The Key for Women to Lose Fat in Their Midsection

The Key for Women to Lose Fat in Their Midsection

Jul 22, 2024 mindpump

Look up how to lose belly fat once and spend the rest of your life running from pop-up ads for detox teas and bikini bootcamps. Don’t let them fool you. Your credit card can’t buy you a flat stomach.

You’re going to have to put in the work. But what exactly should you do? With so much information out there (most of it misleading or untrue), I thought I’d give you an easy-to-follow guide on how to lose fat in your midsection.

1. Lower Body Fat Globally

First, we need to mention that you can’t actually choose where you want to lose fat. Targeted fat-loss is not a thing! Doing abs doesn’t burn the fat from your stomach. Instead, the body burns fat as a whole; it’s indifferent to what we want and instead just operates as economically as it can.

So, what do you do? Put yourself in a calorie deficit. Your body will then burn fat for fuel from all areas, and as you lose body fat, you will eventually see a reduction in your midsection fat.

2. Weight Train

Weight training is crucial for boosting metabolism. More muscle means your body requires more calories to maintain itself, allowing you to eat more while still losing weight. So, for every bit of muscle you add to your frame, the more calories your body will naturally expend just to retain it. Think of it like a cheat code for calorie burning.

So, what type of weight training is best? While high-intensity exercise and circuit training might burn more calories in the short term, you are better off doing hypertrophy training and focusing on building muscle. This will result in a faster metabolism and better physique in the long term.

Why? The goal of weight training isn’t to burn calories now; it’s to build muscle that will help us burn calories forever.

3. Develop Strong Abs

While doing ab exercises won’t directly burn fat in your midsection, having developed and strong abdominal muscles can help them show at higher body fat percentages, giving your midsection that toned look. Focus on abdominal exercises that take the muscle through a full stretch and contraction, such as a leg raise or a cable crunch. While planks are great for core stability, isometric exercises don’t stimulate as much growth as movements that lengthen and shorten the muscle.

4. Increase Daily NEAT

Non-Exercise Activity Thermogenesis (NEAT) refers to the calories burned through daily activities outside of structured exercise. Increase your daily NEAT by incorporating more movement into your day, such as walking, taking the stairs, and even just pacing around the house while you brush your teeth. This is a low-effort way to get deeper into a calorie deficit without accumulating more fatigue.

5. High Protein Diet

A high-protein diet is more thermogenic, meaning it burns more calories during digestion. Protein also helps you feel fuller for longer, reducing overall calorie intake. Aim to include a source of protein in each meal, such as lean meats, fish, dairy, legumes, or plant-based proteins. This will also help muscle building, which we now know is a vital part of losing fat.

6. Be Patient

Fat loss, especially in the midsection, takes time. Be patient with your progress and stay consistent with your efforts. Remember that slow and steady wins the race when it comes to sustainable fat loss. If you get in a rushed mindset, you might be tempted to turn to quick fixes that don’t work and can be damaging to your body.

7. Reframe Your Perspective

Shift your focus from solely losing fat to building muscle, eating protein, and getting strong. This holistic approach not only helps in developing healthier habits but also leads to long-term success. Many people, when focused solely on weight loss, develop habits like skipping meals, doing endless cardio, having a bad relationship with food, and being scared of lifting weights. Instead, aim to build a balanced and healthy lifestyle, and your body will reflect it.

Conclusion

To lose fat in your midsection, you can’t just do sit-ups and snack on skinny popcorn. You should focus on reducing overall body fat, weight training, building strong abs, increasing daily NEAT, following a high-protein diet, and being patient. By adopting these strategies, you’ll not only achieve a leaner midsection but also improve your overall health and fitness.