How to lose abdominal fat in women over 35

Losing belly fat is a real challenge and age increases the difficulty ratio even further. There are several reasons for this. The first is a reduction in physical activity due to decreased energy and bone strength required for exercise. Second, after age 30, the body automatically begins to lose lean muscle tissue and replace it with fat. It is visceral fat (the fat that surrounds the internal organs) and not subcutaneous fat (which provides the cushioning effect under the skin). It is usually concentrated around the midsection, which accounts for an expanding waistline. Third, the metabolism slows down with age.

So, if you are a woman over 35 years old and you want to burn fat from the stomach area, you will have to fight hard against your own body. And diet and exercise habits are the only two strategies that can help you win.

How to lose belly fat fast – 10 tips

• Create the calorie deficit you so badly need. It is important to understand how much is considered a safe amount. The safest measure to follow is 20% of your daily calorie intake. Therefore, if you consume 2,500 calories a day, you should reduce your intake by 500 calories.
• Use smart eating tricks to control how much you eat at each meal. For example, you can drink a glass of water before eating. Another option is to start the meal with salads.
• You can’t expect to lose stomach fat if you don’t increase your protein intake. Protein has fewer calories compared to fat and carbohydrates. Plus, it builds muscle, which helps burn some extra calories. Lean meat, low-fat dairy, green leafy vegetables, legumes, nuts, egg whites, and skinless poultry are good sources of dietary protein.
• Eat healthy fats like those found in avocados, olive oil, and walnuts.
• Avoid sodas and carbonated beverages that add empty calories to the body. Instead, drink water, green tea, or fresh lemon water.
• Try to get 8-10 hours of sleep a day to burn fat and keep it off forever. Those who slept the least have been found to feel tired and exhausted the next morning. They automatically went for the sugary snacks to get the much-needed energy boost. Lack of sleep also slows down your metabolism.
• Learn to manage your stress effectively through exercise, prayer, and meditation. Excess stress increases the amount of cortisol. This hormone plays an important role in how the body burns and stores fat.
• Cardiovascular exercise is another factor that will help women over 35 lose ugly belly fat. The cardiovascular exercises you do should be intense and varied. There is a list to choose from that includes walking, jogging, swimming, stair climbing, biking, and dancing. You must dedicate a minimum of 20 to 25 minutes, 3 times a week.
• Weight training exercises are also important because they build muscle and promote the burning of natural fat in the body. Muscles need more calories for maintenance and therefore influence the burning and storage of fat in the body.
• Finally, add some abdominal exercises. They will tone your midsection muscles and also support the fat burning started by cardio and weight training exercises.

So, as you see it, there is no miracle cure on how to lose belly fat fast; you have to be persistent and honest at all times.