To lose belly fat, you need to reduce your calorie intake even more. To lose a pound of fat, you must eat 3,500 calories fewer than you burn. A reduction of 500 to 1,000 calories a day results in a weight loss of 1 to 2 pounds a week. For some people over 60, this caloric deficit is too aggressive and will put them at a caloric intake that's too low to provide optimal nutrients and energy. For example, the average sedentary woman over 50 may burn only 1,600 calories a day. Reducing that intake by 500 calories leaves you with only1,100 calories a day, which is extremely difficult to sustain long term. You might need to modify your weight-loss goal to lose approximately 1/2 pound per week, which requires a 250-calorie deficit a day. Increasing physical activity can also help you raise your daily burn so that you can create a 500-calorie deficit.
Also, as mentioned earlier, spot reducing simply doesn't work, so if you're doing sit ups and little else, you're not likely to see results. Besides being ineffective for weight loss, the traditional abdominal sit ups have been found to recruit and produce the least amount of muscle activity, which means it's also ineffective for coaxing out that six pack.
People with chronically high levels of the stress hormone cortisol tend to carry excess visceral fat. Foods that are high on the glycemic index (GI), which uses a ranking system of 0 to 100, cause more rapid spikes in your blood sugar, in turn triggering the release of cortisol when glucose levels crash. The constant up and down of your blood sugar levels can also lead to insulin resistance — the first step on the road to type 2 diabetes. To help keep cortisol levels stable, choose low-GI foods (with a rating of 55 or less) like beans, lentils, and chickpeas, instead of high-GI options like white rice and potatoes. To find the GI rating of your foods, use the University of Sydney’s database at glycemicindex.com.
Every other person on this planet wants to lose belly fat! Yes, it is this great an issue. Belly fat not only gives you an ugly look but can be dangerous for your health too. The visceral fat or the fat around your abdomen can lead to diabetes, heart diseases, stroke as well as dementia. When it comes to losing abdominal fat, the right foods are a necessity. They detox your liver and boost your metabolism so that your body can target belly fat. There are numerous fat burning foods and spices that can help you lose your belly fat. Here are some really effective home remedies to lose belly fat with the help of such foods and spices.
That’s where these tips come in. We talked with eight women over 40—all of whom have lost 40 or more pounds!—about the tools and methods that helped them make lasting healthy changes. And we've got to admit that they’re pretty darn genius! Try incorporating a few into your weight loss plan, and you just might find yourself on the fast track to getting into those skinny jeans. (Looking for even more slim-down secrets? Don’t miss these 6 things you must do to lose weight over 40.)
I love the idea of carb cycling and I tried it in the spring when I bought weight loss unlocked. With my Hashimoto’s condition, though, I really suffered during the low carb part of the cycle. I might try it again, and just do a lower carb diet during my last two weeks, but still keep it at 100-150g per day. It’s always a work in progress. Thanks for shedding more light on this!
Excessive abdominal fat, or belly fat, is a serious health concern. According to the Centers for Disease Control and Prevention, having excessive abdominal fat increases your risks for developing Type 2 Diabetes, high blood pressure and other serious health problems. No exercise, including rowing, can specifically target your belly fat. According to celebrity personal trainer Bill Phillips, the idea that an exercise targets a specific area for fat loss, called "spot reduction," is a soundly debunked fitness myth. Fat loss comes from your body as a whole. However, as rowing workouts burn overall body fat, the fat on your belly will unavoidably be part of the fat you burn.
W8MD’s insurance physician weight loss program is unique in many ways with a comprehensive multidisciplinary approach to weight loss that addresses all the complex issues leading to weight gain, both in adults and children. Since its inception in 2011, W8MD has successfully helped thousands of patients succeed in not only losing weight but also keep it off with an ongoing maintenance plan.
"Anytime you’re stressed, you probably go for food," Dr. Seltzer says. (Have we met?!) That’s because cortisol, the stress hormone, stokes your appetite for sugary, fatty foods. No wonder it’s associated with higher body weight, according to a 2007 Obesity study that quantified chronic stress exposure by looking at cortisol concentrations in more than 2,000 adults’ hair.
Melissa Feldman is a freelance writer living in Toronto, Canada. She is skilled at writing compelling articles and producing academic, marketing and creative content. Her education includes a BA in psychology, a TEFOL teaching certificate and an MA in Immigration and Settlement Studies. She has over 15 years’ experience in writing content for online and mobile platforms. You can connect with her on Linkedin.
Our bodies require magnesium for more than 300 chemical reactions, including keeping heart rhythm steady and regulating blood sugar levels, but in addition to its health benefits, this nutrient may also aid in weight loss and losing belly fat. A 2013 study in the Journal of Nutrition found that higher magnesium intake was associated with lower levels of fasting glucose and insulin (markers related to fat and weight gain), and one study from England found that a magnesium supplement may have some beneficial effects on reducing fluid retention during the menstrual cycle, meaning you'll feel less bloated. (Get the whole scoop: What Is Magnesium and Do You Need More of It?)
Belly fat is slightly different than other fat deposits on the body and is often called visceral fat. Visceral fat is considered the most dangerous form of fat in the body because it is in such close proximity to our vital organs. It is actually located beneath the abdominal muscles and the subcutaneous layer of fat, making it difficult to see and even harder to get rid of! These larger fat cells release hormones and chemicals that can be dangerous in many ways, leading to an increased risk of various diseases and metabolic imbalances.
A lot of us are slaves to the clock. It’s best to make sure you eat regularly to keep from getting so ravenous that you lose control and can’t stop eating. But if you’re in the habit of eating when the clock says to, instead of when you’re actually hungry, you tend to lose touch with what “hungry” feels like and eat more than you really need. Research shows that mindful and or intuitive eating has health and potentially weight loss benefits, too.
The problem with weight loss is that the process is very slow. Reducing belly fat takes a lot of time especially if you carry a lot of excess weight. A great way to have faster results is by using weight loss supplements. Look for those that only contain natural ingredients since they are considerably safer. You need to research very thoroughly in order to find weight loss supplements that are both safe and effective.
Nuts, the second food to watch, contain a fair amount of carbohydrate, and it’s very easy to unwittingly scarf down large quantities. Cashew nuts are among the worst carb-wise – you’ll find that they contain around 20% carbohydrate by weight. For someone following a strict keto diet with a 20 grams of carbs per day allowance, this means that consuming 100 grams (which happens in a flash!) will have filled their daily quota. Peanuts tend to be around 10-15% carbohydrate – not putting them in the clear either.
The truth is, it’s not a simple matter of eating less, training more and counting your calories. As soon as you study how your metabolism works, you realize it’s not based on numbers but rather based on hormones. We did a lot of research and have come up with a great system to fix the problem and smash every target. The great news are that you are far from stuck. With the right kind of knowledge, we can EASILY help you transform your body too.
Stress makes your body produce cortisol, known as "the stress hormone," which depletes lean muscle and makes your body hold on to fat in the abdominal region. It also enlarges your fat cells, allowing them to store more fat. One of the most important strategies for addressing elevated cortisol levels is to reduce stress in your life. My favorite technique for addressing day-to-day stress is the Emotional Freedom Techniques (EFT), which is the largest and most popular version of energy psychology.
Food labels can help you lose weight, if you know how to read them. Everyday Health says it's important to pay attention to serving size, calories (and calories from fat), fats, cholesterol, sodium, carbohydrates, protein, and vitamins and minerals. Then, you can make smarter food choices like picking up a water-packed tuna rather than oil-packed, which can cut significant calories.
I’m in favor of any program that promotes whole foods over hyper-processed fare, and this is one thing the popular diet plans can agree on. Overly processed foods have been linked to weight gain, perhaps because many unhealthy packaged foods (think: potato chips, ice cream, frozen pizza, cookies and the like) lack the fiber found in many whole foods, including vegetables. Fiber helps fill us up, and research suggests that by simply adding more fiber to your menu, you can lose weight nearly as well as a more complicated approach. Consistently choosing whole foods is one way to do this.
Women’s challenge with weight loss also comes down to nature. Nature wants to preserve a woman’s ability to bear children. When you’re in a calorie deficit, it can interfere with your fertility, so your body fights weight loss to prevent jeopardizing your reproductive capacity. So don’t cut more than 1,000 calories a day or eat fewer than 1,200 calories daily.
Just because you may not have access to open water—or a crew team—doesn't mean you can't work this fat-blasting cardio workout into your go-to gym routine. Not only does rowing get your heart rate way up, which helps you blast calories and burn fat, but it also works muscles in your legs, core, arms, shoulders, and back that you may not be used to using, which "surprises" your body and helps you increase muscle, says Penfold. She recommends this belly fat-blasting circuit, which is great for beginners and pros alike: Begin with 20 seconds of rowing followed by 10 seconds of rest, and look at how many meters you traveled in that time. (Don't get off the rowing machine or even let go of the handle when you rest, says Penfold.) Repeat this eight times, trying to beat your distance each time. When you're finished with this 4-minute circuit, row a fast 500 meters and note how long it takes you. "That's the number you'll want to match or beat during your next rowing session," says Penfold.
Your best bet for blasting belly fat is slow, steady weight loss -- not instant one-week results. Steer clear of diets promising double-digit weight loss in just a week or diets that cut out entire food groups or require you to eat just a couple foods. These are typically fad diets that aren't sustainable -- so you're likely to regain any lost weight -- and such diet plans might even interfere with your ability to lose fat in the long run, explains the University of Wisconsin-Madison.
Choose Liquid Calories Wisely. Sweetened drinks pile on the calories, but don't reduce hunger like solid foods do. Satisfy your thirst with water, sparkling water with citrus, skim or low-fat milk, or small portions of 100% fruit juice. Try a glass of nutritious and low-calorie vegetable juice to hold you over if you get hungry between meals. Be careful of alcohol calories, which add up quickly. If you tend to drink a glass or two of wine or a cocktail on most days, limiting alcohol to the weekends can be a huge calorie saver.