How to Naturally Lose Belly Fat for Women
We’ve all been there: standing in front of the mirror, shirt pulled up, tummy exposed, pinching the excess from your waistline. Before making nutrition a priority, I obsessed over the "roll," but couldn't seem to shed it. The question of how to lose belly fat naturally was always running through my mind.
But then I decided I was going to do something about this excess tummy flab. Beyond obsessing about it in the mirror, I wanted to find out what was going on. I wanted to discover why so many women struggle with stomach fat.
*If you don’t have time to read the entire post, click here to download my free PDF version of this post.
Two types of belly fat
Ladies, before we talk about how we’re going to eliminate belly fat, we need to know what we’re battling. And the reality is that not all fat is equal.
It’s stubborn, annoying, frustrating, but even worse, belly fat can lead to much more than a tight-fitting pair of jeans. There are two types of fat surrounding your belly. One is unsightly, makes you self-conscious and the other can wreak havoc on your health.
According to Harvard Medical there are two types of abdominal fat. The two types of fat that surround your belly are subcutaneous fat (fat that lies just under your skin – the stuff you can pinch) and visceral fat (the fat surrounding your organs).
Subcutaneous fat
Subcutaneous fat is found around the hips and thighs, and doesn't act metabolically like visceral fat does. This is the fat responsible for making your jeans fit uncomfortably.
Visceral fat
And then below the subcutaneous fat lies visceral fat. Visceral fat is the deep-lying belly fat that surrounds internal organs and releases inflammatory compounds that negatively affect your system. It can lead to an increased risk of metabolic syndrome, cardiovascular disease, and type 2 diabetes. Women with a lot of belly fat are more likely to develop breast cancer or need gallbladder surgery.
As noted by Dr. Axe, one of the reasons excess visceral fat is harmful could be its location near the portal vein, which carries blood from the intestinal area to the liver. Substances released by visceral fat, including free fatty acids, enter the portal vein and travel to the liver, where they can influence the production of blood lipids.
Visceral fat is directly linked with higher total cholesterol and LDL (bad) cholesterol, lower HDL (good) cholesterol, and insulin resistance.
Why do we get belly fat?
Before we discuss how to naturally get rid of a flabby tummy, let's first look at what led to the belly fat accumulating in the first place. There are three reasons women collect belly fat:
Hormones
Lifestyle choices and habits
Dietary habits
Hormones:
The female body has been designed to naturally store fat in the hips, thighs, and buttocks to support childbirth and breastfeeding during childbearing years. But as you age, estrogen production decreases, and much of that fat is redistributed to the belly. This turns into visceral fat.
Lifestyle choices and habits:
Lifestyle choices such as the amount of sleep you get, the amount of stress you carry, and your activity levels have a large impact on your belly fat and overall wellbeing. Are you active? How much TV do you watch in a given night?
Dietary habits:
Arguably more important than the previous two causes of belly fat, your dietary habits must be kept in check. Excess calorie consumption and the type of foods you consume are a large contributor to belly fat as well.
37 ways to naturally lose belly fat for women
Now that we understand what has lead to the muffin top, let's talk about how to get rid of it. I've compiled the top 22 ways to shed your belly fat naturally: that means no pills, no wraps, no surgery. Consider this your ultimate guide to naturally getting rid of your gut!
Spoiler alert: sit-ups and crunches aren't in this list because they won't do it. These spot exercises can tighten your abdominal muscles, but won't remove the visceral fat.
Want to learn how to get rid of belly fat naturally? Let’s take a look at 37 different proven strategies.
#1: Avoid sugary foods
We all know that sugar isn't healthy. It contains fructose, which has been linked to several chronic diseases such as heart disease, type 2 diabetes, and liver disease when consumed in excess.
Studies have also shown a link between high sugar intake and increased abdominal fat. But you should realize belly fat doesn't just come from refined sugars. Even natural or "healthier" sugars (such as honey) should be limited. Cutting back on your sugar intake is a simple way to lose belly fat without exercising or burning calories.
Tip:
Want a simple way to lose fat on your tummy? Grab a hand full of nuts for your afternoon snack instead of a prepackaged snack. Nuts contain healthy fats and don’t contain sugar like most snack foods.
#2: Avoid sugary drinks
Sugar-sweetened drinks are full of liquid fructose, which can lead to belly fat. And since your brain doesn't process liquid calories the same as solid calories, you're likely to end up consuming more than you should. And that’s why sugary beverages can even be worse than high-sugar foods.
To lose and prevent belly fat, it's a good idea to avoid those sugary beverages and alcoholic mixers containing sugar.
Tip:
Exchange your soda for sparkling flavored water.
#3: Consume fiber
Fiber is a simple, yet powerful way to shed fat! Consuming high-fiber foods each day has been shown to promote fat loss. Studies show that fiber causes you to feel full and naturally promotes fat loss. In an observation study, soluble fiber was shown to help reduce belly fat. Soluble fiber has even been shown to combat belly fat.
“An observational study of over 1100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period,” according to Healthline.com. Flaxseeds, Brussels sprouts, avocados, legumes, and blackberries are all excellent sources of soluble fiber.
Tip:
Make avocado toast for breakfast, sprinkle some blackberries onto your yogurt, or make a side of Brussel sprouts for dinner. If you want to learn more about how consuming fiber will help you lose weight, read my post to discover 7 ways fiber helps you lose weight.
#4: Avoid trans fats
Trans fats have been linked to fat gain along with several other diseases.
A study conducted over six years found that monkeys consuming a high-trans-fat diet gained significantly more weight and abdominal fat than the test group.
Tip:
To avoid gaining belly fat, make sure you are proactively reading labels, and avoid products containing trans fats.
#5: Avoid large amounts of alcohol
It’s called a beer belly for a reason. Research has shown that too much alcohol will lead to belly fat. Carefully monitoring, and cutting back if needed, can help reduce the size of your tummy.
Tip:
Begin your night with a number in mind. Then don’t surpass that number of drinks. Switch to sparkling water once you’ve hit your predetermined number of adult beverages.
#6: Eat the right amount of protein
The truth is that most people consume more protein than they need. We should all be more concerned about our daily fiber intake.
But for some reason, countless nutritionists and diet advocates still obsess over protein consumption. For example, those promoting Paleolithic diets try to make the case for protein from a developmental perspective.
So, how much protein do you really need?
There’s actually a really simple way to find out how much protein you need in a day – and no, you don’t need a gram of protein per pound like many personal trainers will tell you. In fact, the average U.S. adult consumes up to 70% more protein each day than they actually need. Less than 3% of adults don’t get enough protein each day. Who are those 3%? People on extreme calorie restriction diets.
Adults require no more than 0.8 or 0.9 grams of protein per healthy kilogram of body weight per day, which is about your ideal weight in pounds multiplied by four and then divided by ten.
Tip:
So, someone whose ideal weight is 100 pounds may require up to 40 grams of protein a day. On average, they probably only need about 30 daily grams of protein, which is 0.66 grams per kilogram, but we round it up to 0.8 or 0.9 grams because everyone’s different and we want to capture most of the bell curve.
Get a good protein powder: one without the added junk. I talk about my favorite protein powders and what I look for when buying protein powder in this post: Best Supplements for You and Your Family. Just be sure to get the right amount of fiber each day – especially if fat loss if your goal!
#7: Reduce stress
When you are stressed your body produces cortisol (a.k.a. the “stress hormone”) and in turn, increases your appetite causing an increase in belly fat.
Tip:
I truly believe one of the best stress relievers is exercise. You could also consider taking a yoga class. Anything that will help you eliminate that built up stress and tension.
#8: Do cardio
Cardio, or aerobic exercise, not only reduces stress but also burns calories. Aerobic exercise has also been shown to be one of the most effective forms of exercise to remove stubborn belly fat.
Tip:
You can make note of my previous tip. Breaking a sweat is a great way to burn off stress. It will prevent the stress hormone from adding belly fat to your midsection.
#9: Do resistance training
Resistance training, also known as weight lifting or strength training (or more broadly known as anaerobic exercise), is important for developing, maintaining, and gaining muscle mass.
In fact, if fat loss is your goal, strength training will help. Muscle is metabolically active. Maintaining lean muscle mass requires your body to use more energy. So, the more lean muscle you have, the more calories your body will burn even at rest.
If your goal is fat loss, running endless miles isn’t always the best approach. Yes, traditional cardio will help burn calories, but in the long-term, since having more lean muscle mass helps your body burn more calories at rest, you’ll be adding to this deficit without doing a thing. A combination of both high-intensity cardio and strength training is often the better solution.
Studies have shown resistance training to be beneficial for people with prediabetes, type 2 diabetes, and fatty liver disease and has even lead to belly fat loss.
Tip:
If you’ve already begun a workout routine, consider adding a few minutes of weight training. You could also do different body weight exercises from the comfort of your own home.
#10: Reduce unhealthy carbs
The dreaded low carb diet {insert eye roll here}: I’m not a fan and I’m assuming you’re not either. But instead of removing carbohydrates altogether, consider lowering the number of prepackaged carbs you consume per day.
Tip:
Instead of starting your day with a bowl of cereal, eat a bowl of oatmeal loaded with berries and nuts. You’ll get the benefit of the fiber (see point #3) and feel fuller longer!
#11: Avoid oils
Oils can often be avoided. And they should be if your goal is to lose fat.
Oils are calorie-dense food. Calorie density isn’t something we talk about a lot in the nutrition world but you probably have seen pictures saying “eat this not that” or showing how you can still eat something but just a smaller version of it. But I’m going to take it a step further.
Calorie dense foods have more calories per serving.
Calorie dense = more calories
Our goal is to eat foods with less calorie density. Why is that?
Because, on average, those who eat more low-calorie dense foods consume fewer calories, yet they eat significantly more food, about three-quarters of a pound more a day. Most weight-loss diets focus on decreasing portion size, but we know “eat less” approaches can leave people feeling hungry and unsatisfied.
So, instead of trying to eat fewer calories, avoid calorie-dense foods like oils.
Tip:
When you can, switch to vinegar or even water when cooking instead of oils. When you do use oil, use it sparingly.
#12: Get plenty of sleep
When it comes to your health, sleep cannot be overlooked. Studies have shown that poor sleeping habits can dramatically impact your health and lead to weight gain. Make sure that you are getting the proper quantity and quality of sleep each night.
Tip:
Set a sleep timer on your phone to help you get to bed a good time each night. You can implement a nightly routine that will prepare your mind and body for a restful sleep. If you need more ideas to help you sleep better, click here for 6 Habits for Better Sleep.
#13: Consider cutting back
Although I’m not a huge fan of counting calories, sometimes awareness is the best way to curb your consumption. Consuming more food than your body needs is a sure way to gain fat.
Tip:
Keeping a food diary or utilizing a tracker may be what you need for a time to help bring awareness to your consumption.
#14: Stop drinking fruit juice
It’s made from fruit so it must be healthy, right? An overlooked aspect of fruit juices is that they often contain as much, and sometimes even more sugar as soda and other sweetened beverages. They’re just empty calories.
And just like any other sugary beverage, drinking large amounts may lead to abdominal fat storage.
Tip:
If you’re the person that begins each morning with a glass of orange juice (my husband used to do this), consider drinking a glass of ice water instead.
#15: Drink apple cider vinegar
Apple cider vinegar contains acetic acid, which has been shown to reduce abdominal fat storage in animal studies.
Begin taking 1 to 2 tablespoons of apple cider vinegar per day to help shrink that belly circumference.
Tip:
Pour 1 to 2 tablespoons of apple cider vinegar into an 8-ounce glass of water to start your day.
#16: Begin taking a probiotic
Probiotics are live bacteria that benefit your health, especially your digestive system. They improve your gut health and your immune function in addition to many other health benefits.
According to Healthline.com, "Researchers have found different types of bacteria play a role in weight regulation, and having the right balance can help with weight loss, including loss of belly fat. Those shown to reduce belly fat include members of the Lactobacillus family. These include Lactobacillus fermentum, Lactobacillus amylovorus and especially Lactobacillus gasseri.” If a slimmer belly is your goal, make sure your probiotic contains one or more of these bacterial strains.
Tip:
I talk about my probiotic and what I look for when buying a probiotic in my post: Best Supplements for You and Your Family. Look for one that has 15 billion to 100 billion number of probiotics and has 10-30 different strains.
#17: Drink green tea
Green tea has many health benefits. It also boosts your metabolism through caffeine and the antioxidant epigallocatechin gallate (EGCG).
Studies have suggested that EGCG may be effective for losing belly fat.
Tip:
Start your morning with a cup of green tea. Or drink a cup early in the afternoon.
#18: Monitor your consumption habits
When it comes to nutrition, awareness plays a large role. Do you eat when you're bored? Do you eat when you're watching television? Do you eat more around certain people? It's important to track these behaviors in order to combat these habits that could have a negative impact on your nutrition.
Tip:
Similar to a food log, track when you eat to identify habits that should be modified.
#19: Monitor your lifestyle habits
Being proactive doesn't stop at your dietary practices. Maybe you need to become more active. Are your evenings filled with binge watching Netflix? And what about your weekends? Do all your plans revolve around where, when, and how much you'll eat? Consider joining a sports league. Or picking up a hobby that requires an increased activity level.
Tip:
Identify what area of your life could be modified in order to be more active. Maybe there’s an outdoor hobby that you’re interested in.
#20: Begin HIIT
HIIT, or high-intensity interval training, has been called the secret weapon of fat loss. HIIT alternates between short, intense anaerobic exercises, such as sprints, with less-intense recovery periods. This method of exercise raises your heart rate and allows you to burn more calories in a shorter period of time. And if losing loads of calories in a short period of time wasn't enough of a reason, HIIT offers many other benefits as well.
Tip:
Checkout this simple HIIT program I developed. It can even be done at home.
#21: Stop eating late at night
You’ve probably heard you shouldn’t eat late at night. But why?
Thanks to your body’s circadian rhythm, it burns more calories earlier in the day and slows throughout the day. Your body anticipates rest closer it gets to rest. Test subjects in one study gained more weight eating the exact same meal as their counterparts simply based upon the time at which they ate.
Tip:
See if intermittent fasting is for you. One simple way would be to eliminate lunch. Or skip breakfast and have a light snack (a handful of nuts) before lunch.
#22: Make it a lifestyle
The best method to shedding that stubborn belly fat naturally is by sticking to a plan – making it a sustainable lifestyle. Here's the hard-to-swallow-truth: if you're going to stop drinking soda for a week it won't help you lose your belly.
And that's why diets don't work. Until something becomes a way of life you won't be able to get sustainable results. Jumping from one method to the next will only leave you more frustrated than when you began.
Tip:
Realize that if sustained belly fat loss is what you’re after, then you need to make it a lifestyle. Otherwise, you’ll undue your achievements once you begin the negative habit again.
Some of these methods to losing your belly fat are more difficult than others. But if you're going to see results from any of them you need to make them a part of your lifestyle.
All these ways of toning up your belly will also help you achieve a healthier lifestyle. When you practice healthy habits and have healthy nutrition, fat loss will be a natural result.
#23: Drink water
Drinking water helps remove fat by-products and also helps you feel more full. Not only does this act as a natural appetite suppressant, but it can also improve your metabolism.
Research on water's impact on your metabolic function is still in process. But far more likely to lose weight drinking a couple of glasses of water before a meal rather than eating the complimentary roll of bread.
Tip:
Maybe you’re left wondering, “Is 8 glasses of water enough for me?” With my Daily Water Intake Calculator, you can find out exactly how much water YOU (not someone else) should be drinking each day. Click here to calculate the amount of water you should drink each day.
#24: Walk
Don’t underestimate the power of walking. The reason the Amish continue to have some of the lowest rates of obesity is not because of their HIIT workouts. They walk an average of eighteen thousand steps a day.
A 2004 study tracked steps of the Amish and found that Amish men walked an average of 18,000 steps per day. Amish women walked an average of 14,000 steps each day.
Tip:
Take the stairs instead of the elevator. Or consider parking further away.
#25: Get enough sleep
Sleep is important for many reasons, but weight loss?
A study entitled “Sleeping Habits Predict the Magnitude of Fat Loss in Adults Exposed to Moderate Caloric Restriction” found every additional hour of sleep at night was associated with an extra one and a half pounds of weight loss over a period of about three to six months.
Dr. Greger explains, “Sleep deprivation tends to lead people to overeat by about 180–560 calories a day. Restrict people’s sleep, and they also start craving unhealthier choices: more snacks and more sugary and fatty foods.”
Tip:
Be intentional with your sleep and have a plan to get 7+ hours each night. Click here to read 6 Habits for Better Sleep if you need more ideas.
#26: Eat more fiber
I’ve said before that eating more fiber is the best weight loss tool rarely ever used. In addition to keeping you regular, fiber is satiating, adds bulk to your food, and even prevents your body from absorbing calories!
Click here if you want to learn more about fiber’s many weight loss effects.
Tip:
The Institute of Medicine has established a recommended daily amount (RDA) for fiber intake:
Men ages 50 and younger should consume 38 grams of fiber per day.
Men ages 51 and older should consume 30 grams of fiber per day.
Women ages 50 and younger should consume 25 grams per day.
Women ages 51 and older should consume 21 grams per day.
For us women, an easy way to get enough fiber each day is to break it down to about 8 grams of fiber per meal (a little less for women over 51).
#27: Learn to limit
When you learn to limit your calories – not your food – you will have incredible success with your weight loss goals. But isn’t calories consumption and food consumption one and the same?
No.
You need to learn the difference between high-calorie density foods and low-calorie density foods. In the Living Well Membership, you can learn the difference and how to make this work for you. Click here to join today!
Tip:
Few of us have a problem eating too many vegetables. As Dr. Greger explains, “Our primitive urge to overindulge is selective. People don’t tend to lust for lettuce. We have a natural, inborn preference for sweet, starchy, fatty foods because that’s where the calories are concentrated.”
If fat loss is your goal, be conscious of when, why, and how much you’re eating.
#28: Control your environment
Out of sight out of mind! You know what food you won’t be tempted to eat? The food that’s not in your house!
Yes, you can jump in the car and go get it. But adding barriers to consuming unhealthy, calorie-dense foods gives you a better chance of avoiding it.
Tip:
Add barriers to consuming junk food. You control your environment. So make sure it’s one conducive for your goals.
#29: Consume more vinegar
Behold, the power of vinegar!
During a three-month trial, researchers studied the effects of vinegar on weight loss. Compared to the placebo group, the group taking one tablespoon of vinegar each day lost about a pound a month. And the group taking two daily tablespoons lost five pounds.
These few pounds might not sound amazing, but the vinegar groups also got slimmer, with a one-inch waistline reduction.
Tip:
Next time you’re cooking or eating a salad opt for vinegar rather than oils.
#30: Eat more plants, vegetables, and fruits
Like I mentioned in point earlier, it’s not necessarily about the amount of food you consume, but the amount of calories in that food. Plants, vegetables, and fruits are naturally calorie deplete and contain fewer calories.
Participants of a three-week weight loss study in Hawaii were told to consume as much fruit, vegetables, whole grains, and beans as they wanted and lost seventeen pounds.
Tip:
Consume less calorie-dense foods and more calorie-deplete foods like vegetables, fruits, beans, legumes, whole grains, and seeds.
#31: Break your addiction to sugar
Ever wondered why you turn to certain foods when stressed? Eating sugary foods blocks the stress hormone, cortisol.
America’s sugar addiction is directly aligned with our growing waistlines. “The excess body weight of the U.S. population corresponds to about 350–500 excess daily calories on average, which just so happens to be how many calories, on average, Americans failing to stay under the suggested sugar limits of the U.S. Dietary Guidelines get in added sugars every day,” explains Dr. Greger.
Tip:
Be conscious of what you’re eating, especially when you’re stressed. Switch to sparkling water infused with fruit instead of soda or juice. And learn how to lower your taste thermostat as explained in #33 (see below).
#32: Stop eating and drinking empty calories
Just like the sugary foods previously mentioned, empty calories like sodas, juices, cocktails, and prepackaged snacks provide zero nutritional value but are loaded with calories.
There are ways to still enjoy these foods but in moderation. Drink a couple glasses of water before you drink a soda. Consider eating an apple or raw veggies before you tear open that bag of snacks. This will not only provide the benefit of the healthier option, it will also leave less room for the junk food.
Tip:
Avoid sugary drinks (i.e. juices, sodas, and adult beverages) and other calories that won’t satisfy your hunger (i.e. candy, breakfast cereal, low-calorie snacks, etc.). Before you grab something to eat next time, ask yourself if you’re truly hungry. If you are, grab a piece of fresh fruit or veggies.
#33: Lower your taste thermostat
The longer we eat healthier foods, the better they taste. But why is that?
It all has to do with your taste thermostat! When you’re used to manufactured flavors and sugar foods, your taste buds are unable to detect the subtle flavors of whole foods. Your brain and your taste buds will begin to adapt so you begin to enjoy whole foods like vegetables, fruits, whole grains, beans, and lentils.
Tip:
Be patient…it doesn’t happen overnight. But if you give it time, you’ll begin to enjoy the more subtle flavor of healthy foods. Before you know it, you won’t need as much salt or sweeteners to enjoy your food.
#34: Eat the majority of your calories in the morning
There is wisdom in the old adage to eat breakfast like a king, lunch like a prince, and dinner like a pauper. Front loading the majority of your food consumption allows your body more time to use it throughout the day.
Tip:
Load up each morning with a big breakfast to get your day started right.
#35: Ask yourself if you’re actually hungry
When does most of the snacking take place in your home? If I were to take a guess, I would assume it’s while you’re watching TV. But if you’re going to watch your favorite show do you need to be eating?
Before you take a bite ask yourself, “Am I actually hungry?” We often eat because it’s just what we do. When it’s 2:00 in the afternoon, you realize it’s been two hours since lunch and it must be time for a snack. But you might just be bored or even thirsty.
Tip:
Before you take that next bite, ask yourself, “Am I actually hungry?” If the answer is “no” go find something do or grab a glass of water.
#36: Drink coffee
Your cup of coffee might be doing more than powering your morning.
The caffeine found in black coffee provides a metabolic boost. And according to Dr. Greger, it continues even during rest. “Drink two cups of coffee, and over the next few hours, your resting metabolic rate goes up about 10 percent. In fact, you can tell whether someone had just consumed coffee by measuring the heat coming off their skin. Two hours after drinking two cups of coffee, our skin temperatures rise by about half a degree.”
For every cup of coffee, you can expect to burn an extra seventeen calories.
Tip:
Don’t go overboard with this tip. Too much caffeine can lead to increased anxiety.
#37: Change your habits
A habit can be defined as “learned behavioral responses to situational cues.”
You can break a habit in two ways: change the cue, or change the action.
The easiest way is to avoid the situation that leads to temptation. If you struggle with fast food, then find a new route home that doesn’t involve driving past the drive-through. Removing the contextual cue goes a long way to deter the action or behavior you’re trying to avoid.
Another way is to change the action. This means making it more difficult to act upon. With our previous fast food example. If you’re going to go through the drive-through then have to get your purse out of the backseat in order to pay for your meal. Studies have shown the simple act of adding a barrier to the habit can deter you from completing it.
Tip:
Avoid situations that lead to actions you want to avoid.
So let me ask you:
Don’t let this list of ways to naturally reduce your belly fat overwhelm you. If you’re working to reduce your waistline or want to begin eliminating belly fat start small. Select one or two of these methods that you can make a part of your life.
Or maybe you’re already on your journey to reducing your storage of belly fat. If that’s you, then I encourage you to challenge yourself. Maybe you need to eliminate something from your diet. Or maybe you want to give HIIT a try.
If you’re reading this and you want to shed some belly fat, then don’t leave this page without making a commitment to implementing one or two of the natural belly fat reducing methods. Write your plan in the comments below – which will you choose?
Want a free resource to help you reach your goals?
Grab 3 FREE days of my meal plan here. This will show you how eating healthy can be easy+simple+delicious! I promise you’re going to love the transformation that happens when you fuel your body with balanced meals that not only taste amazing but are healthy too.
Frequently asked questions about losing belly fat
What exercise burns the most belly fat?
There’s plenty of misleading information surrounding the topic of how to lose belly fat. Many will tell you to run on the treadmill for miles on end. But the truth is that a healthy combination of cardio and resistance training provides the best fat burning results. Benefits from a regular resistance/strength training routine include: Reduce your body fat, increase your lean muscle mass and burn calories more efficiently. Larger muscles burn fat. Doing cardio alone may help you shed some mass, but it will decrease muscle as well. As bodybuilding.com points out, strength training will directly help you burn fat.
What is the fastest way to lose stomach fat?
Everyone is different. What works for me may not work for you. But in general, the most efficient way to lose stomach fat is to eat a diet made of mostly whole foods, get a good amount of sleep each night, decrease stress, and follow a sensible exercise routine.
What causes belly fat in women?
There are three things that lead to women accumulating belly fat: hormones, lifestyle choices and habits, and dietary habits
Hormones: The female body has been designed to naturally store fat in the hips, thighs, and buttocks to support childbirth and breastfeeding during childbearing years. But as you age, estrogen production decreases and much of that fat is redistributed to the belly. This turns into visceral fat.
Lifestyle choices and habits: Lifestyle choices such as the amount of sleep you get, the amount of stress you carry, and your activity levels have a large impact on your belly fat and overall wellbeing.
Dietary habits: Arguably more important than the previous two causes of belly fat, your dietary habits must be kept in check. Excess calorie consumption and the type of foods you consume are a large contributor to belly fat as well.
How can I reduce my tummy without exercise?
Two of the best ways to reduce your tummy size don’t even involve exercise: lifestyle choices and dietary habits. You can eliminate excess belly fat by getting a proper amount of sleep each night and reducing the amount of stress in your life. In addition to your lifestyle, you can also naturally eliminate your belly by what you eat. Consuming a diet of whole foods rather than processed junk food and refined sugars will help your body use your food for fuel rather than store it as excess fat.
How can I drop 10 pounds in a week?
When trying to eliminate your belly you need to be sure to adopt healthy practices as well as realistic goals. Trying to drop 10 pounds in one week is an unreasonable goal. Instead, by incorporating a healthy diet, lifestyle, and exercise routine, your target weight loss should be around 2 pounds per week. Any more than that and you will be burning muscle, not fat. But if you’re incorporating a healthy diet, lifestyle, and exercise routine, in addition to burning fat, your body will also be creating muscle. This will give you the toned, fit physique you desire.
Need more help with losing weight?
I want to invite you to join my free 7-day course: Healthy & Sustainable Fat Loss. Forget dieting, counting calories, or starvation! In this course, you’ll uncover the simple tools the diet industry won’t tell you.
About the author:
Kara Swanson is a certified nutritionist and founder of Life Well Lived. She is married to her best friend and the proud mother of three. Her passion is to make nutrition simple+easy+delicious!