The Link Between Menopause And Weight Gain
Before menopause, you could primarily associate weight gain with a lack of physical activity, inadequate sleep, or unhealthy eating behaviors. This is not to say that these are not causes of weight gain during menopause. They certainly are.
However, after reaching menopause, you realize that you may be adding more pounds than usual, despite exercising and eating right. During the menopause phase, you experience hormonal changes that affect your weight in several ways.
First, the hormonal changes cause a shift in weight distribution . You could find that you have more fat deposits around areas like your belly, arms, and thighs. This weight distribution may also make weight loss harder .
Similarly, the transition makes your body release low amounts of estrogen. When estrogen levels drop, you tend to store fat, particularly in your abdomen, leading to visceral or belly fat, as most people know it .
Weight gain, even after menopause, can be detrimental as it leaves you at a greater risk of cardiovascular disease, stroke, and high blood pressure . With this in mind, talk to your doctor about an effective strategy to help the weight at bay.
Eat Calcium And Vitamin D
Studies suggest calcium and vitamin D, two nutrients we typically associate with bone health, may be useful in our mission to reduce visceral adiposity. Researchers think these nutrients play an important role in how the body metabolises fat. Look to include dairy or fortified plant-based alternatives, canned oily fish with bones and egg yolks.
What Is Belly Fat
Before getting into the flat belly diet, know that there are two types of belly fat, visceral fat, and subcutaneous.
Subcutaneous fat is the fat that sits below the skin.
When you poke your belly, thats the type of fat that you feel.
Lipolysis can lead to long-term weight gain.
The other type, which is the most harmful is visceral fat.
This is the type that surrounds your internal organs in the abdominal cavity .
Your body can store fat not just in your muffin top but in your hips and thighs. This can give your body a pear-shape.
Before starting a new program, you need to learn your body composition and to measure parts of your body to track your progress.
This can be done by calculating your Body Mass Index , waist to hip ratio, waist circumference, and/or body fat percentage.
Your BMI will determine where you fall in the range from underweight to obese. A heavier weight increases your BMI.
Abdominal obesity can be reduced through a full-body fat reduction.
You can also get tested for risk factors such as fat genes prior to starting this zero belly diet.
If youre a beginner, a simple way to start a belly fat burner diet is a four-day jumpstart program.
But simple is not always the better way.
Long-term reduction of your bodys fat needs a change in behavior.
A single crunch isnt going to give you significant reduction but working at it for a long period of time will change your entire body.
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Q What Is The Best Veggie To Put In A Drink For A Flat Belly
A. There is no single vegetable juice for losing belly fat. Many juices such as beetroot, carrot, amla, cucumber, bottle gourd and cabbage provide many health benefits and naturally help in losing belly fat. One vegetable/ fruit juice must be included in one meal daily that will aid in faster weight loss.
Ditch The Refined Grains
When it comes to grains, whole is the way to go. Why, you ask? Because unlike the refined stuffâwhite rice, white pasta, and white flourâwhich is stripped of valuable nutrients in the refining process, whole grains are packed with satiating, heart-healthy fiber and they won’t negatively affect your blood sugar or weight the way their whiter counterparts do. In fact, a study published in the American Journal of Clinical Nutrition found that substituting whole grains for refined grains in the diet increases calorie loss by reducing calories retained during digestion and speeding up metabolism. So if you’re on a quest to lose weight, ditch the white stuff and stock up on whole grains such as buckwheat, brown rice, and quinoa
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Make A List Of Everything Youll Need Before You Start
Every task requires the set of the right gear.
Make sure that you purchase and keep all the necessary health-related beverages, nutritional food items, shoes, track pants, and t-shirts for exercising.
Make a list of all the possible items that you may need during these seven days in which you plan to start your weight loss journey.
If you are planning to join a gym or fitness center to perform exercises, make sure you pay your membership fees in advance.
On the other hand, if you plan to exercise at home, buy all the necessary equipment well in advance before these first seven days.
How To Lose Stomach Fat Is There A Specific Belly Fat Diet You Would Ask
Well, not really!
Although many types of belly fat diets floating around on the internet which claims to help in weight loss, reduce belly fat, waist circumference, and increase lean muscle, studies have found that a low-carbohydrate diet is more effective than a low-fat diet.
However, people reduced stomach fat and improved body composition on both types of diets .
Other studies have found that simply restricting calories and increasing activity leads to weight loss and improved body composition .
Of course, losing weight is one thing, but keeping it off your midsection is another. Here is a weeks diet to reduce belly fat for you to follow to reduce belly fat fast.
You can switch to other fewer calorie foods to make your own reduce belly fat diet!!!
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Vitamins And Minerals Diet Plan
Vitamin A, E, B12, D, calcium and iron are essential for the body as they support metabolism, nerve and muscle function, bone maintenance, and cell production. Since, these are primarily derived from plants, meat and fish, minerals can also be found in nuts, oilseeds, fruits and green leafy vegetables.
Experts and nutritionists recommend consuming 100 grams of greens and 100 grams of fruits accordingly.
Diet Model To Reduce The Abdomen
To achieve positive results through food, it is convenient to carry out a weekly plan that includes three main meals and two snacks. The menus that we propose below are samples of how to make balanced and light meals.
Food can be modified as long as it meets the bodys nutritional needs. It is essential to avoid combinations that exceed the recommended number of calories .
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Add Cardio And Weight Training
The best belly fat burner, according to researchers at Northwestern University’s Women’s Health Research Institute, is to work out for at least 45 minutes per day, five days per week. This can be done at home or in the gym, and should include both cardiovascular activities and weight training. Finding a workout routine that you enjoy can go a long way toward helping you stick with it.
Cardiovascular exercise, or cardio, raises your heart rate and can help re-energize a sluggish metabolism. This can be accomplished by walking, jogging, running, bicycling or using a stationary bike, swimming, dancing or any other activity that leaves you slightly out of breath but still able to hold a conversation. Walking is an excellent way to start, if you are physically able to and are not used to more structured exercise.
Weight training is valuable not only to strengthen muscles, but because lean muscle tissue requires more calories to maintain while at rest than stored fat does. Building a bit of muscle also makes you appear leaner, and the extra strength can make even simple tasks such as blow drying your hair or carrying groceries a little easier.
Read more:Exercises to Get Rid of Lower Belly Fat
Best Indian Diet Plan For Weight Loss
The best balanced Indian diet plan is one that is filled with nutritious foods containing carbohydrates, proteins, healthy fats, along vitamins and minerals. For that, you have to incorporate the major food groups into your daily diet. Think of fruits, vegetables, cereals, pulses, meat, and dairy products. However, an ideal diet chart for vegetarians would be one bearing everything plant-based. When it comes to traditional Indian dishes, herbs and spices play a key role. Hence, youll see the use of turmeric, fenugreek, coriander, and cumin a lot in your daily diet chart for weight loss.
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Reduce Your Abdomen With A Healthy Diet
To reduce the abdomen effectively, it is essential to expend more energy than is consumed. For this reason, in addition to reducing the number of total calories in the diet, it is necessary to adopt a physical training plan.
Together, these habits boost the activity of the metabolism and improve its ability to transform nutrients into sources of energy. Thus, little by little, the weight decreases and the abdomen flattens out.
Keep in mind that hydration daily consumption of water stimulates digestion and promotes the elimination of fluids and toxins that cause inflammation disorders.
Let Your Healthy Belly Bacteria Thrive
There are healthy belly bacteria, and then there are bad belly bacteria, the later of which studies indicate overweight people have more of in their gut. To keep the fat-causing bugs at bay, you need to eat a variety of foods that support their healthy counterpartsâthe kind found in the bellies of slim people. Examples of probiotic-rich foods that help you lose weight by aiding digestion include kefir, kombucha, and yogurt.
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Drink Water Before Each Meal
Given the rising temps it’s to be expected that you may drink more water than usual in the coming months, just make sure your H20 intake occurs before you chow down. According to a British study, sipping 16 ounces of water before each meal can lead to substantial weight loss. Researchers enlisted 84 obese adults for a three-month experiment and broke the participants into two groups. The first group was told to drink 16 ounces of water half an hour before each of their meals while. the other group was told to imagine that they were already full prior to digging in. When the study concluded, the water group lost about 9 pounds, while their imaginative peers shed approximately three fewer pounds. Scientists suspect loading up on H2O before meals is an effective weight loss strategy because it helps increase satiety. If you’re less hungry when meal time rolls around, then you’re more inclined to make smarter food choices.
Lead An Active Lifestyle
Are you leading a sedentary or an active lifestyle? Dont be lazy and follow the right workout.
So stop being plopped on that chair and look out for easy office chair workouts & Belly Fat Reduction Exercises to bail you out.
Those of you, who love to sit back and watch your favorite daily serial to begin, you could instead do easy 5-min home chair workouts that will not only help lose tummy or belly fat but improve overall health.
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Set Targets That Are Achievable
Why do you wish to reduce your weight?
Do you wish to impress your loved ones?
Do you wish to use those old garments by reducing your weight?
Is it that your doctor has advised getting rid of excess weight?
These questions will offer energy and motivation for your mind to move forward.
Make sure that you set exercise and food-related targets that are achievable.
If you know that you cannot wake-up at 6 AM in the morning to workout, set the alarm for 7 AM from day one.
If you know that you cannot run for more than thirty minutes, dont allow more than thirty minutes in your timetable for the run and dont push yourself too early.
Flat Tummy Diet Plan Tips
- Ditch the salt
Too much salt causes water retention that can give you a bloated, puffy look. We get most of our salt from processed foods, so cook from scratch, and shop for the foods with a green traffic light for salt.
- Consider taking a probiotic supplement
Probiotics are beneficial bacteria that help crowd out the harmful gut bacteria which ferment and can contribute to a bloated belly.
Also, look out for foods rich in prebiotics. Onions, garlic and artichokes are naturally rich in them, and you can also buy prebiotic-fortifed foods.
- Think about your posture
Slouching can give you a pot belly, even if youre the ideal weight. Stand tall and hold in your tummy! Pilates is great for posture, as well as the core muscles around your abdomen that give you that fat look.
Get Fit for 2021 with Fit& WellAs the sun rises on a brand new year, Fit& Well is here to help put last year behind you and make 2021 your happiest, healthiest yet. Here at fitandwell.com, well be bringing you a wealth of workouts, diet plans and expert advice throughout January to help kick-start your health and fitness goals.
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The Bottom Line On Diet To Lose Belly Fat
This meal plan program kicks off a lifestyle change to improve your overall health.
Eating all of the food groups isnt enough to get rid of much belly fat. It takes a long amount of time for a smaller waistline.
There are 2 types of fat, visceral fat, and subcutaneous fat. The Visceral is what surrounds your abdominal organs.
This excess weight contributes to obesity and health problems.
Excess belly fat and the risk of cardiovascular disease are targeted in this meal plan.
Additional weight may be contributed to genetics.
Cholesterol is found in your cells and makes hormones and substances to help aid in digestion. High cholesterol also affects your risk of heart disease.
Getting rid of that stubborn belly can lower blood pressure, lower blood sugar levels, boost your immune function, and improve your health conditions.
Keep your blood glucose level in check, by measuring the sugar levels. High carb intake can lead to diabetes or insulin issues.
Avoid a high-fat diet. The good thing is that not all fats are bad! MUFA and polyunsaturated fat can be helpful in tackling abdominal obesity.
Make sure you have a way to monitor your weight loss efforts such as waist measurement or body mass index. Track your caloric intake on a regular basis for better results.
Dont have too many sweets, junk food, juice, or ice cream.
Add a personal trainer, Registered Dietitian, nutritionist, for accountability. You can also consult a certified specialist in sports dietetics .
How Long Does It Take To Lose Belly Fat
As mentioned, anyone wondering how to lose belly fat fast isn’t alone, but this isn’t always realistic, and almost always not sustainable. It plays out differently for every single person. Our genetics, age, lifestyle, stress and sleep all play a role in how fast we lose belly fat the same goes for all body fat actually.
It’s not about trying to lose belly fat in a week or get rid of belly fat fast it’s about sticking to a pace that keeps you trucking on. For most people, the best way to lose belly fat looks like an 80/20 split of healthy habits and ones that are, perhaps, more fun than functional.
Read our complete guide on how long it takes to lose weight.
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But How Will I Get Enough Protein Without Meat
There is actually a lot of protein in plants thats how cows are able to grow so large, asserts Dr. Barnard. Indeed, according to USDA nutrient analyses, a plant-based diet can easily provide the government-recommended 46 grams of protein per day. If youre concerned about getting enough protein, load up on beans , quinoa , lentils , oats and brown rice . Also smart: Opt for soy-based milk and yogurt, which provide more protein than other plant-based dairy options.
This story originally appeared in our print magazine.
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Reduce Belly Fat Naturally With Oats & Barley
High fibre oats and barley can be the answer to the elusive question how to get rid of belly fat. Enjoy a delicious barley side dish instead of white rice with dinner and you could be on your way to shedding dangerous belly fat really soon.
According to a study in the Journal of Nutrition, an inverse relation between whole grains intake and BMI, percent body fat and trunk fat mass as well .
Good rule of thumb: Get at least three servings of whole-grain foods a day.
A serving is a slice of bread, an ounce of cold cereal, or a half-cup of cooked cereal, rice, pasta, or other grain.
Oatmeal and barley are particularly good choices because theyre rich in soluble fiber and dont typically raise blood sugar as much as white or brown rice. o ahead, do the belly fat substitution.
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The Dangers Of Belly Fat Accumulation
In addition to the higher BMI, excessive fat accumulation in the abdomen area can potentially pose the following health risks:
- Heart disease
- Insulin resistance and type 2 diabetes
- High blood pressure
One cannot reduce belly fat overnight. A long-term plan is the best approach to losing belly fat. However, following the above tips can take you one step closer to your fat loss goals. That said, it is ideal to speak to an expert before you get started on your weight loss goals. Speak to some of Indias best nutritionists and fitness coaches, and begin your fat loss journey.