Dr. Mike Bohl, a personal trainer and nutrition coach, shares six tips for women to lose belly fat and keep it off. As women age, muscle mass declines and fat increases, resulting in extra weight around the waistline. Bohl recommends strength training, reducing processed foods and sugar, and increasing fiber and protein intake. Staying hydrated, getting enough sleep, and managing stress levels also play a role in weight and belly fat. By making healthy lifestyle changes, women can lose belly fat and maintain a healthy weight long-term.
1) Build a Strong Cardio Routine
According to Dr. Bohl, having a strong cardio routine is key to losing weight and keeping it off. Studies show that aerobic exercise is the most effective way to reduce abdominal fat, which poses health risks. With so many ways to perform cardio, it's easy to find a workout you enjoy. Dr. Bohl recommends fitting in at least five days of cardio each week.
2) Incorporate Regular Strength Training
Dr. Bohl emphasizes that strength training is a crucial part of any weight loss workout regimen. Not only does it burn calories during and after your workout, but it also helps achieve a toned physique. "If you're looking to get a toned look, strength training is the way to go," says Dr. Bohl. Incorporating regular strength training into your workout routine can help you achieve your weight loss goals and maintain a healthy weight long-term.
3) Incorporate High-Protein Foods
Dr. Bohl recommends incorporating lean proteins like chicken, fish, and plant-based proteins into your meals to feel full without consuming excess calories. These proteins also pair well with strength training to provide necessary nutrition for muscle recovery and growth.
4) Follow a Healthy Carb and Fat Diet
To achieve weight loss through a calorie deficit, Dr. Bohl advises focusing on eating healthy versions of both carbs and fats. Whole grains, fruits, and veggies are excellent sources of healthy carbs, while fish, nuts, seeds, and vegetable oils are good sources of unsaturated fats. Rather than stressing about low-carb or low-fat diets, prioritize eating healthy versions of both.
5) Incorporate a Weekly "Cheat" Day Into Your Diet
Occasional cheat days are okay for sustained weight loss, according to Dr. Bohl. It's important to allow yourself some flexibility to prevent giving up on your diet altogether. As long as you stick to your overall routine, breaking the rules every now and then won't hurt your progress.
6) Consult with Your Doctor About Your Weight Loss Goals
Talking to your doctor about your weight loss goals can be a helpful step in achieving them. Dr. Bohl emphasizes that individual physiology plays a crucial role in weight status, and if you're not seeing results despite your efforts, it may be worth discussing with your doctor. They may be able to suggest medications that could aid in achieving permanent weight loss