How to lose belly fat for women over 35

Losing belly fat is a real challenge and age further increases the difficulty quotient. There are several reasons for this. The first is reduced physical activity due to decreased energy and bone strength needed to exercise. Second, after the age of 30, the body automatically begins to lose lean muscle tissue and replaces it with fat. It is visceral fat (the fat that surrounds internal organs) and not subcutaneous fat (which provides the cushioning effect under the skin). It is usually concentrated around the midsection which represents an expanding waistline. Third, metabolism slows down with age.

So, if you are a woman over 35 and want to burn fat from the stomach area, you will have to put up a tough battle with your own body. And, diet and exercise habits are the only two strategies that can help you win.

How to lose abdominal fat fast – 10 tips

• Create the much-needed caloric deficit. It is important to understand how much is considered a safe amount. The safest measurement to follow is 20% of your daily calorie intake. Therefore, if you eat 2,500 calories per day, you should reduce your intake by 500 calories.
• Use smart eating tricks to control how much you eat at each meal. For example, you can drink a tall glass of water before a meal. Another option is to start the meal with salads.
• You can’t expect to lose stomach fat if you don’t increase your protein intake. Protein has fewer calories compared to fat and carbohydrates. Plus, it builds muscle, which helps burn a few extra calories. Lean meat, low-fat dairy, leafy green vegetables, legumes, nuts, egg whites, and skinless poultry are all good sources of dietary protein.
• Eat healthy fats like those found in avocados, olive oil, and nuts.
• Avoid soft drinks and carbonated drinks that provide the body with empty calories. Drink water, green tea, or fresh lemon water instead.
• Try to sleep 8-10 hours a day to burn fat and keep it off forever. It has been proven that those who slept less felt tired and exhausted the next morning. They automatically went for the sugary snacks for that much-needed energy boost. Lack of sleep also slows down metabolism.
• Learn to manage your stress effectively through exercise, prayer, and meditation. Excess stress increases the amount of cortisol. This hormone plays an important role in the way the body burns and stores fat.
• Cardiovascular exercise is another factor that will help women over 35 lose unsightly belly fat. The cardiovascular exercises you do should be intense and varied. There is a list to choose from that includes walking, jogging, swimming, stair climbing, bicycling, and dancing. You must spend at least 20-25 minutes, 3 times a week.
• Weight training exercises are also important because they build muscle and support the body’s natural fat burning. Muscles need more calories for maintenance and therefore influence the burning and storage of fat in the body.
• Finally, add some abdominal exercises. They will tone your midsection muscles and also support fat burning initiated by cardio and weight training exercises.

So, as you see it, there is no miracle cure on how to lose belly fat fast; you have to be persistent and honest at all times.