Women’s Health Expert-Backed Tips to Reduce Belly Fat and Keep it Off.
Dr. Mike Bohl, a personal trainer and nutrition coach, shares six proven strategies to help women lose belly fat and maintain long-term results. As women age, hormonal fluctuations, a natural decline in muscle mass, and a slowing metabolism can lead to increased fat storage around the midsection. These changes make it more challenging to maintain a lean and toned physique. However, with the right combination of nutrition, exercise, and lifestyle adjustments, achieving sustainable weight loss and a healthier body is entirely possible.
Bohl emphasizes the importance of strength training to preserve muscle mass and boost metabolism, helping the body burn more calories even at rest. Additionally, reducing processed foods and sugar can prevent insulin spikes and excess fat accumulation, while increasing fiber and protein intake supports digestion, satiety, and muscle maintenance.
Beyond diet and exercise, lifestyle factors play a crucial role in belly fat reduction. Staying hydrated aids digestion and helps regulate appetite, while getting enough sleep supports hormone balance, including those that control hunger and fat storage. Managing stress levels is equally important, as chronic stress can lead to elevated cortisol levels, which are linked to abdominal fat gain.
By incorporating these sustainable habits, women can effectively lose belly fat, improve overall health, and maintain a healthy weight for the 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
Discussing your weight loss goals with your doctor can be a valuable step toward achieving lasting results. Dr. Bohl highlights that individual physiology significantly impacts weight management, and if you’re struggling to see progress despite your efforts, consulting a healthcare professional may help. Your doctor can assess underlying factors and, if necessary, recommend medications or personalized strategies to support sustainable weight loss.
For more tips, check out 5 Exercises to Reduce Your Menopause Belly.