Abdominal fat in women: how to lose it?


What does your waistline say about your health? Find out why belly fat is more common after menopause, the danger it poses and what to do about it.

An increasing waistline is sometimes considered is the price to pay as we age. For women, this can be especially true after menopause, when body fat tends to concentrate around the abdomen. Yet increased belly fat does more than make it difficult to zip your jeans. Research shows that abdominal fat also carries serious health risks. The good news ? It is possible to reduce the threats posed by belly fat.

What’s behind belly fat?

Your weight is largely determined by three main factors:

1) the number of calories you consume during the day

2) How many calories you burn while exercising daily exercise

3) Your age

If you eat too much and exercise too little, you are at risk of gaining excess weight, including fat belly fat. Also, your muscle mass may decrease slightly with age, while fat increases. Losing muscle mass also decreases the rate at which your body burns calories, which can make it harder to maintain a healthy weight. Many women also notice an increase in belly fat as they age, even if they don’t gain weight. This is probably due to a decrease in the level of estrogen, which seems to influence the distribution of fat in the body. The tendency to gain or carry weight around the waist, and having an “apple” rather than a “pear” shape – could also have a genetic component.

The dangers for health related to abdominal fat

The problem with abdominal fat is that it is not limited to the layer of fat located just under the skin (subcutaneous fat). It also includes visceral fat, which is found deep in your abdomen, surrounding your internal organs. While subcutaneous fat poses aesthetic concerns, visceral fat is linked to far more dangerous health issues, including:

  • Heart disease
  • Type 2 diabetes
  • The high blood pressure
  • Abnormal cholesterol
  • Increased risk of premature death

Research also links abdominal fat to an increased risk of premature death, regardless of overall weight. In fact, some studies have shown that even when women are considered normal weight based on standard body mass index (BMI) measurements, a large waist circumference increases the risk of dying from disease. cardiovascular.

How do you know if you have too much belly fat? Measure your waist:

Stand up and place a measuring tape around your bare stomach, just above your hip.

Pull the meter until it fits snugly around you, but don’t push it into your skin. Make sure the tape measure is level all the way around.

Relax, exhale and measure your waist, resisting the urge to suck in your belly. For women, a waist circumference greater than 50 centimeters indicates an unhealthy concentration of abdominal fat and an increased risk of abdominal problems. health.

Getting rid of abdominal fat

You can tone the abdominal muscles with age-appropriate and targeted abdominal exercises. Just doing these exercises won’t get rid of belly fat. However, visceral fat responds to the same diet and exercise strategies that help you shed unwanted pounds and reduce your total body fat.

To fight abdominal fat:

Eat a healthy diet.

Favor plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of proteins. Limit added sugars and saturated fats, which are found in meat and high-fat dairy products, such as cheese and butter. Instead, choose moderate amounts of monounsaturated and polyunsaturated fats found in fish, nuts and some canola-like vegetable oils.

Replace sugary drinks.

Drink water or drinks containing a natural sweetener with a low glycerimic index (ex: agave syrup) )

Check portion sizes.

Even when you make healthy choices, calories add up. At home, reduce your portion sizes. At the restaurant, share your meals, or eat half of your meal and take the rest home.

Incorporate physical activity into your daily routine.

For most healthy adults, moderate aerobic activity, such as brisk walking, is recommended for at least minutes per week or vigorous aerobic activity, such as running, for at least 89 minutes per week.

If you use a step counter, remember that it takes on average 10 steps per day to avoid gaining weight. Some studies indicate that it should 15 000 steps per day to prevent weight regain after significant weight loss.

It is also recommended to do strength exercises at least twice a week. If you want to lose weight or achieve specific fitness goals, you may need to exercise more and hire a knowledgeable fitness trainer.

To lose weight excess belly fat and prevent it from coming back, aim for slow and steady weight loss. Don’t get discouraged too quickly. And remember, that the melting of abdominal fat is not a priority linked to the silhouette, losing it will protect you longer from the onset of serious illnesses and will ensure you better morale and better tone.

Do you like our content?

Receive our latest publications for free and directly in your inbox every day mail


abdominal fat belly fat lose belly fat

Related Posts

10 Things You Can Rely On From Your Insurance Attorney

Dealing with the insurance company is really pathetic.  Especially when you are dealing with some severe injuries, things get complicated as you need to get your treatment done along with…

Read more

Mechanism of kidney damage caused by certain osmolytes uncovered

The mechanism by which certain osmolytes cause kidney damage has been uncovered by researchers in Japan. Using rat kidney cells treated with mannitol researchers were able to show that certain…

Read more

Inflammation of the pancreas: pain, symptoms and complications

The pain of pancreatitis manifests itself in a specific way and is a key symptom of this disease. The pain of pancreatitis manifests itself in a specific way and is…

Read more

The main causes of edema and how to treat it

Edema is the swelling caused by excess fluid trapped in the tissues of the body. It usually occurs in the feet, ankles, and legs, but it can also occur in…

Read more

Here are 7 effective ways to clean your lungs and breathe better

Techniques to clean the lungs can be beneficial for smokers, people regularly exposed to air pollution and those with chronic diseases that affect the respiratory system. Such as asthma, chronic…

Read more

The 7 Best Vitamins and Nutrients for Your Eye Health

Deficiencies in certain vitamins can increase the risk of certain eye conditions, such as cataracts, glaucoma and age-related macular degeneration (AMD). Research suggests that certain vitamin and mineral supplements may…

Read more