drop the sodas and sugary drinks altogether.
If you have an addiction to soda, you may experience headaches and cravings for a while. It’s just your body craving the caffeine. Drink a cup of black coffee or a shot of espresso to curb these effects.
I hope you have enjoyed our article on how to lose belly fat for women. Now just put in practise these tips to see results you want. Even if you just use few of them you will be better off quickly.