While it’s not fair, many women have troubles losing weight around their middle more than men might have the same problem. Thankfully, there are proven methods for how to lose belly fat for women, and they’re easier than you might think. What you need to do is to realize how your body might be inclined to store fat around your middle, and take steps right now to change the way your body looks – right where you need it the most.
Losing belly fat for women begins with lowering your fat intake. When you eat less fat, you will begin to reduce your calories and you will reduce the fat that your body will store. Since your body needs fat to live, your body will have to turn to the fat stores you have in your body, even around your middle. In addition, reducing the carbohydrates in your diet will also impact your belly size. Since carbohydrates can cause your body to have troubles controlling blood sugar levels and cravings, taking away the sugary sweets in your diet will allow you to control what you eat and keep your body from storing fat in your belly.
But it’s not just about getting rid of carbohydrates and fat. In fact, you still need to have some carbs and some fat in your diet to maintain your health. You also need to keep in mind the calories you eat. By eating fewer calories, you will begin to reduce the pounds on your body. All it takes is reducing your diet by 3500 calories a week, or even every two weeks, to lose a pound of fat. You can do this by reducing your calories by 500 each day to lose a pound a week, or you can supplement this caloric drop with exercise to burn away more calories. In the end, you need to eat less than you’re eating right now, but never drop below the recommended 1200 calories a day for women and 1500 calories a day for men.
The key is to choose your foods wisely so that you’re giving your body what it needs to remove the belly fat from your body. By choosing carbohydrates that don’t break down into simple sugar, you can give your body the energy it needs to survive, while still losing weight. Low glycemic index carbohydrates are harder for the body to break down, so they help to support your weight loss efforts. You can choose things like yams instead of regular potatoes, whole grain bread instead of white bread. Focus on eating vegetables instead of pastas, or switch out your normal pasta with whole grain pasta. The key is to find carbs that have more fiber in them, as this not only aids your digestion, but it will also help you reduce your belly fat more easily.
With fewer calories, better foods, and more focus on a low fat diet, you will learn how to lose belly fat for women – and you’ll love the results.
Did you really think that we could talk about losing abdominal fat without mentioning abdominal or cardio exercise? Guess Again! Recent research has shed more light on the quest for low abdominal fat. In a recent study of elite athletes, scientists showed that muscles that were forced into anaerobic metabolism would preferentially metabolize locally stored fat. Additionally, the magnitude of this metabolism was affected by the amount of blood flowing into the adipose tissue bed. In other words - in order to get the maximal effect from your abdominal exercise, do them after a short but intense cardio warm up - to get your heart pumping harder/faster. Then, do abdominal exercises that make you feel the "burn" in your ab muscles. Do this often enough and long enough (Try every day for a month for rapid results) and you'll see your abdominal fat start to melt away revealing your toned abdominal muscles.
Remember, muscle definition = muscle size + decrease surrounding fat. This method of abdominal training delivers a powerful one-two punch of ab-muscle defining greatness.
Here are some of our favorite Abdominal Exercises that you can do without any equipment. Just you, the floor and some attitude!
Technically not an ab exercise, but the Squat-Thrust (aka Burpee) is a great way to rapidly get your heart going as well as target several great muscle groups at once (arms, chest, butt, abs, legs)
Bicyle Crunches are a great way to really target your obliques and rectus abdomens muscles. Keeping your oblique muscles tight is a critical part of a strong core and the first step in eliminating the dreaded "pongees d'amour" (love handles)
the Long Arrm Crunch (aka Hagler) is great way to target the upper rectus muscle. A lot of people tend to store a lot of fat here, so its critical to get a good upper abdominal work out.
4. Reverse Crunch
Reverse crunches are a staple for lower abdominal exercise and attaining better definition. The lower rectus area admittedly is one of the hardest areas to target. So get to work with your reverse crunches and ensure that you really isolate the lower rectus muscles and avoid recruiting the iliopsoas muscles (leg flexor in pelvis inner thigh)
5. Vertical Crunch
These are a great overall abdominal exercise, but can especially help to target the upper rectus muscles. Nice, short controlled contractions, with a nice squeeze-hold at the end is never goes out of style.