How To Lose Belly Fat Fast For Women
How to lose belly fat fast for women is a phrase that has been used in many weight loss guides and books. However, many of these guides only deliver scanty and shallow information about losing weight, and belly fat to be precise. This prompted us to come up with a detailed guide on how to lose belly fat fast for women. First things first, let’s analyze belly fat;
The Truth about Belly Fat
This will come as a surprise to many, but the truth is that everyone, including those with flat abs, have some belly fat. It’s normal to have belly fat, but too much of it can affect your health more significantly than other fat can. Some of your fat is found right under your skin while other fat is deeper inside, with some covering your lungs, heart, liver, and other vital organs. However, it the deeper fat, commonly known as visceral fat, that may pose bigger health problems, even for slimmer women.
The Visceral Fat- The Belly Fat
It’s true that you need some visceral fat to provide cushioning around the organs in your belly area. But having too much of it will increase your chances of getting various health conditions including type 2 diabetes, high blood pressure, dementia, heart disease, and certain cancers such as colon cancer and breast cancer. The belly fat doesn’t just sit on your abdominal area; it is an active part of the body that produces nasty substances that trigger the above health conditions.
If you gain too much fat, your body starts storing fat in unusual places. The abdominal area is a natural storage for fat, but once it gets full, your body starts depositing fats into the organs such as around the heart and other vital organs. It is this fat deposition that triggers health conditions such as heart diseases and diabetes.
How Do You Determine The Amount Of Belly Fat That You Have?
The most precise way to determine how much belly fat you have is to get an MRI or CT scan. However, there is a much simpler and low-cost way to check whether the amount of fat in your belly is excess or not; using a measuring tape.
Wrap a measuring tape around your waist and check your girth. Do it while standing, and make sure your measuring tape is level. For a healthy woman, the waist size should be less than 35 inches.
So, Let’s Compare Men vs. Women When It Comes To Losing Weight
Are the sexes a factor when it comes to the speed of losing weight? Well, sometimes it doesn’t seem fair for women as they have a slower rate of losing weight as compared to men.
Why Do Women Lose Weight Slower Than Men?
One major factor lies in food preferences. Generally, many men are attracted to meat while most women are attracted to foods that have carbohydrates and fats. Although this might seem hypothetical, there are some truths in it. Women, despite them having more knowledge about calories in different foods and nutritional value, find themselves eating French fries, desserts, and quick foods more often than men. This forms a habit that becomes hard to avoid even when they want to lose weight. The time they take to overcome the habit delays their weight loss.
Another factor that makes losing weight slower in women than men is physicality; men are larger and are more muscular than women due to testosterone hormone. Genetically, men have more muscles than fat, which favors them when it comes to keeping fit. For women, their bodies have more fat than muscles, and that's why it's easy for their bodies to store more fat than muscle mass. But with simple exercises and workouts on a consistent basis, you can increase your muscle mass considerably and decrease your fat stores. You can also integrate proven fat burners such as Shred Herbal Fat Burner that can help you melt off your body fat.
Now that you have known several things about belly fat, let’s get down to the real business:
How to Lose Belly Fat Fast For Women
Some call it spare tire; others call it potbelly, while others call it love handles, but no matter the name they’re given, no one likes having that extra fat around their midsections. Most of us have tried using diet plans and workout programs, but probably they didn’t offer significant results.
Because of the conflicting advice out there about how to lose belly fat fast for women, we have compiled an effective strategy that includes the best exercises and diet that will help you lose the excess visceral fat.
Let’s Start With Best Exercises to Lose Belly Fat
1. 90-degree Static Press
This exercise offers a great way to prepare your core for the workouts ahead, but you can do it as a stand-alone exercise when you need to work out your midsection.
How to do it: Lie face-up with your hips and knees bent 90 degrees, and your feet flexed. Extend your arms so that they press the top of your thighs. Inhale deeply and as you exhale, brace the abs while pressing your lower back against the floor. Remember that your legs shouldn’t move when doing this exercise. Hold for one count and then relax. You can do up to three sets of ten repetitions in quick succession.
To make it more challenging, lift your shoulders and head off the floor as you press your palms on your thighs. Inhale as you lower the upper body back.
2. Mountain Climbers
How to do it: This exercise requires a pyramid pace whereby you start to slow then proceed to increase speed and decrease it manually. In other words, it is a tempo control movement. The varying pace helps in boosting metabolism and conditioning your cardio-respiratory system to create an environment for the body to burn more fat. What makes this exercise effective in burning belly fat is because it involves muscles that require high energy. Besides, these muscles are located near the core muscles. It is total body workout and will demand a lot of energy for it to be executed. Total body workout increases the movement of fat cells from the fat storage areas such as belly and makes it available as sources of energy for exercises.
This might be a small workout, but it works your midsection in a big way. It's one of the most effective exercises to lose visceral fat.
How to do it: Sit on your mat with your knees bent and feet flat on the floor. Lean back so that your upper body is supported on your elbows with your palms facing down. Brace the abs and lift your legs at a 90-degree angle. Remember that your legs should be touching each other, and your toes should be pointed. While maintaining the 90-degrees angle with your legs, lower the legs to the left, as if you are tracing the letter “U” with your knees. Do 20 reps while alternating sides with each rep.
The longer the level, the harder the reps, so if you want this to be more challenging, try elongating your legs out further and do the reps.
4. Rope Jumping
Rope jumping is probably one of the most effective cardio workouts that can help burn fat in your entire body, including the belly area.
How to do it: Start with five rounds of 60 minutes jumping with 30 seconds in between the rounds. You can do up to four rounds of 4-5 minutes each. However, make sure to have 30-60 seconds rest between the rounds.
This exercise majorly focuses on your core- the midsection region of the body. The core is a combination of lower back muscles and abdominal muscles. Rope jumping not only helps you melt off the belly fat but also gives a better conditioning to your abdominal muscles.
5. Criss-Cross Lift and Switch
This is a two-for-one workout that is very effective in flattening your belly.
How to do it: Lie on your back with both arms by your sides. Extend your legs straight up to the roof while crossing your left leg over your right with your toes pointed. Brace the abs in tight and lower your legs to about 45-degrees. Lower your legs back into your body and lift them back on an angle while lifting your back and hips off the ground. Press down with your arms to support your body. Pause for one count and then slowly lower your hips and bring both legs back to the starting position. This makes one rep. Do up to three sets of ten repetitions.
This Pilates move is tough, and so if you can’t lift your hips off the ground, take your time to be flexible. Start by lifting your legs a few inches off the floor so that you can get stronger before attempting this move.
6. Resisted Single-leg Stretch
This is another Pilates-inspired move that engages the abdominal area. The move becomes more challenging because of extending your leg.
How to do it: Lie down on your back and bend the knees into your chest with your feet flexed. Interweave your hands on top of your left thigh and extend your right leg out parallel to the ground. Lift the head and shoulders off the ground and bend over the top of your ribcage as if you are looking at your legs. Press your palms against the left thigh while tipping the pelvis to bring your left knee in towards the test. Your hands are supposed to add resistance to your leg. Switch legs and place your palms against the right thigh as your left leg extends parallel to the ground. This makes on rep. Do up to three sets of ten repetitions successively.
7. Reverse Plank Hover
This is another great exercise for the midsection that will help you melt off the belt fat significantly. The move will engage your abs and almost every other muscle in your body.
How to do it: sits with your hands outside the hips, fingertips facing forward, and your legs extended. Also, your feet should be flexed. Brace your abs and press down with your hands to lift the hips a few inches off the floor. Now bend your knees slightly while keeping your heels on the ground. Scoop your abs in towards the back. While exhaling, extend your legs and try to push the hips behind your shoulders. Maintain in this position for a while before bending your knees and returning your hips under your shoulders to sit. That makes one rep. Repeat up to three sets of ten reps.
You can make this exercise more challenging by maintaining your hips lifted throughout the entire set.
8. Frog Press
This is another great excess to help you burn the abdominal fat and tone your abs.
How to do it: Lie on the floor on your back with your knees bent on the outward and feet flexed. The heels should be pressed together. Lift your shoulders and head off the ground and curl up over your ribcage as if you are looking at your legs. Lift your arms outside your hips with palms facing down.
Press out through the heels and extend your legs to 45 degrees while squeezing your knees together. Maintain in this position for a while before bending your hips back into your body. That makes one rep. Do three sets of ten reps.
To make it more challenging extend your legs much lower to the floor as your press out instead of bending and extending. Also, make sure your back stays down during the entire movement.
9. Inching Elbow Plank
This workout will work on your abdominal section along with your shoulders and arms too.
How to do it: Start off in an elbow plank pose while your hands are clasped, and your feet positioned slightly wider than hip-width apart. Step your right foot towards your hands as you lift your hips slightly. Quickly take another step in with your left foot while lifting your hips a little more. Step the right foot again, this time lifting your hips a bit higher and again with your left foot so that your hips stays lifted high in a pike position. Slowly move your legs back until you return to your starting pose. That makes one rep. Do three sets of five reps.
10. Full plank Passé Twist
This is quite challenging than other exercises on this list. Also, it is an effective exercise for body toning for women.
How to do it: while in a full plank pose with your feet together, bend your left knee across to the right as you slide your left foot up to the inside of your right knee into a passé position. Your hips should turn to the right. Now slide your left leg back to the starting position and then repeat to the right. That makes one rep. Do up to three sets of ten reps.
This is the king of all the exercises and should be done after you have gained strength and flexibility. As the name suggests, deadlifts involve lifting a weight from a dead position. You can either do it at the gym using dumbbells, or barbell or you can do it at home with a kettle bell. It is quite different as you have to bend over rather than sit like in squats. However, maintaining the normal alignment of the spine is the top-most priority.
The deadlifts strengthen the major muscle groups of the body including thighs, trapezius, hips, calves, core, etc. This is the most effective workout to burn most of the visceral fats as it uses more calories to execute the moves repetitively. However, it is very challenging, and you need to be strong and dedicated enough to do this high-intensity workout. It not only burn your belly fat fast but also makes you stronger.
Do four sets of 10-12 reps. In between the sets, make sure to have 60 seconds of rest.
Having known the exercises that burn belly fat fast, we can now shift our focus to the foods that will enhance the burning of belly fat.
Here Are the Foods That Enhances the Burning Of Fat
Research done by Louisiana State University has shown that people who eat hummus have 53 percent lesser chances of overweight and are 51 percent less likely to get high blood sugar than the non-hummus eaters. Besides, on average hummus lovers also have a waist size two inches smaller than the non-hummus eaters. The researchers attributed this to the snacks high levels of dietary fiber and resistant fiber.
Leafy greens like seeds, mushrooms, and kale, which are high in copper can enhance the burning of fat. A recent research done by the University of California at Berkeley has shown that copper is a crucial part of any diet as it breaks down the fat cells so that they can be utilized as energy.
Other foods that are high in copper include beans, oysters, nuts, and other shellfish. Copper not only help your body burn the belly fat, but also helps prevents graying of hair and premature aging.
When your diet lacks enough omega-3s- a very common nutrient in fish, the pineal gland in your brain which controls your nervous system is disrupted, and this leads to alterations in the production of the sleep hormone called melatonin. People with a deficiency of omega-3 do not get enough sleep during their normal rest time, which can induce unhealthy late-night habits such as snacking.
Fish is also high in protein, which research has shown can reduce your appetite. It’s true that your body also burn more calories when digesting protein than when digesting carbs and fatty foods. Besides, omega-3s will boost your heart health.
Milk turns out to be really good for the body when it comes to melting belly fat. A study carried out by the University of Alabama in Birmingham in 2010 found out that among the 100 premenopausal women who were involved in the study revealed that fat level among those who consumed calcium-rich diets.
To be precise, for every 100mg of calcium consumed each day, the participants lost an inch of intra-visceral fat- fat that is tucked around your vital internal organs which have been linked to cancer and higher rates of heart diseases. 100 milligrams of calcium equates to a half cup of soft-serve yogurt.
Calcium can also help with sleep if you tend to be disturbed by cramps and muscle soreness as it helps relax fibers and muscle nerves.
These legumes can be a great mood-boosters due to being rich in magnesium. Eating more of them can help people who have sleep disorders have a peaceful sleep throughout the night. This is according to a study that was published in the Magnesium Research journal in 2010. One group of people who were suffering from sleep disorders were administered 320 mg of magnesium a day, and the other group was given a sample. After seven weeks, the group taking magnesium were found to be sleeping better, which research showed can lower weight gain and overeating. Besides, magnesium was found to reduce inflammation which adds to the size of the belly.
Are you aware that one cup of raspberries has six grams of fiber? Fill up with these little fruits, especially in the mornings. It can reduce your appetite for snacks as fiber takes long to digest and therefore, you'll feel fuller for a long time. This will enable your body to utilize stored fat as energy.
7. Green Veggies
Green veggies are rich in fiber and are perfect for anyone who’s looking to whittle their abdominal section thanks to the low-calories content and high fiber. Try cutting down on the carbs in your dinner plate and replace them with green veggies. You’ll not only feel full, but you’ll also have helped to a trimmer tummy as well.
Most of the foods that enhance the burning of belly fat are rich in protein. If you find it hard to get enough protein in your diet, you can supplement with protein bars and protein shakes. They too, will keep you feeling fuller for longer and help with weight loss and belly reduction.
THE BOTTOM LINE
To reduce belly fat and get a toned body, you need to combine both exercises that work on your belly and diets that enhance the burning of fat. That way, you'll see the results much more quickly and in a lasting way. We hope that our guide about how to lose belly fat fast for women was helpful to you.