You celebrated your 30th Birthday and made peace with the fact that you are now in your ‘middle ages’. It’s alright…you are still young and have so much more to look forwards to; rather than just sitting and feeling sad that your youthful days are over.
But are you slightly worried because you noticed you seem to be accumulating belly fat, even though your workout regimen and diet hasn’t changed at all?
As women walk in to their middle age, belly fat becomes a fact of life they need to learn to live with. Somewhere around the time we cross the landmark of the BIG 30, our metabolism slows down, stress levels increase as we rise up the corporate ladder, and we also stop paying a lot of attention towards fitness and adopt a sedentary lifestyle. Who can blame us? We have a more responsibilities – juggling family and work while also trying to enjoy a well rounded full life.
However, slowed metabolism, increased stress in life and sedentary lifestyles all together result in belly fat. But if it was just our looks we had to worry about, women could have found alternatives. However, belly fat increases chances for heart diseases and Type 2 diabetes, apart from other obesity related health problems.
Many women think they can look slimmer and more fit if they resort to drastic measures like tummy tucking and liposuction. However, the ugly truth is that while these methods may make you “look” better, they will not make you “feel” better. A study that was published in the 2004 edition of The New England Journal of Medicine revealed just why this is so. Though liposuction can remove the subcutaneous fat cells, the procedure has no positive effects on blood sugar levels, cholesterol levels or blood pressure levels, which have all been tampered with by obesity.
So what is the possible solution? Diet and exercise is the only way for women who have crossed 30 to not only get rid of belly fat, but also reduce risk of diseases that are a result of this fat deposit.
The Ideal Way to Beat Belly Fat
Unlike popular belief, starving yourself will not make you lose that stubborn belly fat. In fact, it will only add to your woes. As we grow older, our metabolism slows down, which makes it tougher for the body to burn calories and remove all fat deposits. Eating lesser food further slows down the metabolism, which means, you will never be able to lose that paunch! Instead, the ideal way to get rid of belly fat after you have turned 30 is to depend on the two staples – Diet and Exercise. Fact is, neither can do the job alone.
Low calorie diets might work for a certain time period. But once hunger pangs start making your daily life miserable, sticking to the diet becomes very tough. So, the best way to get rid of belly fat is to customize your own diet. It will depend on your current weight, your exact age, your fitness levels and your lifestyle.
Knowing what to eat takes care of half your job, the other half lies in getting the best exercise routine that suits your body type.
And in this article, we will talk of 10 super foods that can help all women who have crossed 30 years of age, fight belly fat effectively.
10 Foods That Fight Belly Fat:
To eat a right diet that fights belly fat means to eat responsibly and mindfully. Especially for women who have crossed 30 years of age, there are a few foods that not only help in cutting belly fat, but also offer other health benefits that can reduce the signs of aging.
1. Avocados –
This fruit will help you with its anti-aging properties, while its anti-fungal & anti-bacterial properties will keep you free of fungal and bacterial infections too. But that is not all; avocados are also rich in an important amino acid called Lecithin that balances weight, improves your memory and even prevents you from liver diseases. It prevents the chances of heart attacks, strokes and offers you overall health benefits. So, make sure you add avocados to your salad to help you shake off that stubborn belly fat!
2. Apples –
They don’t say ‘An apple a day keeps the doctor away’ without good reason. However for women over 30 who struggle with belly fat, apples is a wonder food. And that is exactly what a Brazilian study proved, where they saw that women who ate 3 or more apples a day lost more weight as compared to those who don’t. The main reason behind this is pectin – a natural compound that not only reduces risk of colon cancer but also aids weight loss. The antioxidants and vitamin C in apples also keeps your skin wrinkle free, making it an additional bonus. Apples are high in dietary fiber, flavanoids, phytosterol and beta-carotene so they are very healthy too.
3. Watermelons –
An interesting study done at University of Kentucky revealed that watermelons had a unique effect on the plaque deposits in the arteries, which is increased by belly fat in women who have crossed 30 years of age. Watermelons lower belly deposits by altering the blood lipids. The study saw that drinking 2 glasses of watermelon juice every day for 8 weeks reduced body weight without altering the muscle mass, and this weight was lost mostly around the belly. So add watermelon juice to your breakfast every morning, or enjoy a plateful of this succulent fruit for a mid-morning snack. Since watermelon is high in water content, it has very few calories and also makes you feel full very fast, reducing chances of binge snacking.
4. Bananas –
Banana is a fruit that comes with multiple health benefits. Not only is it high in dietary fiber, it also offer instant energy to your body, which is a must for carrying out a regular workout routine. It also contains pectin, like apples, and helps in weight loss by filling up the stomach with healthy fiber, improving digestion and offering very few calories. In fact, bananas are rich in calcium, magnesium, Vitamins A, C, E, B6 and also potassium. This makes bananas the perfect snack anytime.
5. Tomatoes –
A large tomato has just 33 calories, and contains a compound called as 9-oxo-ODA that reduces lipids in blood and helps to control belly fat. This compound fights all chronic diseases that are obesity related. Moreover, lycopene in tomatoes is a powerful antioxidant that offers a lot more additional health benefits; like reducing wrinkles, fighting cancer and reducing cholesterol levels. Add raw tomatoes to your salad for lunch, and cook a tomato based sauce for your pasta to enjoy the health benefits of this powerful compound.
6. Low fat dairy –
Unlike what many people believe, dairy products don’t make you gain weight. If you choose low fat dairy like reduced fat cheese, skimmed milk and cottage cheese then the calcium content in these can help you fight belly fat effectively. In fact, Purdue University at Indiana did a study that showed women who added 1000mg of good quality calcium to their daily diet lost 6lb. Though whole fat milk and fatty cheeses are not the best way to get that much calcium in your daily diet, you can enjoy the same benefits from drinking low fat milk or having a small cup of low fat yogurt every day.
7. Fish –
Eating oily fish on a regular basis can not only help reduce wrinkles and give you lustrous hair, it can also result in a slimmer waistline. All seafood contains monounsaturated fats, which are the good fats your body needs to carry out its functions normally. The MUFA in fish can reduce the belly fat deposit around your waist, while also giving many other health benefits. It is especially good for women who have crossed 30, as fish and its Omega 3 fatty acids along with powerful antioxidants are great for fighting signs of premature aging.
8. Tart cherries –
Researchers are the University of Michigan found that including tart cherries in daily diet not only reduces risk of heart diseases but also improves metabolism. This is especially good for women over 30 who are struggling to burn off belly fat. These cherries reduce cholesterol levels in the body and can reduce fat content in the body to 54%. The strong antioxidant properties of these tart cherries further give you anti-aging benefits, making you look better and feel better too.
9. Lean cuts of red meat –
Unlike popular belief, not all red meat is bad for your health. Yes, red meat has more fat content as compared to white meat, but then it also has many nutrients that your body needs to stay healthy. The best choice is to buy only lean cuts of red meat, as these are far healthier than processed or canned meats. Red meat has zinc, iron, protein, vitamin B ad tryptophan. Also, red meat has linoleic acid, which is good for you. Studies have revealed that low levels of linoleic acid in the body make it almost impossible for fat in cells to get burned up to create energy. This results in further fat storage, especially around the belly.
10. Celery –
Containing a mere 8 calories, celery falls in the group of negative calorie foods. Since it is high in calcium and vitamin C, it also aids in weight loss. Some people choose to drink celery juice before the meal to help cleanse the system, while others prefer to add celery to their salads. Additional benefit of celery for women over 30 is that it contains Apihenin, a natural compound that fights off ovarian cancer as well.
With these 10 super foods, you can fight that belly fat and show off a slimmer waistline. Food plays a major role in attaining better health, and when coupled with regular exercise, the combination can make you feel and look 5 years younger!