5 simple ways to help 40-year-old women reduce belly fat

Decreased estrogen and progesterone hormones during premenopause cause significant changes in the body. The body will lose muscle mass, replacing it with fatty tissue, usually around the abdomen, burning fewer calories. However, changing diet and lifestyle contributes to preventing belly fat accumulation in middle age.

Keep your spirit at ease

Stress is a natural reaction of the body, a prolonged condition that affects emotions, physical health, and behavior. Each person manifests stress differently. Stressful thoughts can lead to hormonal imbalance, increasing belly fat. For postmenopausal women, higher cortisol levels over a long period of time cause hot flashes and sleep disorders. Women should maintain a comfortable spirit, meditate, and maintain personal preferences.

Do exercise

Exercise brings many health benefits, including reducing waist measurement. Women should cycle, walk, dance Zumba, and swim. Strength training 3-4 times a week helps build muscle, support bone health, and improve insulin sensitivity. Women walk 8,000 to 10,000 steps a day to promote fat loss and reduce inflammation.

Get enough sleep

Lack of sleep can disrupt the body’s circadian rhythm, causing hormonal imbalance that regulates appetite and affecting the recovery process. When the body is fully rested, all functions function smoothly and the mood improves. This helps women keep in shape effectively.

Eat a balanced diet

Diet affects the waistline of women over 40. Women should avoid processed foods, lots of sugar and harmful fats. Prioritize consuming more fruits, vegetables, whole grains, lean proteins, and healthy fats to reduce belly fat.

A high-protein diet helps maintain muscle mass and limits the tendency to snack late at night. Protein needs vary with age, weight and activity level. On average, sedentary adults need about 0.8-1.2g protein/kg body weight/day. High-intensity athletes may need more.

Drink enough water

Dehydration can silently sabotage your body’s fat loss efforts. Women drinking about 2 liters of water a day will support weight loss in many ways. Water helps curb appetite, boost metabolism, and increase exercise efficiency. The habit of drinking water before meals can reduce overall calorie intake.