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How To Lose Belly Fat: The Ultimate Guide

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For women, having a bulging belly can become extra embarrassing and even life-threatening.

Wondering why?

Generally, maintaining an attractive physique can be crucial for women at times. Probably, It is the requirement of their job to have an ideal body weight.

A perfect figure equals self-confidence, self-love, and self-esteem. I remember when I gained weight before starting off my keto-challenge, how much under–confident I felt despite everyone’s affection and perfection in my work!

Unaware of the keto diet plan? Check it out here!

I highly recommend it to all the women out there as it is the fastest way to get back in shape. Trust me on this one!

Remember that putting on extra weight due to an unhealthy lifestyle can put you at risk of certain health diseases according to the Centers for Disease Control and Prevention (CDC). For example, you may suffer from breast cancer, amenorrhea (disturbed menstruation), type-2 diabetes, infertility, heart disease, and even premature death. Well, that is dreadful.

But what if you have fat only around your belly area?

Notably, your health is still largely at stake even if you only have abdominal fat while your overall body weight is normal (BMI between 18-24.9). You need to start making healthier choice ladies!

So, it is the time to take action to stay in shape as I am going to reveal how to reduce belly fat for women in detail.

But, let’s first explore the culprits of stubborn belly fat.

So, What Causes Belly Fat in Women?

Did you know that there is 6-11% additional body fat in a female’s body than of a male?

On top of that, for a body, storing fat around the abdominal region is easier due to its proximity to the liver. Notably, it becomes even more applicable to inactive and sedentary women. Nevertheless, this type of fat storage is convertible into fuel. Let’s find some other chief causes of belly fat.

1. Inappropriate Diets and Foods that Cause Belly Fat:

  • High-Refined Grains Diet:
    There is an association of consuming a high-refined grains diet (white bread, white rice, white flour etc.) with increased fat around the belly.
  • Low-Protein Diet:
    Moreover, consuming a diet having inadequate protein (meat, poultry, dairy, seafood, lentils, beans etc.) can also cause abdominal fat gain in the long run. In contrast, consumption of a high-protein diet is less probable to cause additional abdominal fat.
  • Trans Fatty Foods:
    As per some animal and observational studies, trans-fats have an association with belly fat gain, insulin resistance, cardiovascular disease, and inflammation. They are mostly present in bakery items and processed foods e.g., crackers, muffins etc.
  • Sugar-Containing Foods and Drinks:
    There is a link between consumption of high sugar and excessive abdominal fat. Foods and beverages containing high sugar are frozen yogurts, soda muffins, flavored coffee drinks, candies, cakes as well as sugar-sweetened drinks.
  • Alcohol:
    Consumption of alcohol four times or above a day can lead to gain in extra belly fat even if you do it occasionally.

Aren’t we relying on all of this in our daily life?

How poisonous they are for our health, we are blind to the facts! Slow-death—a one-word phrase best describes the sugar-coated junks!

2. Smoking:

The number of worldwide female smokers is around 200 million according to World Health Organization (WHO). More importantly, the amount of visceral fat is higher in smokers than those who never smoke.

3. Stress and Inadequate Sleep:

Stress is another top-ranking culprit of belly fat. Did you know that the stress hormone aka cortisol is a promotor of fat storage in the abdominal region?

Interestingly, higher cortisol levels have been observed in females with large waist to hip ratios who are under stress.
Stress and insomnia are connected to each other. Thus, apart from stress, having insufficient sleep can also promote gain in weight possibly with the inclusion of belly fat.

4. Menopause and PCOS:

Who does not know PCOs and menopause that arrive with the gift of belly fat?

Researches suggested that at menopausal age, there occurs a dramatic drop in female’s estrogen levels which leads to abdominal fat accumulation rather than in the thighs and hip region.

Other than that, having a polycystic ovarian syndrome (PCOs) can also contribute to gain in visceral fat. It is the type of fat surrounding an individual’s organs, higher amounts of which are harmful than the subcutaneous one.

5. Physical Inactivity:

All work and no play make Jack a dull boy. We, dull girls, are focusing more on work and money than our health! Just stay active to stay healthy and keep the weight in control.

Needless to say, an inactive lifestyle is amongst the leading contributors to poor health and can cause abdominal obesity.

6. Genes:

Obesity is partly genetic too. Your genes can contribute to fat storage in the abdominal region too.

7. Post-Pregnancy Belly Fat:

Due to the dropping of the uterus as well as the moving of the abdominal muscles after delivering a baby, you may have belly fat.

At this point, you would probably want to know what is the best way to lose belly fat fast? Right?

So, have a look below to know the best possible ways:

How to Get Rid of Belly Fat in A Week?

As a matter of fact, its 70% diet and 30% exercise to lose weight in no time.

1. Consider Your diet First:

The first and foremost step towards losing belly fat is taking your diet into consideration. With respect to this, restricting carbs consumption (mainly the refined ones) is the quickest way to burn belly fat as per researches.

In addition to a having low-carb diet, you also need to know what foods to eat and what not to eat.

Belly Fat Burning Foods List:

  • Whole Grains: Brown Rice, Oatmeal, Barley, Whole Wheat Bread or Bran Bread.
  • Olive oil, Coconut oil.
  • Berries, Orange, Grapefruit, Lemon
  • Plain, Unsweetened Yogurt
  • Avocados, Peppers, Beans, Broccoli, and Green Leafy vegetables
  • Seeds and Nuts
  • Green Tea

Foods to Avoid When Trying to Lose Belly Fat:

  • White Flour, Bread and Pasta, Pastries as well as many packaged cereal.
  • Trans fats, Saturated fats, Margarine.
  • Organ meat. liver, kidney.
  • Junk and Processed Food, Sugary beverages.
  • Cut back high salt consumption as it can lead to gain in water weight by water-retention.

Consume Water Adequately And Timely:

Not only consuming plenty of water is beneficial for losing weight but also it helps in its maintenance. Noteworthily, consuming water prior to taking meals can also do the trick by reducing appetite.

Now, if you are pondering over how much water should I drink a day? Here is the answer. Generally, it is advisable to drink around 2 liters or 8 glasses of water/day.

2. Exercises to Reduce Belly Fat for Female:

The second most effective way of burning belly fat fast is incorporating exercises in your daily routine in addition to having a healthy diet.

Doing the regular cardio exercises of moderate-intensity for around 60 minutes is amongst the best belly fat burning exercise schedules. To serve this purpose, you can go for any one or a combination of the following cardio exercises:

  • Brisk Walking, Jogging and/or Running
  • Biking
  • Cycling
  • Stair Training
  • Swimming
  • Dancing, Rope Skipping

How to Get Rid of Lower Belly Fat with Exercises?

Notably, cardio is also the best way to lose lower belly fat. For all those people wondering how to burn lower belly fat, High-Intensity Interval Training (HIIT) is the perfect solution. It can require some exercise equipment, however, will consume around 10-20 minutes each day.

In combination with cardio exercises, adding some light strength training in your fitness regimen would be a plus point to your fitness goals. To fulfill this purpose, some exercises to reduce belly at home are inclusive of:

  • Downward Facing Dog, hold it for 10 seconds.
  • Cross Crunch, do 10 reps for each side.
  • Partial Sit-ups: Repeat it 40 times.
  • Flutter Kicks: Do 3 repetitions each of 20 seconds.
  • Commando Plank, do it for 60 seconds.

Other than exercises, there are some natural remedies to get rid of belly fat, like apple cider vinegar.

Can Apple Cider Vinegar Help You Lose Weight?

how to lose weight with apple cider vinegarIn addition to making other dietary modifications and doing exercise, you can also take advantage of apple cider vinegar. Check out Apple Cider Vinegar (ACV) Benefits and Recipes Here.

Consuming apple cider vinegar can be effective in reducing the intake of overall calories as it may give satiety.

Notably, it has an impressive impact on the fat and overall body weight in a human.

Takeaway message: Don’t consume it in between meals as it can aggravate gastroparesis.

Therefore, consuming it in moderate amounts (around twice to thrice a day) before meals will possibly be advantageous. In my opinion, the best time to have ACV is in the morning on the empty stomach.

Wrapping it Up:

To end, maintaining a healthy body weight and shape is essential for living a healthy and long life. There is nothing worthier than being healthy.

Don’t you also think the same?

Gain back that confidence, the power, the elegance, the styles, and the charm!

So, all my best wishes are for you! Go for it and shed the extra pounds without faltering this time!

Image Credit: pexels.com

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