One of the most frequently asked questions by women, particularly those going through menopause, is:
How do I get rid of belly fat?
It’s important to understand that the body cannot spot reduce fat. This means no specific workout, exercise, food, or diet will eliminate belly fat alone. Doing hundreds of crunches or won’t get rid of belly fat either.
Understanding Belly Fat
The way our bodies store fat is largely dictated by our hormone balance. For instance, higher testosterone levels can lead to more fat being stored in the abdomen, while estrogen-dominant women tend to store fat in their lower body. Therefore, reducing belly fat requires a holistic approach focused on overall fat reduction.
Reducing Belly Fat
First, to lose belly fat, it’s essential to reduce overall body fat by creating a calorie deficit through a combination of eating less and moving more. Aiming for a daily calorie deficit of about 500 calories can lead to significant changes.
Diet and nutrition play a crucial role, so it’s important to avoid sugary foods and drinks, which can contribute to fat storage, particularly around the belly. Managing stress is also vital, as high cortisol levels, a stress hormone, can increase belly fat. Techniques such as meditation, adequate sleep, and self-care practices can help reduce cortisol levels. Additionally, high sodium intake can lead to water retention, while excessive vitamin C can inhibit cortisol production.
Effective exercise techniques are another critical component. Weight training and resistance training are beneficial as building muscle helps increase metabolism and burn more calories, and lifting heavy is recommended.
High-Intensity Interval Training (HIIT) workouts are particularly effective for burning fat, and circuit training can keep your heart rate up and burn a lot of calories. Finally, staying active throughout the day by incorporating constant movement helps increase overall calorie burn. By combining these approaches, you can achieve a holistic and effective strategy for reducing belly fat.
If this is YOU, I would be happy to chat about how I can help.
Cathy Lloyd-Prowse
Trainer at Lift Inner West