Quick Tip: How to Lose Belly Fat for Women (The Really Easy Way)By Rob Poulos...
People story body fat in two ways: subcutaneously and viscerally.
Subcutaneous fat is the fat all women are familiar with–the bulgy, thick fat that overlaps their hips, thighs, and belly. For apple-shaped women, most subcutaneous fat is stored right below the belly, which increases due to bad eating habits and old age.
The second type of fat, called visceral fat, is much worse, however.
Everyone has visceral fat–it packs itself around the vital organs, where it acts as cushioning barrier. But most Americans have too much of it, where it seeps out and creates bad substances. These substances are linked to a higher risk of type 2 diabetes, heart disease, and high blood pressure, to name a few things. It can also make you look fat, even if your subcutaneous fat isn’t high.
So, how do you get rid of it?
How to Lose Belly Fat for Women
Both subcutaneous and visceral fat love one area: The belly area. For women, this is better known as that dreaded pocket of fat around the abdomen that won’t go away.
To get rid of this fat, many women have resorted to desperate attempts–taking pills, doing endless crunches, and even using ab contraptions such as the Ab Wheel to reduce belly fat. But the truth is doing more exercise won’t get rid of the belly fat–these exercise are only designed to build bigger, thicker abdominal muscle, and could actually make your stomach look bigger.
So what works?
1. Increase overall exercise. Forget ab-centric exercise routines; they won’t do any good, because unfortunately you can’t target spot fat loss–that’s up for your body (and genetics) to decide. Instead, you can lower your overall body fat by increasing your exercise, which may eventually reduce your belly fat. Good exercises: Compound weightlifting exercises such as squats, deadlifts, and military presses help build muscle while increasing your metabolic burn, making you leaner in the process. As an added bonus, compound exercises target multiple muscle groups, which means you’ll have to work out less in order to work out all the essential muscle groups.
2. Make sure you’re getting enough sleep. Studies show women who do not get enough sleep see spikes in ghrelin, a hunger-stimulating hormone that can tempt you to eat more. One study also showed that people who slept less than five hours per night had more visceral fat than those who got a full seven hours of sleep. So if you’re not getting enough sleep, make it a habit: It’s a great way to keep your weight (and fat) under control.
3. Eat a healthy diet–with plenty of fiber. Recent research shows that people who consume 10 grams of soluble fiber daily have less visceral fat than people who don’t. Good options: Sliced applies, a whole-wheat sandwich, or cinnamon oatmeal are easy way to get an additional 10 grams of soluble fiber. Better yet, fiber-rich foods have a satiating effect, meaning you’ll eat less at the dinner table.
Of course, make sure your calories are in check too–eating too much processed foods is a great way to send your calorie load skyrocketing. Instead, switch to mostly natural foods as an easy way to restrict your calorie intake and lose weight.