Losing belly fat can be quite challenging, especially as we age. However, there are a lot of things you can do to tighten your core and lose those extra pounds. Belly fat can increase the risk of serious health problems such as heart disease, diabetes and even cancer. That’s why we’ve put together this list of quick tips to help women over 40 say goodbye to belly fat once and for all. So, grab a cup of tea, sit back and let’s get started!
1. Strength Training
Cardio may be great for overall body fat reduction, but strength training particularly can help target belly fat. With the help of muscles, you burn more calories, and ultimately, more belly fat. Luckily, here at Get Healthy U TV, we have plenty of strength workouts to choose from! Get started with some of our favorites:
FREE: 10 Minute Total Body Strength
Fat Burning Beginner Workout – Upper Body
Fat Burning Beginner – Lower Body
GOLD Class: Pure Strength
2. Reduce Your Stress Levels
Stress not only affects your mental health, but it can also increase cortisol levels in your body leading to belly fat. So, it’s important to take time to relax and practice techniques like yoga, meditation or deep breathing exercises. Check out our tips on 7 Ways to Manage Stress and 27 Ways to Relax in Less Than 5 Minutes.
3. Say Goodbye to Sugar
Consuming too much sugar is not only linked to weight gain, but it can also lead to insulin resistance, which can ultimately lead to more belly fat. So, start making small changes to your diet by cutting out processed foods and sugary treats.
4. Stay Hydrated
Drinking water helps to flush toxins from the body and supports digestion. Additionally, staying hydrated can help suppress hunger and reduce calorie intake. If you struggle to drink water, try this recipe for fruit and herb infused water!
5. Get Enough Sleep
Sleep deprivation can cause hormonal imbalance and ultimately lead to belly fat. So, make sure you’re getting seven to eight hours of quality sleep each night. One of the best ways to ensure you have a good night’s sleep, is to try bedtime yoga! It’s free, non-toxic, and addictive in a good way! If that doesn’t help, check out our 13 Tips for When You Can’t Sleep.
6. Eat More Protein
Protein helps reduce hunger and regulate blood sugar levels. Eating more protein can also help boost your metabolism and reduce your overall calorie intake. Besides consuming high protein foods, you might want to look into a protein supplement. If you need help choosing, check out our article on the differences between collagen and whey protein to find what is right for you!
7. High-Intensity Interval Training (HIIT)
HIIT helps to boost your metabolism and burn more calories than traditional cardio. It also particularly helps to target belly fat. We have TONS of HIIT workouts to choose from at Get Healthy U TV! Get started with some of our best workouts:
FREE 10-Minute Bodyweight HIIT Cardio
Jab Punch Crunch HIIT Workout
GOLD Class: No Jumping Cardio HIIT
8. Cut Back on Alcohol
Alcohol contains empty calories and can ultimately lead to weight gain, including stomach fat. So, strive to limit your alcohol intake and replace it with healthy alternatives like sparkling water or green tea. We also have a bunch of mocktail recipes for a fun alternative!
9. Incorporate Healthy Fats
Incorporating healthy fats like avocado, nuts, and olive oil into your diet can help reduce belly fat and reduce inflammation throughout the body. But be careful to over indulge! Just because they are healthy fats does not mean they are low calorie. Here is a list of our favorite healthy fats for weight loss!
10. Intermittent Fasting
Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. This practice can help reduce belly fat, lower insulin levels and decrease inflammation. Check out this article for more tips on how to get started with intermittent fasting.
There you have it – 10 tips to help women over 40 say goodbye to belly fat once and for all. While losing belly fat isn’t easy, with consistent effort and these tips, it’s definitely doable. Remember to start small, stay consistent and celebrate your progress along the way. You got this!