Summary of 6 Tips for Women To Lose Belly Fat & Keep It Off:
Dr. Mike Bohl, a certified personal trainer and nutrition coach, provides six tips for women to lose belly fat and keep it off. These include having a solid cardio routine, regular strength training, consuming high-protein foods, maintaining a diet of healthy carbs and fats, planning a “cheat” day each week, and discussing weight loss goals with a doctor. Bohl notes the importance of consistency and individual physiology in achieving permanent weight loss. Belly fat is common in women as they age due to lower estrogen levels and can be caused by being less active during the winter.
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How Women Can Lose Belly Fat and Keep It Off Permanently: Tips from a Medical Expert
Introduction: Every Woman’s Struggle with Belly Fat
Belly fat is every woman’s nightmare. Aside from being unwanted, belly fat is stubborn and hard to lose. As women age, muscle mass declines, and fat increases—especially around the waistline due to lower estrogen levels. Many women struggle with their weight, especially in the winter when they’re less active. As spring comes near, women are often inspired to work on losing belly fat and keeping it off forever. Here are six tips from Dr. Mike Bohl, a certified personal trainer and nutrition coach, and a member of the Medical Expert Board at Eat This, Not That!, on how women can lose belly fat and keep it off permanently.
1. Have a Solid Cardio Routine on Deck
According to Dr. Bohl, having a solid fitness routine is key to losing weight and keeping it off, and cardio exercises such as brisk walking, running, cycling, or swimming are the most productive methods to get rid of abdominal fat that poses major health risks. Women need to perform cardio exercises for at least five days a week, preferably with a friend, to keep the routine consistent.
2. Perform Regular Strength Training
Strength training is an excellent way for women to burn calories while at the gym and when they’re home recovering. In addition, strength training helps tone the body, giving it a leaner and more toned appearance. With a minimum of three days of strength training per week, women can expect to see significant improvements in their muscle mass and strength.
3. Consume High-Protein Foods
Adding lean protein to one’s meals is an excellent way to feel full without consuming too many extra calories. Dr. Bohl recommends lean proteins such as chicken, fish, and plant-based proteins that will pair well with a woman’s strength training program.
4. Maintain a Diet of Healthy Carbs and Fats
Weight loss always requires a calorie deficit, which means eating fewer calories than the body burns. Dr. Bohl advises women to focus on healthy versions of both carbs and fats, such as whole grains and monounsaturated and polyunsaturated fats, respectively. Vegetables, fruits, and whole grains are excellent carb choices because they’re full of dietary fiber, vitamins, and minerals. Fish, nuts, seeds, and vegetable oils are healthy fat choices.
5. Plan a “Cheat” Day Each Week
Cheat days are not only okay but essential because they enable women to stay on their weight loss program long-term. Women shouldn’t feel guilty for breaking the rules every so often as long as they stick to their outlined routine overall. It’s okay to have a slice of pizza, dish of ice cream, or a glass of wine on that one day, Dr. Bohl advises.
6. Discuss Weight Loss Goals with a Doctor
Women should talk to their doctor about their weight loss goals because medical science is realizing how important individual physiology is to weight status as well. Women who feel like they’ve been doing everything right to lose weight—but still haven’t achieved their goals—should consult their doctor for recommendations on effective weight loss medications.
Conclusion: Consistency is Key
Losing belly fat and keeping it off requires consistency and effort. Women can achieve their weight loss goals by incorporating cardiovascular exercises and strength training into their routines, eating healthy carbs and fats, and adding lean proteins to their meals. Planning a weekly “cheat” day and talking to a doctor about weight loss goals can also make the process easier. With these six tips, any woman can lose belly fat and keep it off permanently.
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