Weight loss can be a challenging journey, especially for women who may experience changes in their bodies as they age. Dr. Mike Bohl, a personal trainer and nutrition coach, offers six valuable tips for women looking to shed belly fat and maintain their results.
As women grow older, they often face a decline in muscle mass and an increase in fat accumulation, particularly around the waistline. To combat this, Bohl emphasizes the importance of strength training, which not only helps build muscle but also boosts metabolism. Incorporating weightlifting or resistance exercises at least two to three times a week can be highly effective.
In addition to strength training, reducing the intake of processed foods and added sugars is crucial. These foods can contribute to weight gain and fat storage, particularly around the abdomen. Instead, Bohl encourages women to increase their consumption of fiber-rich foods, such as fruits, vegetables, and whole grains, as well as lean protein sources, which can help keep them feeling full longer and support muscle maintenance.
Staying hydrated is another key factor in weight management. Drinking plenty of water throughout the day not only aids digestion but can also prevent overeating, as thirst is often mistaken for hunger. Furthermore, getting adequate sleep is essential; studies have shown that lack of sleep can disrupt hormones that regulate appetite, leading to increased cravings.
Managing stress is equally important, as chronic stress can lead to overeating and the accumulation of belly fat due to the release of the hormone cortisol. Engaging in stress-relieving activities such as yoga, meditation, or simply spending time outdoors can make a significant difference.
By implementing these healthy lifestyle changes and focusing on strength training, proper nutrition, hydration, sleep, and stress management, women can effectively lose belly fat and sustain a healthy weight over the long term. Remember, consistency is key in achieving and maintaining your weight loss goals.
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 successfully achieve weight loss through a calorie deficit, Dr. Bohl recommends concentrating on healthy options for both carbohydrates and fats. Whole grains, fruits, and vegetables serve as excellent sources of nutritious carbs, while fish, nuts, seeds, and vegetable oils provide beneficial unsaturated fats. Instead of worrying about strict low-carb or low-fat diets, focus on incorporating healthier versions of both into your meals.
For more information on meal planning, you can check out this article on a low-carb meal plan! https://www.healthline.com/nutrition/low-carb-diet-meal-plan-and-menu
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.
Looking for tips to break through a weight loss plateau and continue seeing progress on the scale? Check out our article today! https://beautyfemina.com/weight-loss-strategies-to-resume-progress/