When it comes to health and fitness, many women often have the same question. How do I get rid of belly fat? This is the common goal for many. There are many women pass their expanding waistlines off as the price of having children or getting older. This often leads to frustration. In addition to the aging and child bearing process, lifestyle habits are the usual culprit to having a bigger stomach than you would prefer.
These lifestyle habits that can contribute to the development of unwanted belly fat include:
- Sugary foods and beverages
- Excessive alcohol
- Eating foods high in trans fat
- Not getting enough sleep
These are a few of the more known factors that can increase the likelihood of gaining belly fat. There are other factors that we don’t always consider or think about. Let’s look at a few other areas we can improve in.
Sitting still for too long
Who else is guilty of sitting for hours on end since the pandemic on virtual calls or simply social distancing at work? Personally, I find myself sitting at my desk for 8 hours each day. I’ve also noticed the weight gain that won’t go away.
Advancements in technology have also caused us to become less active. Even if a person is physically active, meaning they engage in physical labor or exercise, prolonged sitting may increase the risk of weight gain
Engaging in regular physical activity and limiting sitting during the day can lower your risk of increased unwanted belly fat. Try to get in moderate aerobic physical activity and engage in regular resistance training. Also, try to limit prolonged sitting. If sitting is part of your work, try to incorporate “standing breaks” every hour by taking a quick walk around your office, home or neighborhood.
 
Not enough protein
Getting adequate amounts of dietary protein is one of the most important factors in preventing weight gain, including belly fat.
Eating a high-protein diet can make you feel fuller faster. More protein can also increase your metabolic rate while reducing your caloric intake.
To increase your protein intake, try to include a high quality protein source at each meal and snack, such as lean meat, poultry, tofu, eggs, beans, and lentils.
Studies show that people who consume the highest amount of protein are the least likely to have excess belly fat.
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Too much stress
Cortisol is a hormone produced by the adrenal glands that we rely on for survival. Referred to as the “stress hormone,” having too much cortisol can lead to weight gain, particularly around the abdominal area.
To make matters worse, many people respond to high levels of cortisol by overeating. However, instead of spreading out the storage across the entire body, greater amounts of stress cause fat to be stored right where you don’t want – on your belly.
For these reasons, managing your stress through health-promoting lifestyle behaviors should be a priority. Lifestyle behaviors include healthy diet, regular exercise, meditation and prayer.
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The bottom line
There are many factors that can contribute to unwanted belly fat but you do have the ability to manage it. It’s your choice on how you want to manage your body.
Making health-promoting choices about what to eat, what to avoid, how much you exercise, and how you manage stress can all help you lose belly fat and manage the associated health risks.
What choices will you make?
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