10 Simple Steps on How to Lose Belly Fat for Women
Belly fats are unwanted and unhealthy fats. These are visceral fats that protect our organs, some belly fats are healthy and needed for the body but too much belly fats are unhealthy for us. There are a few main factors that determine our belly fats. First, how many intake calories daily? Second, how do you burn those calories? And third, how old are you? Do you eat too much and exercise too little or none at all? Then, most likely, you’ll have a belly pooch. If you’re getting older, it’s normal that your waistline increases. For women, the average of normal belly fat is up to 35 inches (89 centimeters), if it exceeds the measurement, there may be some health issues like Type 2 diabetes, heart disease, high cholesterol, abnormal breathing, period irregularities and infertility that may arise due to belly fats. Some research says that excessive belly fats may also lead to premature death. Some belly fats are also one of the most common insecurities in women. Due to COVID-19, we are mostly safely tucked inside the house, and we might order food online and we might get a little bit rounded. Don’t be guilty. But, here are a few tips on how to lose those unwanted belly pooch.
Eat a high protein diet
Protein is one of the most important nutrients for weight management. Some studies show that those who eat more protein are less likely to have belly fats than those who eat less protein. Now, one way to eat guilt-free is eating through the hot and new trend – power bowls. These are your new to-go-to bowls that your body needs. Power bowls are filled with a variety of healthy ingredients. It has the right amount of 3Gs (Go, Grow, and Glow Foods) that are essential for your weight management. It contains various 25% whole grains, 35% greens or vegetables, 15% lean protein, 10% sauce or dressings, and 30% extras including nuts, sprouts, and seeds mixed together in the bowl. The base of the bowl contains grains like whole wheat rice, quinoa, oatmeal, or veggie noodles. For the ‘Go’ foods, leafy or green vegetables like broccoli, lettuce, beans, spinach etc. are needed. For the ‘Grow’ foods, white meat, fatty fish, quinoa or oatmeal, eggs are foods high in protein. For the ‘Glow’ foods, you might need yogurt, soy, beans, fresh fruits like avocado, papaya, banana, and berries for example. You can customize your own power bowls or you can buy from the nearest local grocery store.
Eat more slowly
People who eat slowly tend to be more healthy and weigh less than those people who eat more. It takes 20 minutes of your brain to process that you are full already, so eating slowly gives your brain the signal to decrease the amount of food consumed in a meal. Eating more slowly helps you to chew your food properly for proper digestion and also decreases your calorie intake that leads to weight loss.
Monitor what you eat
Who would not love pizza? Doughnuts? Chocolates? Fries? Burgers? Yum! These are comfort foods but too much of these do not bring comfort inside our bodies. These foods make you want to have more and more, however, these are not good for our bodies. Eating processed foods or junk foods like pizza, fries, burger, yes, they are enticing and inviting but not all food that makes you happy deserves to be in your tummy. Avoid sugary foods and drinks as much as possible. Too much fructose could add more to your weight and could also lead to chronic diseases. Instead of eating processed foods, maybe you can try eating yogurt, oatmeals, or fruits as snacks. Practice checking the nutrition facts too to monitor your calories intake.
Lessen your unhealthy carbs intake and prioritize healthy carbs
Asian countries like the Philippines is known for eating rice as their daily carbohydrates. Mostly, they eat rice with their favorite dishes for breakfast, lunch, and dinner. Rice is rich in carbohydrates, so instead of eating rice, you can try these healthy alternatives. Foods like sweet potatoes, mushrooms, leafy greens, eggplants and oatmeal are some examples.
Lessen your alcohol intake
Minimal amounts of alcohol can be beneficial for the body, however, too much alcohol is bad and unhealthy. Studies show that alcohol intake for women can lead to beer belly or excessive belly fats. Some studies also link too much alcohol consumption can lead to obesity. Consider minimizing alcohol intake or none at all.
Reduce stress levels
With what’s currently happening globally, the pandemic, the anxieties and fears, it is normal to feel a little bit of stress. These are actually trying times. Most of us overeat when stressed. Stress triggers the adrenal gland that produces cortisol or stress hormones. It’s understandable if we get a little bit rounded from ordering online and eating inside our homes due to stress, but if we can control the cortisol hormone or the stress hormone a bit, we might lessen the chances of having those belly pooch. Refrain from checking your weight from time to time as this can add to the stress you are feeling. Remember, you are greater than your weight. Your weight does not define you as a person. Try to engage in enjoyable activities like meditating, yoga, to lessen the stress you are feeling.
Cardio activities help regulate our blood and enhance our mood. Try to have at least 20-40 minutes cardio at least thrice a week, or everyday if you must. Lifts and weights can be good to tone down some muscles, but they are not enough to burn down the calories. You don’t even need to go to the gym to sweat, you can do this even at the safe corner of your home. You can try a full body cardio and aerobics that could help in slimming some unwanted body and belly fats.
Never underestimate the power of a good and peaceful sleep. Having at least a 7 hour sleep per night could do the trick. It is important to have a good sleeping pattern too. It is different when you sleep at night than sleeping so late like wee hours. Sleep is like the nutrition that is essential for your brain. Being sleep deprived changes your fat cell and makes you crave more for food. The melatonin hormone is responsible for our sleep as it also regulates our mind and body. Having a good sleep reduces stress so you can feel recharged the next morning. Studies show that those who have a good 6-8 hours of sleep are more likely to lose weights than those who have less than 6 hours or more than 8 hours of sleep. Try to avoid eating food before going to sleep. If possible, have dinner before 6 PM or at 6 PM to give way to your body to properly digest the food.
Water is one of the most fundamental parts of our lives. We need water as much as we need food. Water therapy is a great way to maintain fitness and to lose weight. It helps to cleanse and boost your digestive and overall system. It regulates your bowel movements. It flush out toxins and helps us look younger. Water plays a great role in burning your calories too. Some studies say that drinking water for at least 2 Liters a day, helps you to make it through the day. Japanese water therapy suggests that drinking water on an empty stomach in the morning is the first thing to do. Lukewarm water is advisable, however, cold water makes you feel bloated and actually adds weight to you. You can also add some lemon or cucumber to your water for more flavor and nutrients. Water therapy promotes weight loss and a healthier body and lifestyle.
Eat with your less dominant hand
Eating with your dominant hand is as easy as 1-2-3 but eating with your less dominant hand is one of the diet tricks that could help you in losing belly fats. Studies and Psychologists from the University of Southern California tried this theory by conducting an experiment. The uncontrolled group is eating popcorn with their dominant hand while watching a movie. On the other hand, the control group is eating popcorn with their non-dominant hand while watching a movie. The study proved that those who ate using their non-dominant hand ate less than those who ate using their dominant hand. The explanation is that it is way difficult to eat with your less dominant hand, thus, the slow pacing forces your mind to eat more slowly. Eating more slowly lessens the calories you intake. It is advisable to practice this at dinner.
Losing belly fats takes a lot of guts and grit. It does not happen overnight but you have to be determined and disciplined to lose your belly fats. Have a specific goal. Aim for a slow and steady progress in losing those unwanted belly fats.