Stomach Fat in Women:
Taking — and keeping — it off
What does your waistline say about your health? Find out why Stomach Fat is more common after menopause, what dangers it poses — and what to do about it.
An expanding waistline is sometimes considered the price of getting older. For women, this can be especially true after menopause, when body fat tends to shift to the abdomen.
Yet an increase in belly fat can do more than make it hard to zip up your jeans. Research shows that belly fat also carries serious health risks. The good news? The threats posed by belly fat can be cut down to size.
What’s behind belly fat:
Your weight is largely determined by how you balance the calories you eat with the energy you burn. If you eat too much and exercise too little, you’re likely to pack on excess pounds — including belly fat.
However, aging also plays a role.
Many women also notice an increase in belly fat as they get older — even if they aren’t gaining weight. This is likely due to a decreasing level of estrogen, which app ears to influence where fat is distributed in the body. The tendency to gain or carry weight around the waist — have an “apple” rather than a “pear” shape — might have a genetic component as well.
You can tone abdominal muscles with crunches or other targeted abdominal exercises, but just doing these exercises won’t get rid of belly fat. However, visceral fat does respond to the same diet and exercise strategies that can help you shed excess pounds and lower your total body fat. To battle the bulge:
- Eat a healthy diet.
- Keep portion sizes in check.
- Include physical activity in your daily routine.
• Several anti-aging products contain bentonite clay. The clay’s detoxification properties neutralize damage that can cause wrinkles, age spots and sagging. The clay’s fine texture exfoliates the skin which encourages skin cell turnover. Mix a tiny amount of water with bentonite clay to create a thick mixture. Apply the mixture to your face and allow it to dry for 10 to 15 minutes. Rinse the clay off. Your complexion should look more radiant, and the skin will feel tighter. Follow mask treatment with a light moisturizer.
• Bentonite clay’s natural detoxification and antibacterial properties kill bacteria on the skin that cause acne. The clay can also heal and dry up existing pimples quickly. Gently wash your face with a mixture of bentonite clay and water to clarify the pores and purify skin. Spot treat pimples with the clay by dotting a thick mixture of clay and water on pimples and allowing clay to dry to the skin. Rinse thoroughly afterward.
• Bentonite clay cleans the skin, drawing out blackheads and clarifying the pores. Pour a small amount of the clay into your palm and dampen clay with water. Gently massage the clay onto your face using a circular motion to clean and clarify the pores. Pores appear larger when filled with oil and dirt. Using bentonite clay sloughs off the oil and dirt, thus making pores appear smaller. It may take a few uses over a period of weeks to remove deep, stubborn blackheads. The fine texture of the clay also exfoliates the skin, cleaning pores, and revealing a more radiant complexion.
Trimming the waistline
involves overall general exercise as well as focusing on exercises that work the entire abdominal core muscles, including the rectus abdominis, internal and external obliques, and the transverses abdominis. Focusing on these muscles offers extensive and fast results when it comes to slimming. The internal and external obliques help hold the abdominals in, toward the center of the abdomen.
Dumbbell Side Dips:
One of the most effective ways to tone the area between the waist and hip is to perform side dips. You can do this with or without weights, though you’ll gain extra benefits by using a moderate-weight dumbbell, 8 to 10 pounds, in each hand.
Stand straight, feet about hip distance apart, hands with dumbbells hanging down at your sides, according to the website Fitness Training at Home. Keeping the shoulders facing forward, lean to one side, allowing the weight of the dumbbell to dip toward the knee. The other weight can rest gently against the side. Pulling in the abdominals, come back up to an upright position and then repeat the exercise on the other side of the body. Repeat this exercise 10 times to each side.
The oblique crunch is one of the most effective oblique training exercises, according to Body Building’s website. Lie on your right side with the floor legs bent at about a 90 degree angle to the body. Your left knee should be on top of the right knee, both legs lined up. Place the right hand on the left hip. Place the left hand on the side of the head, but don’t pull on the head or neck during this exercise. Lift the body upward, like you’re trying to touch your left armpit to your left hip. Hold the contraction for a moment and then lower. Repeat on the other side. Try to do 10 to 15 of these on each side.
This exercise doesn’t require any exercise machine equipment, but when performed in sets of 50 several times a day can offer impressive results, according to Six Pack Now. Hold the stick or broom vertically in front of you. Keeping the hips and lower torso facing forward and sucking the abs inward, twist the upper torso from side to side, keeping the head facing forward also.
Abdominal crunches on a ball provide extra focus on the upper and lower abs, offering more effective waist trimming results, says researchers at the Department of Kinesiology at Occidental College in Los Angeles, according to Mary Jo Cameron, writing for Gaiam Life.
Sit on an exercise ball and slide down until lower back, back and shoulders are on the ball, feet shoulder width apart on the floor. Your upper torso may be leaning slightly backward along the curve of the ball. Place hands behind the head. Exhale and then slowly lift shoulders off the ball until you feel the contraction in your abs. Hold for several seconds and then lower. Repeat the exercise 10 times, suggests Gaiam Life.
Read more: http://www.livestrong.com/article/107773-fast-waist-reduction-exercises/#ixzz0Ohv2KuXc
Trimming the waistline involves overall general exercise as well as focusing on exercises that work the entire abdominal core muscles, including the rectus abdominis, internal and external obliques, and the transverses abdominis. Focusing on these muscles offers extensive and fast results when it comes to slimming. The internal and external obliques help hold the abdominals in, toward the center of the abdomen.
We all do tend to fatten up with age, although there are interesting differences based on age and gender. Hormones drive the deposition of fat around the pelvis, buttocks, and thighs of women and the bellies of men. For women, this so-called sex-specific fat appears to be physiologically advantageous, at least during pregnancies. But it has a cosmetic down-side as well, in the form of cellulite. The potbelly, on the other hand, is a typical male form of obesity that has no known advantage and can be life threatening.
Men tend to store excess fat in the visceral, or abdominal, region. This deposit has no apparent physiological advantage. On the contrary, it is downright dangerous. A large potbelly, where waist girth begins to exceed hip girth, is strongly associated with an increased risk of coronary artery disease, diabetes, elevated triglycerides, hypertension, cancer and general overall mortality. Potbellies pose these health risks because the fat that produces them is metabolically more active. Abdominal fat simply breaks down more easily and enters the chemical processes related to disease quicker than sex-specific fat or fat located in other parts of the body. Unfortunately, the belly fat is typically being restocked as fast, or faster, than it is being depleted. Another problem for potbellied men is back pain. This is caused by the excess weight, a forward shift in the body¿s center of gravity resulting from the pot, and muscle weakness (particularly abdominal muscles) related to age and inactivity. Together these factors can lead to excess curvature of the lower spine (lumbar area) and pain as the individual works to maintain an upright position. Incidentally, a potbelly–even a huge one–normally does not show the outlines of the bloated fat cells (cellulite) because abdominal skin is generally thicker and less taut than that covering the pelvis, buttocks and thighs.)
Body fat is, of course, necessary for life.
Muscle mass typically diminishes with age, while fat increases. Loss of muscle mass also decreases the rate at which your body uses calories, which can make it more challenging to maintain a healthy weight.
Emphasize plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. Limit saturated fat, found in meat and high-fat dairy products, such as cheese and butter. Choose moderate amounts of monounsaturated and polyunsaturated fats — found in fish, nuts and certain vegetable oils — instead.
Even when you’re making healthy choices, calories add up. At home, slim down your portion sizes. In restaurants, share meals — or eat half your meal and take the rest home for another day.
For most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. In addition, strength training exercises are recommended at least twice a week. If you want to lose weight or meet specific fitness goals, you might need to exercise more.
Purpose of Body Fat:
Why does fat deposit on the hips and thighs of women and around the stomachs of men?
Throughout most of their lives females have a higher percentage of body fat than males. By 25 years of age, for example, healthy-weight women have almost twice the body fat that healthy-weight men have. This gender difference begins early in life. From birth up to age six, the number and size of fat cells triple in both boys and girls, resulting in a gradual, and similar, increase in body fat. But after about eight years of age, girls begin gaining fat mass at a greater rate than boys do. This increase appears to result from a lower female basal fat oxidation rate (a measure of the use of fat to fuel the body at rest), and it is accomplished by expanding fat cell size, not number. Between six years of age and adolescent, there is little or no increase in fat cell number, for either boys or girls, in healthy-weight children.
In obese children, however, the number of fat cells can increase throughout childhood.) During the adolescent growth spurt, the rate of fat increase in girls almost doubles that of boys. It is marked by more and larger fat cells, and it is seen mostly in the gluteal-femoral area–pelvis, buttocks and thighs–and, to a much lesser extent, in the breasts. This general acceleration in body fat accumulation, particularly sex-specific fat, is attributed mostly to changes in female hormone levels. After adolescence, the accumulation of sex-specific fat more or less stops, or decreases dramatically, in healthy-weight women, and there is usually no further increase in the number of fat cells. Fat cells in males also do not tend to multiply after adolescence.
As most women know, it is more difficult to shed fat from the pelvis, buttocks and thighs than it is to trim down other areas of the body. During lactation, however, sex-specific fat cells are not so stubborn. They increase their fat-releasing activity and decrease their storage capacity, while at the same time fat storage increases in the mammary adipose tissue. This suggests that there is a physiological advantage to sex-specific fat. The fat stored around the pelvis, buttocks and thighs of women appears to act as reserve storage for the energy demands of lactation. This would seem to be particularly true for habitually undernourished females. But this advantage brings one annoying disadvantage that many women experience: the orange-peel-look on the hips, thighs and buttocks called cellulite.
Cellulite appears as body fat is gained and more of it is packed into existing cells. (Remember, new cells are not normally formed after adolescence.) These packed cells then swell and, when large enough, become visible through the skin. Adding insult to injury, as the skin gets thinner and less flexible with age, the puffed-up fat cells become even more visible. (Unfortunately, no cream, massage, vibrating machine, injection, pill, whirlpool bath, rubber pants or other gimmick will get rid of cellulite. The only help is general weight loss, with a sensible diet and regular exercise, which can reduce the effect.)
Besides being a source of energy, it is a storage site for some vitamins, a major ingredient in brain tissue, and a structural component of all cell membranes. Moreover, it provides a padding to protect internal organs and insulates the body against the cold. But as we age, most of us tend to gain fat and weight–about 10 percent of our body weight per decade during adulthood. This stems partly from a steady decline in metabolic rate, but mostly from a decrease in physical activity. Still, getting too fat (more than 30 percent body fat in females and 25 percent in males) is associated with increased risk of disease and premature death, regardless of where the fat is stored in the body. As a society, we are severely stressing the scales to the point that obesity is now a national health epidemic.
The temporary weight gain explained:
Why do I gain weight when starting a new workout; its not body fat so Don’t get discouraged. listen up - The motivation to start a new exercise program is almost always to lose weight. However, what most personal trainers know–and most at-home exercisers do not–is that a new exercise program often can cause an immediate (and temporary) increase on the scale. (Notice I didn’t say weight gain! I’ll explain.) This common increase in the scale is also the reason why perhaps millions of people start and then quickly quit their resolution to get fit.
When someone starts a new exercise program, they often experience muscle soreness. The more intense and “unfamiliar” the program, the more intense the muscle soreness. This soreness is most prevalent 24 to 48 hours after each workout. In the first few weeks of a new program, soreness is the body trying to “protect and defend” the effected or targeted tissue. Exercise physiologists refer to this as delayed-onset muscle soreness, or DOMS. This type of soreness is thought to be caused by tissue breakdown or microscopic tears in muscle tissue. When this happens, the body protects the tissue. The muscle becomes inflamed and slightly swollen due to fluid retention. This temporary retention of fluid can result in a 3- to 4-pound weight gain within a few weeks of a new program. Keep in mind that muscle soreness is not necessarily a reflection of how hard you worked. In fact, some people feel no signs of muscle soreness, yet will experience the muscle protection mechanisms of water retention and slight swelling. Most people are motivated enough to put up with this temporary muscle soreness. Yet, many, especially those who really need immediate weight loss to keep them motivated, become discouraged and quite. www.dailyspark.com/blog.asp?post=why…start_a…workout
Water retention in women goes with the territory.
few women escape it. Well, I’m going to show you how to get rid of bloating and create a “water weight loss” fast. It’s really simple… to the point of being boring. But you have a choice… do you want something boring that works to lose water weight or do you want that extra 5 or more pounds of water weight? I thought so! For fast water weight loss, you need to prove to your body that it doesn’t need to retain water for emergencies. You prove it by drinking a lot of water.
You’re probably thinking “How the heck does drinking more water help me to lose water weight”? Understand this… your body is complex and still operates in “survival mode” like it did 1000′s of years ago when water and food was scarce. As protection to you, your body developed ways to help you to survive. Carrying extra body weight and extra water weight were 2 of the strategies it used. Well, it’s a lot different now then it was then. Food and water are no longer scarce so this protection mechanism is outdated. Unfortunately, there’s really nothing you can do about it. But what you can do is trick your body… in regards to water. By drinking a lot of water and or eating foods high in water content (fruits such as apples and watermelon), your body thinks there’s plenty of water and no need to retain it. So it releases it.
So basically, if you were to drink upwards of 3 liters of water a day along with eating some fruits high in water content, your body will give up that water weight. It’ll flush it right out. You can lose a quick 5 pounds in 3-4 days doing this. You have nothing to lose, so try it. So get rid of water retention, get rid of bloating, and force your body to release it’s excess water weight. Article Source: http://EzineArticles.com/1317298