Every woman is beautifully unique in her own way. But one thing almost every woman despises? Dreaded unwanted belly fat. It is usually uninvited and is quite stubborn about leaving. Who wants a company like that? If the answer is a harsh “not me,” get ready to take some notes. Eat this, not that! got the shovel from Mike Bohl, MD, MPH, ALM, a member of our Medical Expert Board and a certified personal trainer and nutrition coach who helped develop the Body Program at Ro. With his help, here we are with six great tips for women to lose belly fat and keep it off.
With age, muscle mass decreases and fat increases. Belly fat is particularly common, which is caused by lower estrogen levels, the Mayo Clinic explains. The result? Women usually gain extra weight around their waists. Especially in winter, you’re likely to be stuck indoors and less active, which doesn’t help the situation. But spring is in the air, which means you might be inspired to work on losing belly fat — and keep it off forever.
In advance, Dr. Bohl proposes six rules that you can integrate into your lifestyle. Remember that consistency with any training plan is key to getting results. So if you’re ready, let’s get started – and next, don’t miss 5 Flat Abs Exercises to Look Younger and Fitter in Your 40s.
1. Have a solid cardio routine on deck.
Cardio can – and should – be your new best friend. dr Bohl explains, “When it comes to losing weight and keeping it off, a solid fitness routine is key.”
And research supports this. According to a study by Duke University Medical Center, doing aerobic exercise is the most productive way to get rid of belly fat, which poses major health risks.
There are so many ways to do cardio and you can easily spend workout time with a friend. Build some in at least five days a week, suggests Dr. Bohl before.
2. Do regular strength training.
Strength training is another important part of an exercise plan when it comes to losing weight. “Strength training burns calories while you’re in the gym and recovering at home. If you’re aiming to look toned, strength training is the way to get there,” says Dr. Bohl.
3. Consume high protein foods.
Adding lean protein to your meals is a great way to feel full without consuming a lot of extra calories. dr Bohl points out that “lean proteins — like chicken, fish, and plant-based proteins — are an excellent source of nutrition and combine well with your strength training.”
4. Eat a diet high in healthy carbohydrates and fats.
Losing weight, in general, is all about a calorie deficit. You need to take in fewer calories than you burn.
dr Bohl tells us, “A lot of research has been done on whether a low-carb or low-fat diet is better for weight loss… When designing your meal, simply focus on the food rather than focusing on carbs versus fats, which are healthy versions of both.” . Healthy carbohydrates include whole grains, and healthy fats include monounsaturated and polyunsaturated fats.”
If you’re wondering what carbs are the healthiest options to support your weight-loss efforts, UPMC Health Beat states that vegetables, fruits, and whole grains are solid choices because they’re packed with fiber, vitamins, and minerals. And when it comes to healthy fats, according to the Harvard TH Chan School of Public Health, “good” fats include unsaturated fats — also known as the monounsaturated and polyunsaturated fats, as Dr. Bohl notes – foods such as fish, nuts, seeds and vegetable oils.
5. Schedule a “cheat day” every week.
You might be surprised to hear that cheat days are perfectly fine once in a while. It’s also a pretty important way to make sure you’re holding on to the weight as you shed it.
“The best diet is what you actually stick to, and if you don’t allow yourself flexibility, you might give it up altogether. So if you really want to lose weight permanently, don’t worry about breaking the rules here and there. As long as you stick to the routine outlined overall, you will be satisfied with the result,” emphasizes Dr. Bohl.
6. Discuss your weight loss goals with your doctor.
Weight loss is really about maintaining a solid diet and exercise routine. “But medical science is also recognizing the importance of individual physiology for weight status. If you feel like you’ve done everything right to lose weight but it just isn’t working, talk to your doctor,” he tells Dr. Bohl.
Your doctor may be able to discuss medications that can help you lose weight permanently.
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Alexa Melardo
Alexa is the Associate Editor of Mind + Body from Eat This, Not That!, which oversees the M+B channel and brings readers compelling fitness, wellness and self-care topics. Read more about Alexa
