Abdominal fat in women: how to lose it?

What does your waistline say about your health? Find out why belly fat is more common after menopause, how dangerous it is, and what to do about it.

An increasing waistline is sometimes seen as the price to pay as we get older. For women, this can be especially true after menopause, when body fat tends to concentrate around the abdomen. Yet increased belly fat does more than make it difficult to zip your jeans. Research shows that abdominal fat also carries serious health risks. The good news ? It is possible to reduce the threats posed by abdominal fat.

What’s behind belly fat?

Your weight is largely determined by three main factors:

1) the number of calories you consume during the day

2) How many calories you burn by exercising daily

3) Your age

If you eat too much and exercise too little, you risk gaining excess weight, including belly fat. Also, your muscle mass may decrease slightly with age, while fat increases. Losing muscle mass also decreases the rate at which your body burns calories, which can make it harder to maintain a healthy weight. Many women also notice an increase in belly fat as they age, even if they don’t gain weight. This is probably due to a decrease in the level of estrogen, which seems to influence the distribution of fat in the body. The tendency to gain or carry weight around the waist, and to have an “apple” rather than a “pear” shape – could also have a genetic component.

The Health Dangers of Abdominal Fat

The problem with abdominal fat is that it is not limited to the layer of fat just under the skin (subcutaneous fat). It also includes visceral fat, which is found deep within your abdomen, surrounding your internal organs. While subcutaneous fat poses aesthetic concerns, visceral fat is linked to far more dangerous health issues, including:

  • heart disease
  • Type 2 diabetes
  • High blood pressure
  • Abnormal cholesterol
  • Increased risks of premature death
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Research also links abdominal fat to an increased risk of premature death, regardless of overall weight. In fact, some studies have shown that even when women are considered normal weight based on standard body mass index (BMI) measurements, a large waist circumference increases the risk of dying from disease. cardiovascular.

How do you know if you have too much belly fat? Measure your size:

Stand up and wrap a tape measure around your bare stomach, just above your hip.

Pull the tape measure until it fits snugly around you, but don’t push it into your skin. Make sure the tape measure is level all the way around.

Relax, exhale, and measure your waist, resisting the urge to suck in your belly. For women, a waist circumference greater than 89 centimeters indicates an unhealthy concentration of abdominal fat and an increased risk of health problems.

Get rid of belly fat

You can tone the abdominal muscles with age-appropriate and targeted abdominal exercises. Just doing these exercises won’t get rid of belly fat. However, visceral fat responds to the same diet and exercise strategies that help you shed unwanted pounds and reduce your total fat mass.

To fight belly fat:

Adopt a healthy diet.

Focus on plant-based foods, such as fruits, vegetables, and whole grains, and choose lean sources of protein. Limit added sugars and saturated fats, which are found in meat and high-fat dairy products, such as cheese and butter. Instead, choose moderate amounts of monounsaturated and polyunsaturated fats found in fish, nuts and some canola-like vegetable oils.

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Replace sugary drinks.

Instead, drink water or drinks containing a low glycerim index natural sweetener (ex: agave syrup)

Control portion sizes.

Even when you make healthy choices, calories add up. At home, reduce your portion sizes. At the restaurant, share your meals, or eat half of your meal and take the rest home.

Make physical activity part of your daily routine.

For most healthy adults, moderate aerobic activity, such as brisk walking, for at least 150 minutes per week or vigorous aerobic activity, such as running, for at least 75 minutes per week is recommended.

If you use a step counter, remember that it takes an average of 10,000 steps a day to avoid weight gain. Some studies indicate that it would take 15,000 steps a day to prevent weight regain after significant weight loss.

It is also recommended to do strength exercises at least twice a week. If you want to lose weight or achieve specific fitness goals, you may need to exercise more and hire a knowledgeable fitness trainer.

To lose excess belly fat and keep it from coming back, aim for slow, steady weight loss. Don’t get discouraged too quickly. And remember, that the melting of abdominal fat is not a priority linked to the silhouette, losing it will protect you longer from the onset of serious illnesses and will ensure better morale and better tone.

* At press health we strive to transmit medical knowledge in a language accessible to all. In NO CASE can the information given replace medical advice. [HighProtein-Foods.com]

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