Ask any woman about her least favourite body part and there are very high chances that she will point to her belly. Women have been battling belly fat since time immemorial. Unhealthy eating habits, combined with pregnancy and menopause leave the tummy with loose folds of skin and ugly fat.
Belly weight starts to increase as women go through different stages of menopause. The drop in the estrogen levels redistributes the fat from the thighs and hips to the belly. Anything more than 2-5 pounds is likely to become deeper visceral fat, which is very difficult to get rid of.
This visceral fat causes a host of lifestyle diseases like heart disease and diabetes. Here are some of the things that you can do to whittle the fat around your middle.
Tips To Get Rid Of Menopausal Belly Fat
Start exercising portion control with anything and everything that you eat. Cutting down on portions leads to calorie restriction and ultimately helps you to lose belly fat. Eat small meals throughout the day.
Women can benefit from eating small meals every 2-3 hours. This elevates their metabolism and prevents them on going on those typical binge fests that lead to weight gain and a muffin top.
The Quality of Food
The quality of food that you eat will ultimately determine the speed with which you shed weight around the middle. Switch to whole foods like whole wheat bread, multi-grain bread, fruits, vegetables, and nuts, low fat dairy and lean protein.
These will give you all the right nutrients without putting a strain on your belly or leading to excess calorie consumption. Make it a point to eat one healthy snack during the most stressful times of the day when you are overwhelmed or are likely to feel fatigued and depressed.
Unfortunately simply following a diet judiciously will not lead to a trim belly. You need to get moving to get rid of that jiggling fat. Age and a sluggish metabolism will force you to take up moderately vigorous exercise programmes.
The ideal thing to do is to take up some form of cardio and combine it with weight training, yoga and pilates all of which are extremely beneficial in getting rid of stubborn belly fat. Aim to do weight training at least thrice a week along with regular cardio and pilates. This will help to get rid of the fatty deposits around your belly and give you a firm and trim waistline.
Visualize your Reward
If you have been successful in following a diet and exercise programme, reward yourself or try to visualize how you will feel and look 3-4 months from now. You will find yourself fitting into skinnier jeans or a smaller dress. You will be able to flaunt a sexy and toned stomach that will be the envy of most women. Visualizing a reward will serve as a motivating factor and keep you focused on the goal.
Treat Yourself Well
You need to have loads of self-love in order to be successful in your quest for losing weight. Unfortunately, many women fail to reach their goals. They are either not interested or make excuses for their weight gain. Gain some self-love and self-respect. This in turn will give you the much-needed discipline that is required in order to stay true to your goals.
Drink enough Water
Combined with the right nutrition and exercise programme, it is also important to stay hydrated and drink enough water throughout the day.
This too will aid calorie loss and keep you fit in order to reach your fitness goals.
Ban the junk Food
At an age when metabolism is sluggish, any amount of junk food that you eat will go straight to your tummy. Therefore, you must exercise self-restraint and stay away from all kinds of junk food. Keep saturated fats like ghee, butter and cream away. Avoid eating creamy cakes, pastries, sweets and pizzas which are loaded in calories and are likely to make you put on weight.
Certain tummy exercises will help to get rid of the deeper visceral fat. Aim to do regular sit-ups, crunches, the plank and a variation of ab and core workouts as recommended in Pilates. These will in time help to tone your tummy and give you a firmer middle.
Stay away from Stress
Stress will put all your weight loss efforts on the backburner. Stress releases the hormone cortisol, which in turn interferes with the body’s metabolic processes and prevents you from losing weight at the speed at which you would like to lose weight.
Increase your Intake of Calcium
Calcium is required for menopausal women to not only strengthen the bones and prevent the early onset of osteoporosis but also to help women to lose weight.
Calcium is an important mineral that aids in weight loss. Aim to eat calcium-fortified cereals, low fat dairy and calcium supplements to boost your daily calcium intake. Ask your doctor for a supplement if one is needed.
HRT or hormone replacement therapy may minimize the damage done by the drop in the estrogen levels. A certain amount of HRT may help to prevent excess accumulation of fat around the belly. Needless to say, this is not a substitute for unhealthy eating and exercise habits. You will still have to eat correctly and exercise to lose weight.
Ask for Help
Take the help of a family member who will motivate you and encourage you to lose weight. It is very important to enlist the help from a family member who will empower you to stay true to your weight loss goals.
Belly fat Busting Foods
There are certain foods that increase your chances of burning belly fat. These include avocadoes, olive oil, nuts and seeds. They contain vital omega-3 fatty acids that target the deeper visceral fat in the stomach.
Aim to eat a variety of these foods throughout the day to up your chances of burning stubborn belly fat. With the help of these tips, you will reach your fitness goals and get a trimmer and flatter waistline.