For some women over the age of 40, abdominal fat is a big problem. Most women who have this problem want to know what is a good weight loss plan for women over 40. What some women may not know is that while belly fat is bothersome and unsightly, it can cause more serious problems than not being able to zip up a great pair of skinny jeans. A survival mechanism from our distant past, abdominal fat was accumulated during times of plenty and then consumed during the long months when food was scarce. This remnant of the past is no longer needed with our abundant food supplies. Now the problem for many people is how abdominal fat accumulates and accumulates!
The interesting thing is that belly fat is different than the other fat under our skin. Everyone knows that our skin serves to protect us from the cold and absorb the impact of minor bumps and scrapes. Belly fat is not the same! It accumulates around the waist line and is called visceral fat. This is the worst type of fat because it sticks to the internal organs. It is found on the outside of the stomach, liver, spleen, and intestines. The biggest difference between it and subcutaneous fat (fat found under the skin on the rest of the body) is that abdominal fat acts as an endocrine gland, secreting hormones into the body. One of the most harmful chemicals it secretes are cytokines that cause inflammation and damage tissues throughout the body.
The more abdominal fat a person has, the greater the chance of developing insulin resistance which can result in the development of type 2 diabetes. With the advent of insulin resistance, blood sugar levels can vary greatly, increasing hunger and overeating. It becomes a vicious cycle that leads to further weight gain and even more dangerous belly fat.
So how can the cycle be broken? The guidelines are more or less the same as for all good weight loss plans. Although abdominal fat tends to be more persistent than subcutaneous fat, it will begin to disappear with a proper diet and exercise plan that specifically targets abdominal fat.
Foods to avoid include refined carbohydrates and saturated and trans fats. White flour, sugar, fatty meats and hydrogenated oils should be completely eliminated from the diet. Eat plenty of fresh vegetables and fruits, whole grains, and lean meat. Complex carbohydrates found in whole grains and produce are digested at a slower rate, which prevents your blood sugar from spiking. High blood sugar levels lead to storage as fat, so stick to foods that don’t cause a rapid rise in blood sugar. Fresh produce is full of the nutrients the body needs to stay healthy, and with today’s diet-conscious population, you can find a multitude of recipes that use fresh vegetables as the main ingredient.
Starting an effective exercise plan is just as important as watching your diet. Walking is a great way to exercise to burn calories. It’s low-impact on the joints, a wonderful way to burn calories, and provides excellent cardiovascular exercise. Walk briskly and aim to cover two to three miles every day. At the optimum pace, a walk of this length should take between half an hour and 45 minutes. Although walking the dog is good exercise, if your dog likes to stop at every tree and fire hydrant, take him for a quick walk and back home. Then head out for a brisk two-mile walk on your own.
Interval walking burns even more calories. These bursts may last less than a minute, but they are really worth it with the fat burning that continues even after the exercise stops.
Now that you know that walking is easy and a great exercise to burn belly fat, you can combine it with a great weight loss plan for women over 40. So grab your walking shoes, find some exciting plant-based recipes, and start shedding that dangerous weight. belly fat You will look amazing and feel much better!