Women across the board fear belly fat when standing before a mirror trying on swimsuits, and can also be an indicator of insulin resistance, diabetes or obesity; when composed of visceral fat accumulated deep within their abdomens which envelopes organs.
1. Diet
As people enter their 40s, 50s, and beyond it’s common to gain weight due to slowing metabolism, hormone fluctuations, or other factors. Making simple diet changes may help decrease belly fat accumulation while improving overall health and managing its risks.
Choose whole food options over those containing added sugars. When you eat natural, unprocessed sugar such as fruit, your body processes it more slowly compared to artificial, processed sugar found in soda and candy, helping prevent insulin spikes that can lead to additional belly fat accumulation.
Additionally, try starting each morning off right by sipping on water mixed with lemon or apple cider vinegar – this will activate your body’s natural detox process and give an energy boost for the day ahead. Lastly, ensure you’re getting enough exercise – 90 minutes of cardiovascular or aerobic workouts weekly should do just the trick; additionally strength training with weights may further amplify the workout!
2. Exercise
Regular cardiovascular exercise like walking and swimming are effective ways of burning calories; however, adding high-intensity interval training (HIIT) to your workout regime is even better as HIIT speeds up metabolism while targeting belly fat and burning more calories than just simple cardio workouts can.
Experts agree that visceral fat, the kind you can pinch, is dangerous for health and poses a significant risk for cardiovascular disease, type 2 diabetes, cancer and dementia. But studies show it can be reduced through healthy eating habits, regular physical activity and managing stress effectively. Studies also indicate you can lose it through eating well-balanced meals, engaging in regular physical exercise and sleeping enough.
Until you join a gym, commit to 90 minutes of cardio each week; progress gradually into strength training using weights or resistance bands to maximize caloric expenditure.
4. Stress Management
Stressful lifestyles and hectic environments can result in the overproduction of cortisol, which may increase waist fat storage. Meditation or journaling may be helpful ways to relax and unwind.
Belly fat isn’t just an aesthetic problem; it has also been linked to health conditions like cardiac disease and type 2 diabetes. Visceral fat – stored deeper within the abdomen and around organs, according to Sherry Ross MD – increases your risk of premature death even at healthy weight levels.
Experts advise taking an integrated approach to wellness in order to effectively combat belly fat, including regular cardiovascular exercise, eating whole, natural fiber-rich foods and prioritizing sleep while not drinking excessively and managing stress. Crunches won’t do the trick because fat deposits itself throughout your body – instead Ross recommends trying HIIT training — which has proven more successful at burning calories and fat than traditional aerobic exercises such as squats, burpees, and treadmill sprints –
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