Whether it's because of heredity, hormonal changes or aging-related weight gain, many women notice an increase in belly fat as they grow older — and especially after menopause. Gaining fat in your abdomen is particularly unhealthy when compared with other locations in your body. Excess belly fat increases your risk of heart disease, diabetes, gallbladder problems, high blood pressure and colorectal cancer. The good news is that a few lifestyle changes and some targeted abdominal exercises can help you battle your belly bulge. As you age and your metabolism slows down, the amount of fat in your body slowly increases. Women experience an even greater fat percentage increase than men do. While a slowing metabolism and decreased physical activity contribute to overall weight gain as you age, those factors don't influence visceral fat (lies deeper inside the abdomen-surrounding the abdominal organs) accumulation directly. Heredity may be the culprit — you may simply have inherited a tendency to gain weight in your midsection. Researchers have found that simply measuring your waist can tell you whether you have an unhealthy amount of belly fat. To measure your waist, run a tape measure around your midsection at about the level of your navel. Breathe normally, don't hold your tummy in, and don't pull the tape so tight that it presses your skin down. In a woman of healthy weight, a waist measurement of 35 inches or more indicates an unhealthy concentration of abdominal fat. Some research has shown that a measurement of 33 inches or more, no matter what your weight, increases your health risks.
Tips To Fight Belly Fat
Exercise-daily, moderate-intensity exercise (treadmill-elliptical trainer, stair climber, etc.)
Strength Training-Some research has shown that exercising with weights is effective in trimming tummy fat.
Healthy Diet-Read nutrition labels, and replace saturated fats with polyunsaturated fats. Increase portions of complex carbohydrates such as fruits and vegetables, and reduce simple carbohydrates like white bread and refined pasta. Eliminate/cut-back on the sugars, starches and sodium. (Question: Do you know how many milligrams of sodium you consume per day?)
Tone your tummy. While you can't "spot-burn" belly fat, you can firm up your abdominal muscles and get a flatter belly. Traditional sit-ups aren't the most effective way to firm your tummy, however. Instead, use these beginning exercises to target both deeper and lower abdominal muscles:
- Deeper abdominal muscles. Target deeper abdominal muscles by doing "abdominal hollowing" or "drawing in the bellybutton." First, get down on all fours. Let your tummy hang down as you take a deep breath. Let your breath out, and at the end of your exhalation, gently draw your bellybutton inward and upward toward your spine. You should feel a slight tightening around your waist — think of it as trying to squeeze through a partially closed door. Hold for 10 seconds, and then rest for 10 seconds. Work up to a minimum of 10 repetitions. During each effort, your spine position shouldn't change and you should breathe freely. Eventually, you'll be able to do this exercise standing up. It's so subtle; no one should be able to tell you're doing it.
- Lower abdominal muscles. Tone your lower abdomen by doing pelvic tilts and pelvic lifts. To do a pelvic tilt, lie on your back on the floor with your knees bent. Flatten your back against the floor by tightening your abdominal muscles and bending your pelvis up slightly. Hold for five to 10 seconds. Repeat five times and work up to 10 to 20 repetitions.
For pelvic lifts, lie on your back with your knees bent up toward your chest and your arms relaxed by your sides. Tighten your lower abdomen and lift your buttocks up off the floor, with your knees aimed toward the ceiling. Hold for five to 10 seconds. Repeat five times and work up to 10 to 20 repetitions. Use the ab machines in the gym.