One typical weight loss objective for women is to reduce belly fat. But unfortunately, it's one of the most challenging areas to lose weight, and it tends to be a stubborn area that refuses to go away. This is a huge problem among many women, and it's frustrating to know that you are trying your best to lose weight and can't get rid of belly fat.
What's even more frustrating is that when you look at celebrities and models, none of them have a "problem area" like this. They're all flat around their bellies, so what gives? How come they can get rid of belly fat while average women aren't?
Here are the eight fastest and easy ways to lose belly fat for women that are effective and proven in reality. You'll be amazed at what you find out from these great starting points for you:
1. Practice aerobic exercise (cardio)
While many think that only cardio machines can burn belly fat, they are mistaken. Cardio workouts can be done by walking, jogging, running, or any other exercise you like. So don't worry about relying on some equipment for your workout, get off the couch and exercise!
You'll enjoy all the benefits of exercise. Besides burning fat, you also boost your metabolism. With a faster metabolism, your body burns more calories than it would without it and gives you healthier alternatives to belly fat.
There are many different types of cardio workouts that you can do, but the best choice is simple and easy:
- biking (a stationary bike is best)
- aerobics classes
2. Eat lean protein
When you eat foods that contain lots of protein, your body breaks it down and activates the "fat-burning furnace" inside you. This process causes your body to burn more calories than usual.
You can incorporate various protein sources into your diet. Protein-rich foods include poultry, fish, meat, and eggs. This is essential for maintaining lean muscle mass and burning fat. While doing it, eat plenty of vegetables and fruits because they're also protein-rich. Eating lean proteins and nuts is also very useful in helping your body and keeping it from storing fat. In addition, they allow you to lose weight at a healthy pace.
3. Avoid too much Alcohol
Alcohol is not good for you. You know it can cause too much fat accumulation, but there's more to it. The body converts alcohol into calories before burning off fat. This slows down the fat-burning process and prevents you from losing weight quickly. Alcohol also leads to more fat accumulation in your belly area, according to a study conducted by the National Institute on Alcohol Abuse and Alcoholism. Here are reasons you should stop drinking alcohol if you're serious about weight loss:
- Alcohol is high in calories. Alcoholic drinks contain at least 100 calories per serving.
- Alcohol slows down the fat-burning process and increases fat accumulation. When you drink alcohol, the liver converts it into energy. Your body burns off whatever calories are left behind if any ingredients contain sugar.
- Alcohol increases body fat deposition around your abdomen (beer belly) because your liver releases more triglycerides in your bloodstream.
- One drink will not affect your weight. However, women are more likely to gain weight around their midsection when they increase the number of alcoholic drinks they have per day.
4. Avoid trans fat and margarine
You will find these types of "fat" in many convenience products that claim they are healthy. But, unfortunately, they are not good for you at all. A study published in the Journal of Clinical Investigation found that trans fats increase inflammation within arteries linked to coronary heart disease and stroke.
You know what they say, "fast food is junk food," and it's true. Fast foods contain trans fats, added sugar, and other unhealthy ingredients. Most fast foods contain very few nutrients and have a high caloric density. This means that they have a lot of fat without being highly nutritious. Examples of these types of foods are:
- French fries
- ice cream
- sugary cereals
- frosted donuts and many more
You can reduce the effects of trans fats on your health by eliminating their consumption. This way, you will not only remove them from your diet but also boost their nutritional value and give you a healthier body.
5. Drink green tea
Green tea contains many antioxidants that help you to lose weight. It also contains caffeine, which makes it effective in boosting metabolism, increasing energy, and improving mental clarity. You can get these benefits by simply adding them to your daily routine. Green tea has many health benefits and is very useful in fat-burning. Here are some of its positive effects on your body:
- Helps to burn fat by enhancing metabolism.
- It is very beneficial because it lowers your blood pressure.
- It helps to improve your mood.
- It reduces the risk of heart diseases, cancer, and stroke.
6. Drink plenty of Water
Drinking water has many benefits to the body. Not only is it good to just quench your thirst, but it also helps you lose weight. Water is essential for your body because it makes up what you carry in your blood and tissues. But unfortunately, water can cause an unwanted fat loss because of increased urination and elimination of toxins from your body through urine.
Water is important not only when you are trying to lose weight but also daily. Drinking plenty of water is essential for the proper functioning of your body. It helps your body process food more efficiently and is good for that sluggish feeling. Water also helps you stay energized and alert, making you feel full after eating less. In addition, water prevents constipation, which is a huge benefit to your health.
7. Eat plenty of soluble fiber
Soluble fiber is a type of dietary fiber that is found in plants and fibers. Including soluble fiber in your diet helps you feel full without eating. Soluble fiber also lowers cholesterol and blood sugar levels, which are two factors that can lead to weight gain. The best sources of soluble fiber include:
- Brussels sprouts
- psyllium seeds
- legumes etc.
Soluble fibers lower your body's glycemic index and cause the release of bile acids, which improves your fat metabolism.
8. Reduce your stress level and get a lot of restful sleep
Reduce your stress level and get a lot of restful sleep. This is very useful in losing weight because it will reduce your cortisol levels. Cortisol is a hormone that makes people gain weight. When you reduce your stress levels, you recover faster and avoid overeating. You also boost your metabolism and burn more calories while in a relaxed state. By getting enough restful sleep, you will also improve mental clarity, which is very good for your brain and body.
Reducing belly fat for women is only possible by having a proper diet and exercising. The most effective way to do this is to exercise regularly. It is important to know that belly fat cannot be reduced by only doing abdominal exercises. Other body parts such as the hips, thighs, glutes, and waist should also be targeted during exercise.
Now that you know fastest way to lose belly fat, the only thing left for you is to execute your plan and start losing those extra pounds. Every woman's weight loss journey is different, so you must follow the suggestions mentioned above.