There are many types of belly fat and factors that cause it in women, but do you know how to lose it? Get started today with our helpful guide!
Gaining belly fat can be scary and upsetting. You might look in the mirror one day and think “why have I put on so much weight?”.
The reasons for fat gain are complex and confusing, and that’s before you’ve even considered how to lose it.
Unfortunately, women are much more prone to belly fat than men.
In fact, there are several factors that contribute to belly fat in women, including hormones, stress, motherhood, and an unhealthy lifestyle.
There are two main types of belly fat; visceral and subcutaneous, and both are extremely damaging to your health.
To shred your belly fat and improve your overall health and wellbeing, you need to implement a series of lifestyle changes.
Shedding belly fat might seem daunting, but it needn’t be. And remember you’re not alone!
There are millions of women all around the world trying desperately to lose their bulging bellies, but luckily for you, we’re right here with you to guide you through the process.
Unsightly and uncomfortable belly fat is something that many women put up with for years, and unfortunately, it affects women much more than men.
Once fat accumulates around the belly area it’s very difficult to get rid of, and it can cause women a lot of misery and stress.
Types of belly fat come about for different reasons; you might find pockets of belly fat difficult to shift after childbirth, or you might see an increase around the time of your period.
Perhaps you’ve been through the menopause, and you’re seeing a dramatic increase in the amount of fat around your belly.
Or, your belly fat is caused primarily by your lifestyle ‒ you are quite sedentary, not doing much exercise, and you don’t pay a lot of attention to your diet.
Whatever the reason for your bulging waistline, the truth is that it can reveal a lot about your health.
Belly fat is known to pose serious threats to your health, causing a range of dangerous diseases.
But you shouldn’t despair ‒ getting rid of unhealthy belly fat certainly isn’t impossible.
By making some simple changes to your lifestyle, you can banish your belly fat for good!
Your body generally stores away two different types of belly fat. These are:
Visceral fat is the most dangerous of the two, even though you can’t actually see it. This type of fat is the kind that accumulates around your organs deep within your belly.
It can do your body a lot of harm, by decreasing your metabolism and thereby slowing the rate at which you burn energy.
Visceral fat can also cause glucose intolerance, which can lead to diabetes, a debilitating illness.
Subcutaneous fat is no doubt the type that causes you the most stress and frustration. It’s the kind that accumulates just below your skin, and is therefore highly visible.
In women particularly, subcutaneous fat is common around the belly, hips, thighs, and sometimes even the upper arms.
As we mentioned before, women gain belly fat throughout their lives for a lot of different reasons. Here are the main types of belly fat women experience:
Mom belly fat
If you’re expecting or have had a baby, it’s likely that your belly fat will still be there after you deliver your little one.
It can be particularly challenging for new moms to shift their excess baby belly fat due to hormones and time limitations.
Hormonal belly fat
Gaining belly fat around your lower belly could be a sign that you’re suffering from a hormone imbalance.
These are extremely common in women, but exercise, diet, and medical treatment could help.
Tiered belly fat
Tiered belly fat is ultimately caused by your lifestyle. If you are a bit of a couch potato and don’t do much exercise, or if you eat an unhealthy diet, you could be more at risk of gaining tiered belly fat.
Stress-related belly fat
Extreme fatigue and stress could make your metabolism slow down, resulting in a build-up of belly fat around the upper part of your stomach.
Bloated belly fat
You might have bloated belly fat if your stomach is extended and you feel full and uncomfortable. A bloated belly could be a sign that you have digestive problems, and that your diet is unhealthy.
In women, excess belly fat is caused by a combination of factors including changes in lifestyle and specific events that trigger fat gain.
If you’re gaining belly fat, any of the following could be a reason why:
you have an unhealthy and unbalanced diet
you are not doing enough exercise
you are drinking too much alcohol
you are not getting enough rest or sleep
your hip flexors are too tight
Research shows that abdominal obesity and belly fat can lead to a range of serious health problems, some of which are life-threatening.
To lose your harmful belly fat, no matter the type, you should consider making significant changes to your lifestyle. Paying close attention to your health will help you to avoid nasty illnesses later in life.
If you have excess belly fat, you could be at risk of the following complications:
It’s often just the physical health problems we think about when we talk about obesity and fat, but did you know that excess belly fat is also harmful to your mental health?
Having too much belly fat can cause:
Lack of confidence
Think about it, you might be suffering from some of these unpleasant side effects already. That’s why today is the day to make a real difference to your health and happiness, by tackling your belly fat for good.
Find out more about belly fat in women:
If you have a lot of excess belly fat, you might already be aware of the dangerous health implications that you could face later in life.
What’s more, your belly fat might be causing you a lot of pain and distress, knocking your confidence and ability to enjoy life.
With so many different types of belly fat, losing it can be a daunting task; it’s a minefield out there full of complicated and conflicting information.
Try not to lose hope and motivation. You can do it, we promise! Losing belly fat is about educating yourself and changing your lifestyle one step at a time.
Here are the most effective ways you can start to lose belly fat ‒ and keep it off:
Eat a balanced diet
Eating a balanced diet is the first step to losing belly fat. Try to eat foods that are rich in nutrients and will improve your body’s overall health.
Healthy food will also give you the energy that you need to keep active. Try to get a good balance of protein, carbohydrates, fats, vitamins, minerals, fiber, and water.
Encourage your body to burn lots of energy by exercising frequently. There’s no need to invest in expensive gym equipment or memberships, you can simply go for a brisk walk.
If you are inactive, then it’s likely that you’re fuelling your body with too much energy (or food). This encourages your body to store more fat.
Get enough rest
This is the fat loss method that requires the very least effort! Research shows that insufficient rest causes your body a lot of harm, and can make you gain fat.
Being tired all the time affects your hormones, including the hormone that controls your hunger levels.
If you’re constantly tired, you might be eating more food than your body really needs to function.
Reduce your alcohol intake
Alcoholic drinks are full to the brim with empty calories ‒ calories that don’t benefit your body in any way, yet make you gain fat.
Drinking too many alcoholic drinks can negatively impact your health and wellbeing in several ways.
If you’re serious about losing your unwanted belly fat, then resist that tempting beer or glass of wine.
Unlock your hip flexors
You might be surprised to learn that your hip flexors, or your psoas muscles, are largely responsible for fat gain. If you want to shed unwanted body fat, you need to train these crucial muscles effectively.
Wise up on the ultimate belly fat shedding tips here:
Quick Tip to Relax Your Tight Hip Flexors
Your hip flexors lie deep in your core, and they are made up of two important muscles; the iliacus and psoas.
These muscles are responsible for much of your body’s movement and activity, but over time they can become weakened and tight.
Sitting down for long periods is the number one cause of hip flexor tightness, a condition that can lead to the following complications:
Increased belly fat
Joint, back, and hip pain
Sexual health problems
Unfortunately, sitting isn’t something many of us can avoid ‒ those who have office jobs are required to sit at a desk for many hours a day, and for others, age and mobility problems can prevent them from staying on their feet.
Thankfully, through carefully constructed flows and movements, we can strengthen our hip flexors and loosen them up.
If you’re suffering from tight hip flexors, try a combination of mobility exercises, dynamic stretching, and muscle activation to help improve your overall health and shed unwanted belly fat.
There are two reasons why your hip flexors are affecting your ability to lose fat around your belly area:
Tight hip flexors encourage your body to store fat
Think of your hip flexors, or psoas, as your survival muscle. If you feel a sense of sudden danger, your psoas will tense up and, fuelled by adrenaline, will help you to run explosively.
Your psoas might also make you tense up in a ball, also known as the fetal position.
Are you starting to understand how powerful your hip flexors are?
The problem is that if your psoas is constantly tight, your body might think that you’re in danger all the time which interferes with your adrenal glands.
Your body will switch to fat-storing mode and you’ll notice an increase in belly fat.
Tight hip flexors push out your belly
You wouldn’t be alone if you assumed that your belly fat is caused by weak abdominal muscles. In fact, you might be spending hours working your core in the hope that you’ll get a flat tummy.
This isn’t the cause, unfortunately.
Tight psoas muscles, or hip flexors, cause your core area to push outwards, giving you the appearance of a fat belly.
Healthy hip flexors on the other hand will draw your belly inwards towards your spine, helping your abdominal area stay flat and toned.
Your hip flexors are some of the most powerful muscles in your body, and it can be quite surprising to learn how much they control ‒ including belly fat.
With specialist workouts and routines, you can easily learn how to loosen your hip flexors and begin to shed belly fat.
We hope you feel armed and ready now to tackle your belly fat and lose it for good.
There’s never been a better time than now to begin your fat loss journey, and this time, you could see long-lasting results that are truly life-changing.
Women have battled belly fat for generations, and although it might seem like an impossible task, losing it is much easier than you think.
There are so many different types of belly fat, so first, you should work out the reasons for yours, and then decide which lifestyle changes you need to make.