Good Lifestyle

Big belly is often the first to accumulate when we earn weight and the last to be burned. The bulge of belly fat can be even more frustrating for women, who often find that regardless of the frequency of the gym or how radically they arechange their eating habitsThere are always at least a few pounds in their median stubbornly. In addition, the quest for losing belly fat becomes more difficult than women get older.

"Women tend to pack more belly fat as they get older, especially after reaching menopause," saysMegan Wong, Rd, a registered dietician working withAlgae. "As hormone levels falling from estrogen, body fat motifs pass from the feminine figure typical" pear-shaped "in the figure" apple-shaped "more frequently associated with men."

And not only frustrating belly fat if you try to integrate you with your favorite jeans pair, but it could also be very detrimental to the overall health of women. "The visceral grease is metabolized by the liver and ends up transforming into blood cholesterol, which collects in the arteries, thereby narrowing. These dirty arteries can eventually lead to angina, heart disease, heart attack, a vascular accident cerebral and other cardiac symptoms, "explainsDr. Candice Serti, Psyd, CPT, CNC, An authorized clinical psychologist, a certified personal trainer and a certified nutrition coach. "Visceral grease is also responsible for the release of hormones that trigger insulin resistance, type 2 diabetes, systematic inflammation, heart disease and other cardiovascular disease."

But do not be stupid from your belly fat. Armed with these advice recommended by an expert from dietitians, nutritionists and other health professionals, you can lose belly fat. Read it and for more things about how to eat healthy, do not missSimple ways to start losing weight immediately, according to science.

"Foods rich in protein Like fish, chicken and beans, are perfect to reduce belly fat and also help weight loss, "notesLisa Young, PhD, RDN, a registered dietary nutritionist, author ofFinally full, finally thinand a Deputy Nutrition Professor at the University of New York. "And women have trouble losing weight than men." Proteins can be an ally of belly fat blowing for women because it helps you feel more complete for more time to decompose. In addition, since the protein is slightly more difficult to digest, your body uses more calories in the process, which can contribute to a flattened median intervention.

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"Most people do not realize that sugar often ends up stored like grease. When you eat sugar, your body will use it as a source of energy, if necessary, and store the rest as grease; more Often, we consume more [sugar] we need, "explains Wong." To avoid adding sugars, be familuted with the reading of nutrition labels. Common culprits thattend to be raised in added sugars Flavored yogurts, breakfast cereals, energizing drinks, iced teas, granola bars and flavored walnut lacings. Take a look at the lists of ingredients too. Added sugars can be listed as syrups, values ​​or words ending with "dare" - such as fructose, glucose, maltose, sucrose or dextrose ".

"Yup, I said to increase! Healthy greases such as nuts, seeds, olive oil and lawyer can help normalize your weight and balance your blood sugar - that both contribute to fight against The development of visceral grease in the abdomen, "said Séti. And this is especially true for women. Seeks to hurt the belly fat? "Include part of healthy fats at each meal."

Since women tend to gain weight around their middle after menopause, doing exercises that specifically engage your size and ABS can help effectively target this fat. "I recommend physical activities that focused on moving the size, torsion and use of your core", "NotesDr. Anna Cabeca, DO, which is Certified Triple-counseling in gynecology and obstetrics, integrative medicine and anti-aging medicine and regenerative. "Personally, I'm a big fan of boxing. There is a lot of rotation at the waist when you start punches or hit a bag, so while it helps by freeing from frustration and detoxification, it also helps your belly. "

Although it may seem obvious, it can have a substantial positive impact on women's belly fat loss. "When you are swollen, your belly feels bad and may seem inflated," saysAmanda A. Kostro Miller, Rd, LDN, which serves on the Advisory Board forFitter Living. "Blooming triggering foods vary from each individual, however, Fodmaps (fermentables, oligosaccharides, discarids, monosaccharides and polyols) can cause bloating, even if you are on a" healthy "diet.Fodmaps are present in healthy fruits, vegetables and legumes. Even if all fruits / vegetables are nutritive, some are raised in Fodmaps and can cause distress such as bloating, gases, diarrhea and abdominal pain. A poor fodmap diet can make you feel better if you have problems with high Fodmap foods. "

"If you are constipated chronically, it can make your belly full and swollen region. Make sure to consume enough fiber and enough fluid during the day," says Kostro Miller. "Too many fibers without more fluid can also Cause constipation. "

In addition, according to young people, foods rich in oat-like soluble fibers, carrots and legumes - can help fight belly fat. "These are particularly good for women because they can also help you feel fully and help losing weight," she explains.

"Chronically high levels of cortisol, stress hormone,can actually lead to increases in your abdominal fat Stores, "says the recorded diet nutritionistSavanna Shoemaker, MS, RDN, LD. "That's why it's important to find ways to handle your stress, help prevent this cycle from depositing more fat shops on your belly. You can even want to talk to a health professional on your level of Cortisol checked if you are stressed chronically and in difficulty lose fat. "

While men and women produce cortisol, aSwedish study 2009found that women can have significantly higher levels of certain types of cortisol than men.

Drink too much alcohol has been linked toIncreased belly fat, "says young". To reduce your size, women should drink alcohol with moderation or abstain. Alcohol can also increase the risk of a woman for breast cancer, which thus limits alcohol is a victory. "

"Resistant starches, such as potatoes, lentils and beans, help eliminate visceral fat from women's bodies," says Séti. "Due to the way these carbohydrates are treated in the body, they actually increase your calorie burns and make you feel more than you eat less the day."

"Avoid food or products that have endocrine disruptors, such as parabens," says Cabeca. "The skin of the skin, creams, shampoos and lotions that have parabens add an estrogen burden in your body that can increase belly fat in women." Indeed, additional estrogen leads to excess fat storage, which is particularly pronounced in belly and buttock areas in women.

On a2020 German studyEven pregnant women who use parabens can increase the risk of overweight their children.

"This is particularly important for women, because our hormones can cause frequent fluctuations by weight of water. Where the sodium is going, the water will follow," says Kostro Miller. "When you consume a lot of sodium (a salt component) - that most Americans do - our body adapts accordingly by dipping our thirst and / or holding on the fluid that we already have in our body. When we have decreased the overall sodium intake, our body does not feel the need to hold a lot of water and that the water we drink will hydrate, then be rinsed. "

Related:25 foods rich in sodium, you should pay attention to

"Putting more muscle on your body is the most effective way to combat body fat. Additional muscle fibers change body composition over time," says Séti. "The muscular tissue is active and helps to burn more and increase metabolism throughout the day, to the fight against the development of visceral fat around your organs." To go, set, set suggests that women start with 5 to 10 minutes lifting weight a day.

With regard to diet changes, women can do to eliminate body fat, Cabeca is a fan of this fashionable and efficient combo. "Stir many dark green vegetables such as broccoli germs and sprouts in your diet. These greens are rich in nutrients to detoxify estrogen," she explains. "Include also healthy fats you can find in salmon or oysters. Divorce sugar and dairy products and minimize carbohydrates. Avoid drinking more than 4-6 ounces during your meal, chew your food because it will force your natural digestive enzymes to work, burning calories and fat, and you will eat less. "

She adds: "We also want to include cruciferous vegetables as it helps to detoxify the diindolylmethane estrogen (dim) and sulforaphane which is abundantly in cruciferous vegetables help with estrogen detoxification."

While your Yo-Yo diet is a common practice in women, Séti actually warns more harm than good, especially where belly fat is concerned. "A yo-yo dietary history is actually a risk factor in the construction of abdominal fat. When we lose weight, we tend to start from the top and bottom of our body, leaving the visceral grease in the 'Abdomen for the last time. Some never go to the point of losing there, "she says." In addition, when we win the weight, the abdomen is the first place we add it. The effects of your Yo-Yo regime finally increase visceral fat during our median. Stop and make lifestyle changes that allow you to eat well all year round. Focus on vegetables, lean proteins and good fats at each meal! "To help you on your way, check26 ways easy to keep weight, according to dietitians.