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First off, what is the definition of a diet? It can mean many things to many people.
To many, it means a regimen of eating and drinking sparingly, to reduce one’s weight. This is Webster’s definition.
A diet to me is, a diet should be a holistic in nature. It means something provided or experienced repeatedly. Based on my definition, what is the best diet to lose belly fat for women, is what I will now lay out for you.
Why Do We Want To Lose Belly Fat
Belly fat is primarily visceral fat, which packs itself in around our vital organs. Visceral fat is a very active fat. It produces chemicals (cytokines), that can over time, increase the risk of cardiovascular disease, increase hypertension, up the risk of type 2 diabetes, and lead to breast and colorectal cancers.
Besides being unsightly, along with subcutaneous fat, it has no positive value to the human body.
What is the best way to lose belly fat, you ask? Of course, the best answer is to lose weight. Duh, that was a real no brainer. Much easier said than done. I can definitely attest to that.
How To Best Lose The Belly Fat
First off, get a handle on your current caloric intake. How many calories are you eating a day. Once you have that determined (keep a food diary is the easiest way to determine what you are eating per day), cut that calorie intake by 1/4.
Simply reducing your daily calorie intake, without adding exercise, will shrink your fat cells by up to 20 percent, particularly those fat cells in subcutaneous fat.
This fat shrinkage will also improve the body’s ability to use insulin, helping your body guard against diabetes.
As part of this holistic approach to losing belly fat, please put in place some of these fat-burning strategies:
- Follow the 30-40-30 meal plan – 30% fats, 40% carbs, 30% protein. Researchers have discovered that just doing this will lead to a greater loss in belly fat
- Eat lots of foods containing a high percentage of water and fiber (salads, veggies, fruits, whole grain breads and pastas). These will expand in your stomach and make you feel full faster with fewer calories consumed. As a footnote, you might check out Volumetric Diet in google. Great source of info on this type of eating.
- Green, Green, and more Green – Green tea has proven to be a visceral fat burner. I highly recommend drinking at least five (5) cups per day. Combine the tea with lemon, ginger root, or some other fruit and increase the benefits and optimum results
Eat MUFAs – These are monounsaturated Fatty Acids and they should be eaten daily. They go a long way to preventing the accumulation of belly fat. Common MUFAs are olives, nuts, avocados, and oils from any of these foods
Ok, you knew I would get around to this dirty word, at some point. Boosting your metabolism is a critical component to losing weight, thus eliminating belly fat.
Here are some things we can do:
- Get Off The Coach or out of the chair and walk at least 180 – 210 minutes per week. This can be done by walking 30 minutes per day. You can break this up into smaller increments, just get that body moving
- I want to hear that heart pumping – get that heart rate up to 80 % of maximum for 40 minutes. Just this little action can up your metabolism for almost 20 hours. See, this is another side benefit of good sex, get that heart pumping!
- If possible, inject an interval workout, that alternates between high and low intensity exercises in your program
- Develop a Resistance program. Yes, this is important for women, as well. Resistance training builds muscle, more muscle means a faster metabolism, which means you burn more calories every minute of every day. Aim to strength train for at least 30 minutes per day, two to three times per week. Alternate working on the upper and lower body
- Probably the single best exercise for working on belly fat and the underlying muscle, is the plank. Planks help to train muscles to stabilize the spine and pelvis. This will help you avoid back pain and improve posture. Planks burn more calories than crunches, because they work more muscle groups. A quick check of you tube will show you the proper form) I personally find them very difficult to perform for the time frames that are requested. I am lucky to get 20-30 second planks completed. My instructor asked me for a 3-minute plank, I thought she was crazy.
Some Reasons for a Lack of Success in Losing Belly Fat in the Past
Some reasons for your lack of past success in not losing belly fat might be:
- Check your nutrition – Lack of magnesium can slow down your weight loss. It is a crucial aid in weight loss and losing belly fat
- Check your workout regimem – a straight aerobics approach may not give you what you need or want. If you love the cardio rush, just combine it with resistance training. This definitely will increase the fat burn
- Sleep is Critical – Too little sleep produces an increase in a hormone called ghrelin. Ghrelin stimulates your appetite. Also, lack of sleep contributes to overall body stress, which is another contributor to belly fat build up
- Eliminate Sugar and Artificial Sweeteners. Please work very hard at eliminating these from your diet
- Moderate consumption of alcohol – nothing more needs to be added here
We all know what has to be done, if we wish to regain control over our body and prepare ourselves for the long haul. I am not say I wish to live to be 120 years old, but I would like to enjoy my later years in reasonably good shape, not carrying around 30 extra pounds of belly fat.