As women navigate their 40s, hormonal shifts and lifestyle changes can sometimes lead to unwanted belly fat. But here's the good news: with the right approach, it's entirely possible to regain a flatter tummy and boost overall health. Let's dive into our expert, Dr Shivani Sachdev Gour’s (Director of SCI Healthcare) tips to help women over 40 knock off belly fat and feel their absolute best!
Dr Shivani said, "Central obesity or visceral fat commonly referred to as Belly fat especially after the age of 40 years is a very common concern in women. Research published in the Lancet has defined Belly fat as the absolute waist circumference of 88 centimetres / 35 inches or the waist hip ratio > 0.85 for women."
Dr Shivani explained that the estrogen levels decline as women approach menopause, which can lead to an increase in belly fat. Estrogen typically helps in fat distribution, so with its decline, fat tends to accumulate more around the abdomen.
Additionally, as women age, their metabolism tends to slow down which means that even if eating habits remain the same, they may start gaining weight more easily.
Loss of muscle mass (a natural part of ageing) can also contribute to a slower metabolism, as muscle burns more calories than fat.
Stress can trigger the release of cortisol which is a hormone that promotes fat storage, especially in the abdominal area. As life becomes more stressful with age (due to work, family responsibilities, or other factors), stress-related weight gain can be more pronounced.
Don't Miss: 4 Yoga Practices To Balance Body And Brain
Dr Gour mentioned that poor sleep or disrupted sleep (common in women over 40) can lead to weight gain. “Insufficient sleep increases hunger hormones and can lead to cravings for unhealthy foods, often contributing to belly fat,” she added.
You are advised to focus on a combination of cardio (like walking, jogging, or cycling) and strength training (to build muscle and boost metabolism). Also, core exercises like planks and crunches can help tighten the abdominal area.
Here are some yoga poses that may help with belly fat reduction:
This pose helps to strengthen the core muscles, improving overall abdominal strength and toning the belly area.
-1749369351865.jpg)
How to do it: Sit on the floor, bend your knees, and lift your feet off the ground. Extend your legs, keeping them parallel to the floor, and lean back slightly. Hold your arms straight in front of you and hold the position for 30 seconds to 1 minute.
The plank strengthens the core, shoulders, and back, helping to tone and tighten the stomach muscles.
How to do it: Start in a push-up position, with your hands directly under your shoulders. Keep your body in a straight line from head to heels. Engage your core and hold for 30 seconds to 1 minute.
This pose works the abdominal muscles, lower back, and glutes, helping to tone the belly area.
How to do it: Lie on your back, bend your knees, and place your feet flat on the floor. Lift your hips up toward the ceiling while keeping your shoulders and feet grounded. Hold for 30 seconds.
Don't Miss: 3 Beetroot Recipes To Achieve Your Weight Loss Goals
The cobra pose helps to stretch and strengthen the core muscles and can aid in digestion.
How to do it: Lie face down with your palms on the floor under your shoulders. Press into your palms and lift your chest off the ground, arching your back slightly. Keep your elbows slightly bent. Hold for 15-30 seconds.
This pose stretches the front of the body while engaging the core and helping to burn fat around the belly area.
How to do it: Lie on your stomach, bend your knees, and hold your ankles with your hands. Lift your chest and thighs off the ground as you gently pull on your ankles, stretching your body into a bow shape. Hold for 15-30 seconds.
This is a restful pose that can help reduce stress, which is often linked to belly fat accumulation. It also stretches the lower back and hips.
How to do it: Kneel on the floor, sit back onto your heels, and extend your arms in front of you, lowering your forehead to the ground. Hold for 1-2 minutes.
The twist pose helps improve digestion and tones the abdominal muscles.
How to do it: Sit on the floor with your legs extended. Bend your right knee and place your foot outside your left leg. Twist your torso to the right, using your left elbow to gently press against your right knee for a deeper stretch. Hold for 30 seconds and repeat on the other side.
While this pose might seem simple, it improves posture, engages the core, and increases awareness of your body.
How to do it: Stand tall with your feet hip-width apart, arms by your sides, and engage your thighs and core. Reach your arms overhead, and hold for 30 seconds.
“Remember that it is important to be consistent with your exercise plan. At least 150 minutes per week of moderate intensity exercise or average 25 minutes per day is essential to make a difference and positive effect,” shared Dr Shivani.
You should emphasise on whole foods like fruits, vegetables, lean proteins, and healthy fats. Our expert suggests you avoid processed foods and refined sugars.
“Aim for 7-8 hours of quality sleep per night to help regulate hormones and metabolism,” said Dr Gour.
Engaging yourself in stress-reducing activities like yoga, meditation, or deep breathing exercises can help you keep cortisol levels in check.
Don't Miss: 9 Tips to Avoid Overeating and Maintain a Healthy Weight
You should at least drink three litres of water daily as this will help you with weight management and prevent bloating.
If you liked this story, then please share it. To read more such stories, stay connected to HerZindagi.
Image Credits: Freepik, Shutterstock
Herzindagi video
Our aim is to provide accurate, safe and expert verified information through our articles and social media handles. The remedies, advice and tips mentioned here are for general information only. Please consult your expert before trying any kind of health, beauty, life hacks or astrology related tips. For any feedback or complaint, contact us at [email protected].