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9 ways to lose belly fat and maintain health

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9 Ways to Shed Menopausal Belly Fat


Are you the one who is struggling with Menopausal Belly Fat and looking for solutions to flatten your belly? 
Then, relax in this article I am going to describe the easy and effective ways to lose menopausal belly fat.
It is a general problem faced by most of the women in their pre-menopause or into the menopause stage.
But, before moving further check out what causes menopausal belly fat.


What is Belly Fat?

People often think it is just that outer skin indulges out and we look fat. 
But my friends this is not it. Belly fat comes with many dangerous diseases such as Heart disease, high blood pressure, abnormal cholesterol, breathing problems, type 2 diabetes. So, it is very necessary to maintain your weight and stay healthy.

Now, Menopausal Belly Fat. What is it?

The women in her menopause years lose estrogen. In this women gain an excess of belly fat that to deep inside the belly as they go through pre-menopause or into menopause.

Where, their body’s shape changes because of the loss of estrogen, and the weight settling on hips and thighs, goes straight away to the belly. And this leads to Menopausal Belly Fat.

Causes:


1-Lower the estrogen level

2-Reduces the metabolic rate

3-In regulates hormones

4-Decreases the blood sugar level


Why is it important to lose Estrogen belly fat?

As I have mentioned above all the diseases occur because of Belly Fat. So, not to be trapped in all these diseases it is very important to maintain the weight.
In spite of this not just to look good but to stay healthy. Follow the tips mentioned below to lose Menopausal belly fat.


1. Make ACV (Apple Cider Vinegar) or Lemon Water the first thing you consume in your day

Drink a glass of warm water with apple cider vinegar or lemon in it. This helps to burn the fat off your body and disperse the toxins from the body.
You have to just add one or two tablespoons of apple cider vinegar or squeeze a slice of lemon into a glass of water and enjoy the drink.
Adapting this practice in your daily life will help you to lose menopausal belly fat fast.

2. Adding strength training in your workouts

To stay healthy you need to do only 150 minutes of cardio every week. But to make your metabolism work more effectively you need to add some strength training in it.
You can do it at least three days a week. You can do some of the moves such as you can use dumbbells, do squats and push-ups or use resistance bands.

3. Avoid sweet foods say no to sugar

Nothing is good in excess amount and sugar is the enemy of belly fat. Excess consumption of sugar can cause blood sugar also.
Try to eliminate sugary beverages, sodas, cookies, cake, or ice-cream from your day-to-day life.
Do not intake it on special occasions also. You can have natural sugar (such as fruits) as it process very slow and is accomplished with fibers.
So, you can have them as they are far better than artificial sugar.

4. Keep your meal less but more often

People generally eat three times a day with an interval of around 6 hours.
This makes the metabolism hard and losing excess belly fat harder. So, help your metabolism work efficiently by eating small meals and in a short interval of time instead of taking 2-3 large meals per day.

5. Core strength

It is impossible to reduce weight instantly. You need to start it with clean eating and cardio strength.
As you see your body is losing some weight you can target your Upper belly fat by using some of the abs strengthening moves such as Russian twists, froggy crunches, oblique burners, sweeping scissors, V-ups, and mountain climbers.


7 Best Foods That Help You Get Flat Abs in a Week

1. Apples:

In a study of the journal, Nutrition it is stated that the overweight people if consume three pears or an apple a day for 3-4 months can lose more weight as a comparison to others who were fed a similar diet instead of fruits.
An apple is a great source of fiber and promotes weight loss. It also contains phenols that increase good cholesterol and lower bad cholesterol. This also prevents heart disease and targets certain cancer.

2. Almonds:

As we all know almonds contain filling fiber and protein and also vitamin E a powerful antioxidant.
It is also a great source of magnesium that stabilizes your blood sugar levels. Many experts suggested that, eat at least an ounce a day that is 24 almonds that clocks in at 10 grams of monounsaturated fat.
Try for: An ounce a day or about 24 almonds with approx 160 calories will help you get flat abs in just a week.


3. Green Leafy Veggies:


Eating the green leafy veggies will help you to flatten your stomach or lose belly fat. A cup of spinach has only 40 calories, a cup of broccoli contains 55 calories and as help you to fulfill 20% body fiber requirement.
The leafy greens are also a good source of calcium and include the necessary ingredients for tightening your muscles.

Try for: Eat it at least 3 times daily, you can eat it in different ways such as into soups, salads, sandwiches, pasta dishes, and stir-fries. You can make use of arugula and broccoli as well for a change of taste.

Eating leafy greens will not help you to lose belly fat but also very beneficial for your health.

4. Berries:

Berries are loaded with fiber and the more fiber you eat the fewer calories you absorb from the other stuff.

Experts say it is better to get fiber between 26 to 36 grams every day so that they trap foods particles transfer them out of your system before they are completely digested. They are also high in antioxidant that protects you from many chronic diseases.

Try for: At least half a cup daily. Do not limit yourself typical suspects like strawberries, raspberries, and blueberries. You can also add black currants, gooseberries if you can find them.

5. Eggs:

Eggs are a great source of protein and often suggested by many Dietitians. It has lots of good quality but the best one is the ability to keep your full because of its amino fat, amino acids, and proteins.

Try for: Eat one egg a day unless you have high blood cholesterol. One egg packed about 213 milligrams of cholesterol and best to lose belly fat.

6. Yogurt:

The low-fat yogurt is best to get a flat stomach and also best to provide a good source of calcium.

Yogurt contains the probiotic bacteria that make your digestive system healthy and avoid the issues of gas, constipation, and bloating. This makes your tummy looks flat.


7. Soy or Soybean:

Soybeans are a great source of protein, fiber, and antioxidants and also full of extreme resources.
Try for: Twenty five grams of whole soy protein daily. Four ounces of tofu contains 10 grams protein and a half cup of steamed edamame contains 11 grams of proteins and 130 calories.



6. Stop taking the stress

stress

Stress is one of the major possibilities of Belly fat after menopause. 
Try to avoid stress you can do yoga or meditation, the practice of deep breathing can be also helpful or have a long walk in nature. 
This is not only good for your belly fat but also for your mind.

7. Sleep 7-8 hours per night sleep

Well, as above it is said not to take stress in a similar way you should take 7-8 hours sleep per night.
Taking less sleep activates the hunger hormones in our body which leads to making us eat salty and sugary food frequently.
Less sleep also affects our mental well being apart from our weight.

9. Try HIIT workouts and circuit workouts Additional exercise tips to Ensure Success:

Before you begin exercising:
Firstly, concern with your doctor before starting new sets of exercise. Choose the exercises wisely so, that you enjoy as well as stick with your workouts for the long term.
To be motivated find the exercise partner for yourself.
Purchase comfortable shoes as per your exercises.
Fix a start date to start your exercise and then, start.

After you begin exercising:

Before starting the exercise warm up your body for at least 10 minutes. For this, choose an activity that gently works on major muscles.
Before work out, do some stretching so, that your muscles do not pain while exercising. 
Slowly increase the length, distance, or intensity of your workout.
Try some different exercises not to get bored and challenge your body to new things.



Some extra benefits of exercise after Menopause

Exercises have many other profits apart from weight loss, which includes:

It lowers the risk of osteoporosis
It also lowers the risks of diseases like heart attack, metabolic syndrome,  and other cardiovascular diseases
It improves the insulin resistance
It keeps joints and muscles strong
It helps to bowels work well
It relieves the anxiety and the depression
In general, it improves overall health

After doing all the above exercises then, also if you are not able to lose menopausal belly fats of yours that means:

You are doing the wrong exercise/workouts.
You are eating the wrong fats.
You are sick.
You are unmotivated.
Your exercises are not challenging.

Conclusion:

I hope this article has been useful to you all. The women often wonder why they gain weight after menopause. I hope the information provided by me has been valuable to you.
So, make use of the given tips to lose Menopausal Belly Fat.
Belly Fat.Weight loss.Fitness


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