LOOSE THAT BELLY FAT – Menopausal & Baby Mom Belly Fat

The dreaded belly pooch/pouch or as it is known for “Panniculus” is sometimes unavoidable or it just creeps up over time. Bam it’s there swishing around like Jelly on a plate and we keep ignoring it until one day we are so fed up battling the bulge we make a stance to change things. This is what I decided in recent months after years of ignoring my loving pooch which wanted to happily stay with me forever. My ignorance was unfortunately down to life stress, too busy to bother, and having no time (I felt) to concentrate on myself.

Now that I have decided to make a change and seeing natural results, I wanted to share my experience with you and hopefully help and encourage others to make the change. I am still as busy, however, busy creating my own time and schedule which does help and I’m sure there are plenty of other ladies out there doing the same or can create a schedule to battle that belly pooch. So lets go….

Belly fat is a common concern for many women, especially those who have gone through menopause or have had children. It can be challenging to get rid of, but it’s not impossible. With the right strategies and lifestyle changes, you can lose that stubborn belly fat and improve your overall health and well-being.

In this blog post, I will cover some simple and effective ways to help you lose belly fat. Whether you’re a menopausal woman or a mom, these tips will help you get started on your journey to a slimmer, healthier you. From making dietary changes to incorporating exercise into your routine, I’ll provide practical advice that you can start implementing today. So, let’s get started on shedding that belly fat!

CAN YOU GET RID OF BELLY FAT NATURALLY WITHOUT SURGERY?

It’s a common misconception that belly fat or “pooch” is impossible to get rid of without surgery. While surgery can be a last resort for some individuals, it’s not the only option. The truth is that losing belly fat takes time, effort, and a combination of lifestyle changes, such as diet and exercise. It’s important to understand that everyone’s body is different, and while some people may see results more quickly than others, it is possible for everyone to reduce their belly fat through consistent, healthy habits. It’s important to approach belly fat loss as a gradual process that requires commitment and patience. With the right mindset, tools, and support, you can achieve your goals and see a noticeable difference in your belly fat. Remember, surgery should always be considered a last resort after all other options have been explored.

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CREAMS TO HELP BEAT BELLY FAT AND IMPROVE SKIN TEXTURE

While creams alone may not be the magic solution for getting rid of belly fat, they can certainly help support a healthy lifestyle and aid in achieving a smoother, tighter appearance in the belly area. There are various types of creams available that claim to help reduce belly fat or cellulite, and their effectiveness can depend on the ingredients and concentration used in the formula.

Some creams may contain ingredients such as caffeine, retinol, or collagen, which can help boost circulation and stimulate the breakdown of fat cells. Other creams may include plant-based extracts, such as green tea or seaweed, which have been shown to have antioxidant and anti-inflammatory properties that can help improve skin texture and firmness.

In addition to specialized creams, it’s also important to use everyday moisturizers and lotions that help keep the skin hydrated and supple. As we age, our skin naturally loses elasticity, which can contribute to the appearance of belly fat or sagging skin. Using a moisturizer that contains ingredients like hyaluronic acid or glycerin can help replenish and maintain skin hydration levels, leading to a smoother, more youthful appearance.

It’s important to note that while creams can provide some benefits, they should always be used in conjunction with a healthy diet and exercise routine for optimal results.

Why Belly Fat Increases During Menopause and After Childbirth.

During menopause, the body experiences a decrease in estrogen levels, which can contribute to a shift in how fat is distributed throughout the body. Specifically, the body tends to store more fat around the waistline and abdomen area, which can result in an increase in belly fat.

There are several reasons why this happens. Firstly, estrogen helps regulate the distribution of fat in the body, so when levels decrease during menopause, this process is disrupted. Secondly, as women age, their metabolism slows down, making it harder to burn calories and lose weight. Finally, stress and lack of sleep can also contribute to an increase in belly fat during menopause.

Similarly, after childbirth, many women experience an increase in belly fat. During pregnancy, the body naturally stores fat in the abdomen area to support the growing fetus. After childbirth, the body undergoes hormonal changes that can make it difficult to lose this fat. In addition, the demands of motherhood can make it harder to find time for exercise and healthy eating, which can also contribute to an increase in belly fat.

It’s important to remember that everyone’s body is different, and there are many factors that can contribute to an increase in belly fat. By making healthy lifestyle changes, such as maintaining a balanced diet and exercise routine, you can reduce belly fat and improve overall health and well-being, regardless of age or previous pregnancies.

Patience and Persistence:

How Long It Takes to Get Rid of Belly Fat

After Menopause and Childbirth.

Losing belly fat can be a challenging journey, especially for women who have gone through menopause or childbirth. While there’s no one-size-fits-all answer to how long it takes to get rid of belly fat, it’s important to approach this process with patience and a long-term mindset. Depending on various factors such as age, overall health, and lifestyle habits, it can take anywhere from a few months to a year or more to see noticeable changes in belly fat. In this blog post, we’ll explore the factors that can influence the rate at which belly fat is lost, as well as some tips and strategies for achieving long-term success. Whether you’re looking to get back in shape after childbirth or trying to manage the effects of menopause, these tips will help you achieve a slimmer, healthier belly over time.

10 Habits to Change to Lose THAT Belly Fat:

Simple Tips for Sustainable Results.

I have made all of the following changes during the past two months and seeing a slow change. Please do not be disheartened if you do not see fast results. When we see videos showing before and after results within one month it can be off-putting to continue with our own routine if we are not seeing those results. Trust me, if you embark on the following changes you will start to feel the difference and it will slowly become an everyday habit and obsession to keep going.

Reduce your calorie intake: Eating a balanced diet that includes fewer calories than you burn can help create a calorie deficit and promote weight loss.
Increase your protein intake: Protein helps build muscle, which can help boost metabolism and burn more calories.
Incorporate more whole foods into your diet: Whole foods are packed with nutrients and fiber, which can help keep you feeling full and satisfied.
Drink plenty of water: Staying hydrated can help reduce bloating and promote a healthy metabolism.
Avoid sugary drinks and foods: Sugary drinks and foods can contribute to weight gain and belly fat, so it’s important to limit your intake.
Get enough sleep: Lack of sleep can contribute to weight gain and belly fat, so aim for at least 7-8 hours of sleep each night.
Manage your stress: High levels of stress can lead to increased belly fat, so try to incorporate stress-reducing activities like meditation or yoga into your routine.
Increase your physical activity: Regular exercise can help burn calories and promote weight loss, especially when combined with a healthy diet.
Incorporate strength training into your routine: Strength training can help build muscle and increase metabolism, leading to more effective fat burning.
Reduce alcohol consumption: Alcohol can contribute to belly fat, so it’s important to limit your intake or avoid it altogether.

Remember, these habits are not a one-size-fits-all solution, and it’s important to find what works best for your body and lifestyle. Incorporating even a few of these habits into your routine can help create a healthier, more sustainable approach to losing belly fat.

HOW TO COMPLETE THE ABOVE 10 HABITS TO LOOSE THAT BELLY FAT

The following I introduced slowly in the first month and by the second month I was completing all 10. Although I must admit the sleep aim of 7-8 hrs is still a hit and miss, however, my sleep habits are hugely better than they have been for many years by undertaking these changes.

Reduce your calorie intake: One way to reduce your calorie intake is to start by tracking your food intake using an app or journal. This can help you become more aware of the number of calories you’re consuming each day and make it easier to identify areas where you can cut back. Focus on eating more nutrient-dense, lower-calorie foods, such as fruits, vegetables, and lean proteins.
Increase your protein intake: Incorporate protein-rich foods into your meals and snacks, such as lean meats, fish, eggs, beans, and nuts. Try to aim for at least 25-30 grams of protein at each meal.
Incorporate more whole foods into your diet: Swap out processed foods for whole, nutrient-dense options. Focus on incorporating a variety of colorful fruits and vegetables, whole grains, and lean proteins into your meals.
Drink plenty of water: Aim for at least 8-10 cups of water per day. Keep a water bottle with you throughout the day as a reminder to stay hydrated.
Avoid sugary drinks and foods: Swap sugary drinks like soda and juice for water, tea, or coffee without added sugar. Limit your intake of candy, sweets, and desserts.
Get enough sleep: Aim for at least 7-8 hours of sleep each night. Establish a consistent bedtime routine and avoid using electronic devices before bed.
Manage your stress: Incorporate stress-reducing activities into your routine, such as meditation, yoga, or deep breathing exercises. Make time for activities you enjoy and prioritize self-care.
Increase your physical activity: Aim for at least 30 minutes of moderate exercise most days of the week. This can include activities such as brisk walking, jogging, cycling, or swimming.
Incorporate strength training into your routine: Incorporate resistance exercises into your workouts, such as lifting weights or doing bodyweight exercises like push-ups and squats.
Reduce alcohol consumption: Limit your alcohol consumption to one drink per day or less, or avoid it altogether.

Remember, these habits are not a one-size-fits-all solution, and it’s important to find what works best for your body and lifestyle. Incorporating even a few of these habits into your routine can help create a healthier, more sustainable approach to losing belly fat.

10 Simple at-Home Exercises to reduce THAT belly fat

If you are not a member of a gym or not confident enough yet to join a gym, here are 10 simple exercises to do at home to get you started. If you do want to join a gym take a look at my post “The importance of Health” which gives you access to some of the top gyms in the USA. My favorite Gym right now has to be 24hr Fitness Super Gym which I joined in March of 2023. I love 24hr fitness because it is clean and friendly and not intimidating at all with all ages and varying fitness levels attending the gym which is great to see. I must admit, I am a people watcher and I love to see the young and the old with varying fitness levels and how they complete their reps and varying exercise styles, as I do tend to look over sometimes and copy a new exercise. My 24hr Fitness also has a swimming pool which is a super bonus for me as I love swimming.

Plank: Start in a push-up position and lower down onto your forearms. Hold for 30-60 seconds, keeping your core engaged and back flat.
Crunches: Lie on your back with your knees bent and feet flat on the ground. Place your hands behind your head and lift your shoulders off the ground. Lower back down and repeat for 10-15 reps.
Bicycle crunches: Lie on your back with your hands behind your head and lift your legs off the ground. Bring your left elbow towards your right knee as you extend your left leg out straight. Switch sides and repeat for 10-15 reps.
Russian twists: Sit on the ground with your knees bent and feet flat on the ground. Lean back slightly and lift your feet off the ground. Twist your torso to the right and tap your right hand on the ground. Twist to the left and tap your left hand on the ground. Repeat for 10-15 reps.
Leg raises: Lie on your back with your hands by your sides. Lift your legs off the ground and lower them back down without letting them touch the ground. Repeat for 10-15 reps.
Mountain climbers: Start in a push-up position and bring your right knee towards your chest. Return to the starting position and bring your left knee towards your chest. Alternate quickly for 30-60 seconds.
Jumping jacks: Stand with your feet together and arms by your sides. Jump your feet out to the side and bring your arms overhead. Jump back to the starting position and repeat for 30-60 seconds.
High knees: Stand in place and quickly lift your knees up towards your chest. Alternate quickly for 30-60 seconds.
Burpees: Start in a standing position and squat down. Place your hands on the ground and jump your feet out to a push-up position. Jump your feet back in and stand up, jumping at the top. Repeat for 10-15 reps.
Squats: Stand with your feet hip-width apart and toes pointing forward. Bend your knees and lower your hips down towards the ground, keeping your back straight. Return to the starting position and repeat for 10-15 reps.

Remember to start slowly and gradually increase the intensity and duration of your exercises over time. It’s also important to pair these exercises with a healthy diet and other lifestyle changes for the best results.

10 Exercises to complete at the Gym to Loose Belly Fat

Treadmill: Running or walking on the treadmill is a great way to burn calories and lose belly fat.
Elliptical machine: This low-impact cardio machine is great for targeting the core muscles and burning calories.
Stair climber: Climbing stairs is an effective way to target the legs, glutes, and core muscles while burning calories.
Rowing machine: This full-body workout machine can help burn calories and target the core muscles.
Cable machine: Use the cable machine to perform exercises like cable twists, wood chops, and standing oblique crunches to target the core muscles.
Medicine ball: Use the medicine ball for exercises like Russian twists, medicine ball slams, and standing side bends to target the core muscles.
Kettlebell: Use the kettlebell for exercises like kettlebell swings, goblet squats, and Turkish get-ups to target the core muscles.
Weighted crunches: Use a weight plate or dumbbell to add resistance to your crunches for a more intense workout.
Leg raises: Use the captain’s chair or a bench to perform leg raises to target the lower abs.
Plank variations: Use the stability ball or BOSU ball to perform plank variations like plank pikes, plank jacks, and side plank dips to target the core muscles.

Remember to consult with a personal trainer or fitness professional to ensure proper form and technique when using gym equipment and performing exercises. Additionally, it’s important to pair these exercises with a healthy diet and other lifestyle changes for the best results.

Swimming, Yoga and Walking for Belly Fat Loss

Swimming I love, yoga not so much and I walk my dog every day twice a day. Not so sure why I do not like Yoga, I do feel, however, I’d prefer to do this at home rather than in a group – maybe one day!

Swimming: Swimming is a low-impact exercise that can help you burn calories and lose weight, including belly fat. It’s a full-body workout that engages multiple muscle groups, including the core muscles, as you move through the water. Additionally, swimming can help improve cardiovascular health and increase muscle tone, both of which can help reduce belly fat over time.
Yoga: Yoga is a great way to target the core muscles and improve flexibility, both of which can help reduce belly fat. Many yoga poses, such as plank, boat, and downward-facing dog, require you to engage your core muscles to maintain balance and stability. Additionally, yoga can help reduce stress and improve overall well-being, which can indirectly help with weight loss and reducing belly fat.
Walking: Walking is a simple and effective way to burn calories and lose weight, including belly fat. It’s a low-impact exercise that can be done anywhere, anytime, and doesn’t require any special equipment. Additionally, walking can help improve cardiovascular health, reduce stress, and boost metabolism, all of which can help reduce belly fat over time.

Overall, these exercises help with belly fat by burning calories, increasing muscle tone, and improving overall health and well-being. It’s important to pair these exercises with a healthy diet and other lifestyle changes for the best results.

Foods to help with Belly Fat Loss

Herbs and spices: Certain herbs and spices, such as ginger, turmeric, and cinnamon, have been shown to have anti-inflammatory and antioxidant properties that can help reduce belly fat. Additionally, they can add flavor to meals without adding extra calories.
Apple cider vinegar: Apple cider vinegar has been shown to help regulate blood sugar levels and improve digestion, both of which can indirectly help with weight loss and reducing belly fat. It’s best to dilute apple cider vinegar with water before consuming it.
Leafy greens: Leafy greens, such as spinach, kale, and collard greens, are low in calories but high in fiber, vitamins, and minerals. They can help you feel full and satisfied without adding extra calories, which can help with weight loss and reducing belly fat.
Whole grains: Whole grains, such as quinoa, brown rice, and whole wheat bread, are also high in fiber and can help regulate blood sugar levels. Additionally, they can help you feel full and satisfied, which can help with weight loss and reducing belly fat.
Lean protein: Lean protein, such as chicken, fish, and tofu, can help you feel full and satisfied while also providing important nutrients that support muscle growth and repair. Additionally, protein can help boost metabolism and reduce cravings, both of which can help with weight loss and reducing belly fat.

It’s important to note that while certain foods and ingredients may help with belly fat loss, there is no one “magic” food that can target belly fat specifically. It’s best to focus on a well-rounded, balanced diet that includes a variety of whole foods, lean protein, and healthy fats, and to pair that with regular exercise and other lifestyle changes for the best results.

THE PLANT-BASED DIET

Just in the last two weeks, my husband and I have changed to this diet. I would not actually call it a diet, I see it more as a healthy binge choice. We are actually loving the change and do feel and see a huge difference in our overall health. Several examples include sleeping better, less snoring (always a bonus), less bloating, skin is smoother, lethargy is completely gone and energy levels are up. Now this is something new to us, we were meat lovers and enjoyed our meat and two veg most days. Even writing this, I cannot believe we have made the change and sticking to it. Personally, I love the varying dishes and recipes we are cooking up and the overall choices. It does help to add a protein smoothie into the diet which my husband loves. My favorite is the ORGAIN chocolate protein powder which includes probiotics (another bonus). I make this with peanut butter powder, a banana, chia seeds, and either almond milk or oat milk. it is absolutely delish and if you like chocolate you will love this, it is the best tasting HEALTH chocolate drink I have ever had and the husband thinks so too.

A plant-based diet, which emphasizes whole, minimally processed foods derived from plants, can have numerous benefits for overall health, including reducing belly fat.

Here are some ways that a plant-based diet can help with belly fat loss:

High fiber content: Plant-based diets are typically high in fiber, which can help you feel full and satisfied while also regulating blood sugar levels. Fiber also supports healthy digestion and can help reduce bloating and constipation, which can contribute to belly fat.
Low in saturated fat: Plant-based diets are typically low in saturated fat, which is found in animal products and some processed foods. Consuming too much saturated fat can contribute to weight gain and increase the risk of heart disease. Plant-based diets are also typically high in healthy fats, such as omega-3 fatty acids, which can support overall health and reduce inflammation.
Rich in antioxidants: Plant-based diets are rich in antioxidants, which can help protect against inflammation and oxidative stress, both of which can contribute to belly fat. Eating a variety of colorful fruits and vegetables can provide a wide range of antioxidants and other important nutrients that support overall health.
Lower calorie density: Plant-based diets are often lower in calorie density, which means you can eat more food for fewer calories. This can help you feel full and satisfied without overeating, which can contribute to weight loss and reducing belly fat.
Improved insulin sensitivity: Plant-based diets have been shown to improve insulin sensitivity, which can help regulate blood sugar levels and reduce the risk of developing type 2 diabetes. Improving insulin sensitivity can also indirectly help with weight loss and reducing belly fat.

Overall, a plant-based diet can be a healthy and effective way to reduce belly fat and support overall health. However, it’s important to ensure that you’re getting enough protein, healthy fats, and other important nutrients, and to work with a healthcare provider or registered dietitian to ensure that your diet is balanced and meets your individual needs.

CONCLUSION

In conclusion, reducing belly fat can be a challenging task, but it’s not impossible. It requires a multifaceted approach that includes a combination of lifestyle changes, exercise, and a healthy diet. By implementing the habits we’ve discussed, such as increasing your water intake, reducing stress, and incorporating exercise into your daily routine, you can effectively reduce belly fat.

Additionally, incorporating certain foods, such as high-fiber fruits and vegetables, lean protein, and healthy fats, can also support belly fat loss. Plant-based diets can be particularly effective, as they provide a range of health benefits that support weight loss and belly fat reduction.

It’s important to keep in mind that there is no one-size-fits-all approach to belly fat loss. What works for one person may not work for another, and it’s important to listen to your body and make changes that are sustainable and healthy for you.

By incorporating healthy habits into your daily routine, focusing on nourishing your body with healthy foods, and staying consistent with your exercise routine, you can successfully reduce belly fat and improve your overall health and wellbeing.

41 Easy Plant Based Recipes You’ll Make Again and Again

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