A Woman’s Guide to Losing Belly Fat

• Keep Moving
The Department of Health and Human Services suggests moderate aerobic activity for all healthy adults, like brisk walking, for 2.5 hours, or 150 minutes, each week. Cardio should be done 75 minutes each week, and strength-training activities at least twice a week. You can spread your exercise into 3 ten minute bursts if that is what works best for you and reap the same benefits.

• Limit alcohol
Alcohol accumulates as weight in the middle of your body as it is digested as sugar which turns into fat. For most women 1-2 servings of alcohol is considered moderate. Limit drinking alcohol to once a week, and enjoy water and teas instead.

Eat More Protein and Produce
Eating more lean proteins from low-fat Greek yogurt, fish, poultry, beef, and beans in place of low-quality carbs has been shown to help banish belly fat. Strive to get 25 grams of protein at each of your meals to provide the optimal effects on maintaining lean muscle and helping to keep hunger in check.

Filling up with fruits and veggies is recommended because the antioxidants and other bioactive compounds in produce make it harder to store calories as abdominal fat.

Limit Added Sugars
Diets rich in added sugars are linked to abdominal obesity, so keeping soda, candy, baked goods, and the vast majority of processed foods sold in supermarkets should be limited. The American Heart Association recommends no more than six teaspoons of added sugars per day — equal to no more than 100 calories.

Focus on Whole Grains
Women who eat more of their grain servings as whole grains tend to gain less weight over time and have smaller waistlines. On the other hand, eating too many highly refined grain-based foods like white flour, white bread, and baked goods have just the opposite effect.

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