Hanging onto your lean belly is about more than looking good, long term, it could save your life. This carries risks of heart disease, diabetes, and cancer – and the fatter you are, the fatter you become.
If weight is lost, particularly around the midsection, among other improvements, physical appearance is positively influenced, vascular function is improved and sleep quality is enhanced.
When it comes to belly fat, it isn’t enough to direct attention solely to being able to burn belly fat away unless we also take a more holistic approach to weight and overall health.
Kerry Stewart, Ed. D., director of the Clinical and Research Physiology Division at Johns Hopkins, the prevention “appears to do more with reducing overall body fat – particularly visceral fat – than reducing weight.
Consider The Following Strategies To Tackle Belly Fat Effectively
- Opt For Carb Reduction Over Fat Restriction:
According to a study by Johns Hopkins, followers of a low-carb diet have “more than 10 pounds” compared to responses from a low-fat diet, with rapid fat loss.
The strategy is designed to encourage eating healthier foods and does not involve counting of calories.
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Embrace A Sustainable Eating Plan:
Select a balanced diet that you can last on for the long haul. When you eat low-carb, you eat more natural, high-fiber, high-protein foods and less carby and sugary ones.
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Stay Physically Active:
Exercise regularly to help burn the fat that sits on the stomach. Physical activity decreases blood insulin levels, indirectly mobilizing the use of fat stores, in particular visceral body fat.
Practice 30 to 60 minutes of moderate to intense exercise most days of the week.
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Incorporate Strength Training:
Doing so helps control portions and reduce caloric intake, and adding resistance training to enhance your aerobic routine further boosts lean muscle mass growth; even muscle at rest burns calories, helping achieve a smaller waist size and reduced body fat.
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Be Mindful of Food Labels:
Read nutrition labels and make healthier choices. However, the reality is that what you think is a low-fat food has many carbohydrates and sugars that stand in the way of possible weight loss efforts.
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Limit Processed Foods:
Most high-calorie ingredients on most meal-type chips and pre-packaged snack foods are fully-hydrogenated oils and corn syrup – these are two HUGE no-no foods in any weight loss diet plan.
- Focus On Non-scale Victories:
Use your clothing fit to measure how you are trending rather than continuous reliance on the scale. For women, a waistline measurement of less than 35 inches and for men less than 40 inches is ideal for heart and diabetes risk reduction.
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Surround Yourself with Health-conscious Individuals:
Studies have shown activity levels and dietary habits are influenced by peers and social networks. A good support system from family and friends helps induce in adopting a healthy lifestyle.
Through the adoption of these routines daily, you will be able to handle belly fat and have permanent weight loss with a better quality of life.
Here’s A List of Food Items That Women Trying to Lose Weight Should Avoid for Healthy & Effective Weight Loss:
- Sugary drinks
- Candy bars
- Pastries, cookies, and cakes
- French fries and chips
- Certain types of alcohol
- High-calorie coffee drinks
- Foods containing added sugar
- White rice
- Energy and granola bars
- Sweetened yogurt
- Processed meat
- Candied dried fruits
- Restaurant hamburgers
Avoiding these things can help women to lose weight and improve their health and wellness.
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