Flat Belly Diet For Women: What To Know

Most women struggle with the excess fat on their hips, thighs and buttocks. There’s nothing fancy in having chubby “love handles, and losing weight is one of the ways to get rid of them. Be more active and eat the right foods to get your body shape “under control.”

1. Lifestyle changes

Lower your stress

Stress stimulates the secretion of cortisol, a hormone that increases the accumulation of fat. Yoga and meditation can be of great help in this one. You should also work on your schedule, and “loosen” it.

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The accumulation of fat may be a matter of genes. But, scientists have found a strong link between stomach fat and chronic stress.

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Sleep enough

If you sleep less than 7 hours, you are more likely to get fat “stuck” on your stomach, hips and thighs.

Physical activity matters

Love handles don’t appear overnight. You get these over several years, and your sedentary lifestyle sure contributes to their appearance.

• Get yourself a pedometer, and make at least 10,000 steps every day


• Stand in the bus or while you watch TV; Try to stand for a few more minutes


• Walk for at least 30 minutes every day; Do this during your lunch break, before you go work or in the evening (throw in a few exercises, and you’ll lose weight easily)

2. Cardio

Cardio exercises should be done for half an hour, preferably 5 times per week. For optimal results, do your cardio for an hour, five times a week.

Run

Running shrinks your thighs and hips, and contributes to a healthy weight loss.

HIIT

Spring for 1-2 minutes in every 5 minutes of aerobic exercising.

3. Oblique/Hip exercises

Planks

Set your body in a push-up position, and hold in this position for at least 30 seconds. Take deep breaths.

Side planks

Take the regular plank position, and transfer your total body weight on your right hand and right foot.

Set your body sideways, and make sure your left food is on top of your right foot. Keep your hand under the shoulder. Your body should form a straight line. Hold it in this position for at least 30 seconds, and switch sides.

Side plank dips

Set your body in the original side plank position, then lower your left hip about 2 inches. Next, raise it for 4 inches. Do 10 repetitions on each side.

Side crunches

Lie on your back, and lift your legs. Raise the chest, and focus on your abdomen. You should only focus on your abdomen. Lift your arms, and reach for your right foot. Slightly twist your waist. Do 20 repetitions.

4. Diet

Stay away from processed food, sugar, and processed grains.

Drink tea and water instead of soft drinks and alcohol. Sugary drinks contain 150-300 “empty” calories. This means you get the calories without getting any nutrients.

Make sure fresh produce makes about half of your dish. Fill the other half with lean protein and whole grains.

Your breakfast should pack 300-600 calories. Your metabolism should work properly during the entire day. Slow metabolism contributes to the accumulation of fat.

5. Food diary

Cut about 100-500 calories off the total number of calories you eat. Skip this during your workout days.

Introduce healthy changes to your dietary habits to provide the optimal effect of your weight loss system.

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Flat Belly Diet For Women: What To Know