Here we share some fitness and health advice for women, starting with a look at the importance of regular exercise, then we look at some common problems that modern women are facing, some advice on weight loss and healthy eating, and then finally some advice for women entering the menopause. If you are looking for advice on losing post-pregnancy weight, then read our articles How To Lose Baby Fat – Mom’s Workouts and our most popular article, Start Losing Weight Today.
Women Should Get Fit To Improve Health
Without doubt the best advice for anyone looking to improve health is to get fit and lose weight. However, if for some reason you can only do one, which is best? In a study published in Medicine & Science in Sports & Exercise in 2010 it was argued that women should focus on improving fitness rather than simply dieting to lose weight. This is something that MotleyHealth wholeheartedly agrees with!
The study followed 11,335 women over a 35 year period. Several biometrics were taken, including BMI, waist circumference, waist to hight ratio, waist to hip ratio, body fat percentage and fitness.
Results of the study found that regardless of the level of fat in a women, increased fitness improved health in terms of a lower mortality. Fit women with a higher body fat percentage were not at greater risk of death than fit women of a normal weight either, which suggested that fitness was of greater importance to long term health than weight.
The study found that fit women with high body fat percentage, high waist circumference, and high weight to height ratio had no greater risk of death compared with fit–normal-weight women. So being overweight did not make any real difference to life expectancy so long as the individual is fit.
This is possibly one of the most important (and overlooked) pieces of research in recent years into health, fitness and weight. Many women start to gain weight as they age. It is common for muscle tissue to reduce and fat levels to increase. People tend to become less active and this means that less food is needed, although diet is rarely adjust before weight gain commences.
The result is usually that a woman will “go on a diet”. Men and women really differ when it comes to weight loss as a majority of men will increase the amount of exercise they do to try to lose weight. Women are far more likely to try to lose a few pounds by making some dramatic changes to the way they eat.
However, the research suggests that although this may result in some fat loss, it does not make the dieter significantly healthier. A better solution is to start an exercise program and make every effort to get fit. Just taking the time to walk for 45 minutes every day will improve fitness and reduce body fat. If you can do a few more intensive workouts during the week, such as an aerobics class or go to the gym or swim then fitness levels should increase quicker.
One problem with the fitness route to health and weight loss is that many people tend to give up on fitness too soon as they expect more rapid result than are really possible. Fitness is about making your heart, lungs and whole body healthier and fitter and goes much deeper than just reducing the amount of fat you happen to be carrying.
Young Woman Urged to Take Up Sports and Exercise Too
A study published in 2011 investigated why some young women do not gain weight while others do. In the study 8,726 young women aged 18 to 23 years were followed. Over a 4 year period more than half of the women gained weight. The woman had their BMI, height and weight monitored. Their physical activity levels and diet was also monitored as well as other lifestyle factors such as alcohol consumption and socio-economic status.
41% of the women gained weight
In the 4 year study 41% of the women gained weight after their teenage years. 15% managed to lose weight and the remaining maintained their current weight.
There were some patterns amongst those who managed to maintain their weight. Generally, successful weight management was more common in women who:
- Start managerial or professional careers
- Are not married
- Still studying
- Not mothers
- Generally more active (spend less time sitting)
- Healthier diet (consume less takeaway food)
Many women do put on a significant amount of weight as they transition through adolescence to the late teenage years and then adulthood. There are many reasons why women tend to gain a lot of weight at this stage in life and the most common reasons are:
- The increase energy needs during puberty create a habit of eating more calories. Once puberty ends weight gain starts. A woman’s calorie needs are highest between the ages of 14-18 years.
- Women tend to play much less sport once they leave school and become less active.
- Those that get married and start families tend to stay at home where food is a constant temptation.
- Increased disposable income leads to more takeaway food and convenience foods that are high in calories and low in nutrition.
- Women gain weight after pregnancy and do not lose it.
The study also found that young women who are already overweight are likely to gain even more weight. The study concluded that for long-term weight management women need to start learning how to manage their weight during their teenage years.
Only through a combination of enjoyable exercise and a healthy diet can body weight be successfully managed over the long-term. It really cannot be emphasised how important it is to learn how to stay in good shape from an early age. Most women do not start to investigate how to manage a healthy weight until it is already too late, i.e. they have already gained weight.
6 quick tips for staying slim after your teenage years:
- Learn to prepare healthy meals as soon as possible
- Read advice on good nutrition and diet
- Find a few fitness activities that you enjoy
- Encourage friends to exercise with you
- Exercise no less than 3 times a week
- Keep a close check on your diet and weight so that you can take action quickly
These tips may sound simple but that is because it really is easy to stay in shape if you are motivated and organised. Most weight gain occurs due to lack of planning. A combination of junk food being bought instead of meals being prepared, and no exercise done because “there is no time“. There is always time for exercise and healthy cooking, you just need to plan it into your daily schedule.
Women are Developing “Wine Class” Bellies
For many women regular binge drinking is leading to an increase in women’s waist lines.
Whereas in the past only men suffered noticeably from the beer gut, more and more women are finding that they are putting extra fat on around their waists, rather than around the bottom and thighs, which is the natural place for women to accumulate fat.
This fat on the waist is far less healthy than the fat found on the thighs and hips. Visceral fat surrounds the internal organs which gives the beer gut.
It is thought that when visceral fat builds up to high levels risk of heart disease and diabetes increases dramatically.
The fat is literally strangling the internal organs, reducing the efficiency and ease at which nutrients can pass and can result in long-term health problems.
The new shape that women have started to develop even has a name now – “The Wine Class Figure” – named really because increase bellies in women are often as a result of increased consumption of wine when out socializing, and entertaining clients.
Jacqui Lowdon of the British Dietetic Association says that women who are watching their waist line need to watch their wine glasses. Sound advice but something that many business women, especially, find very hard to implement.
For many business women especially business networking involves socializing in the evenings and drinking alcohol. It is practically assumed that you will drink and socially unacceptable to be an abstainer in some companies. It is this cultural change that women have experienced in the last 30 years that is causing such an increase in the “wine gut”.
Losing Fat and Tummy Toning
How to get fit, lose weight and flatten your tummy fat? That is the million dollar question! Understanding the secret of losing fat is the first step to achieving a lean and defined abdomen. All the stomach exercises in the World will not make your stomach flat if you do not burn the fat off first.
Many people accumulate some tummy fat, especially after having children. This tummy fat is often called baby fat, and losing it can be very difficult for some people.
Localized fat in the abdomen is a big problem for many women. Although men tend to have more fat around the waistline, what we call a beer gut, many women do develop a pot. Poor diet is always the cause – too much sugar and junk food. Emotional eating for women is like beer drinking for men. The small pleasures of life make us fat!
Fat loss can be painful and slow but it is worth it. You will feel better, boost your self-esteem and be healthier for it. Here are the main weight loss tricks that you need to follow to get a flat stomach. Not everyone wants solid ripped abs, but if you just want to lose some inches around the waist these fat loss secrets will help.
Diet, Food and Appetite
Take Control of Your Emotional Eating
Many women are victims of emotional eating. If you are feeling stressed at work you grab some chocolate and a coffee to calm down, if you have a difficult day at home the cookies and junk food comes out at night after the children have gone to bed.
If you are suffering a lot of stress you often will not realise that you are eating until after you have finished. Emotional eating can increase your daily calorie intake by up to 50%.
How to stop? First, take control of the food situation in your home. Hide away your cookies, stop buying junk food, eat a healthy protein rich diet that curbs appetite. Also set yourself tasks.
If you feel like you really want to have a cookie, go for a 5 minute walk instead, or do some exercise for 10 minutes, have a shower, anything to take your mind off the food. Some of us will re-program ourselves so that the cravings diminish. However, as soon as you cave in to the cravings you will have to start again.
Only Eat Nutrient Rich Carbohydrates
Eat less refined carbohydrates and increase your low GI vegetable intake. High consumption of carbohydrates increases insulin levels which affects metabolism. Consumption of excess carbohydrates is quickly converted into fat.
Try having a balanced diet with a good mix of protein, carbohydrates and vegetables. Your source of protein should be the size of a deck of cards, carbohydrates the size of the palm and the majority of your meals should consist of low GI vegetables.
There are 2 new diet plans that both tackle the carbohydrate problem very well to help you lose weight:
- The Paleo Diet (also known as the Caveman Diet or Stone age Diet)
- The Dukan Diet
Stop Drinking Alcohol
I’m sure most people know that alcohol can cause weight gain, but I’m sure they do not know the magnitude of the effect that alcohol can cause. Alcohol in excess can actually increase the size of the stomach.
Most alcoholic drinks are full of energy in the form of carbohydrate and sugar. As soon as alcohol enters your system you stop burning fat.
Cutting back on alcohol is one of the key rules on how to lose weight. If you drink a lot and have gained fat, then reversing this situation requires that you also reverse your drinking habits.
Fitness and Strength Training
Do Intensive Exercise and Weight Training
The quickest way to lose weight is to combine exercise with a good diet. Aim to exercise at least 3 time per week for 30 minutes, although it would be best to workout 5 times per week.
This may not seem a lot, but you must ensure that all of your exercise workouts are intensive. If you are not sweating and panting after 5 minutes then you are not working hard enough.
Weight training is an excellent way to burn off tummy fat and boost your metabolism, and it is certainly not just for men. Read this Truth About Six Pack Abs Review to learn how weight training can help you to burn fat.
5 Day Per Week Fitness Routine
- Monday: Intensive Cardio Routine on a Cross Trainer, Exercise Bike, Rowing Machine or jogging/sprinting. This intensive cross training workout is ideal.
- Tuesday: Weight Training. Perform squats, bench press, shoulder press, dips and tricep extensions.
- Wednesday: Gentle exercise such as yoga, swimming or Pilates. Toning and stretching.
- Thursday: Intensive Cardio Routine
- Friday: Rest
- Saturday: Weight Training. Perform pull ups, chin ups, inverted rows, dumbbell curls and dumbbell rows
- Sunday: Rest
Resistance Training For Women Does More Than Just Tone Muscles
The latest studies into the health benefits of resistance training has shown that weight training has many benefits for women that are not provided by more traditional cardio workouts.
Researchers at the University of Missouri–Kansas City published their recent findings in the American Journal of Lifestyle Medicine.
For some time now sports fitness professionals have known that resistance training provides many benefits, however the commercial nature of the fitness industry has meant that women’s demands for aerobic activities has sidelined the promotion of weight training for women.
However, resistance training has many health benefits for women of all ages and is a very effective way to tone and sculpt the body. See our article on strength training for women.
One of the main benefits for women is the ability of regular weight training to prevent a reduction in bone density, something that many post-menopausal women start to suffer from.
Older women who were encouraged to perform weight training exercises were found to have improved mental wellbeing as a result, as well as increased mobility.
It was not just elderly women that benefited though, students who started weight training were found to feel more confident about the way they looked. Fewer women in the weight training group were concerned about the way they looked.
There are two barriers between women and weight training. The first is that many women still think that they will “bulk up” if they perform resistance exercises. This is a classic myth of weight training – women do not bulk up. However, another barrier is the fact that in many gyms the weight training area is traditionally the mens area, and many women still feel uncomfortable exercising in a male dominated area.
Weight training is a very rewarding fitness activity, it can help younger people to feel and look better and it can also improve mobility for older generations. Weight training is without doubt a very healthy form of exercise so long as basic safety precautions are taken.
Exercise with a Friend
A study in June 2010 by Diamond found that people who workout with a partner lose more weight than those that workout alone. However, this only really works for women who workout with a friend.
On average a woman will lose 10 pounds (4.5kg) more if they exercise and diet with a female friend. 20% of women that exercise alone do not lose any weight at all.
A study carried out by Diamond Car Insurance examined the exercise and dietary habits of 3000 women. A staggering 61% of these women hardly ever did any exercise at all by themselves, but they were more likely to exercise with friends.
Women also become competitive when exercising with friends so push themselves harder than they would if exercising alone. One of the best ways to workout with a friend or partner is to do circuit training workouts together. Or if you are feeling really brave then get some gloves and pads and do some boxing workouts which will bring out the competitive spirit in you and get your heart thumping and your fat burning systems fired up.
Women are at an advantage because they are naturally more social than men. When women are exercising with friends they consider it as much of a social experience than exercise. They essentially forget that it is all hard work and enjoy the time exercising.
The effect of exercising with a friend is like a psychological push (pushing is one of the 8 secrets of successful weight loss). Also when exercising with a friend or partner you become more focussed as you are less likely to become distracted.
70% of women that exercise with friends admit that exercise seems more like fun than work. Many do talk too much during a workout and fail to workout at maximum intensity though.
People that workout with their partner are also more successful in weight loss. If you are interested in finding new ways to workout with your partner or friends then we recommend that you look at the Great Shape Up Program which provides an excellent gym workout to help you lose weight and tone up.
Postmenopausal Weight Loss Diet
High protein diets can help postmenopausal women the lose weight. Also, a study in 2010 indicated that women who consume a diet high in refined carbohydrate are at greater risk of developing heart disease (Campbell, 2010). So more protein is once again the greatest dietary tool to losing weight.
High protein diets are required to prevent loss of lean muscle tissue. Loss of muscle becomes a greater problem in senior citizens that are dieting and it can become harder for them to regain that lost muscle after losing weight.
However, care must be taken when following a high protein diet. Researchers from Purdue University, Indiana, have discovered that a high protein diet in postmenopausal women can lead to a lower bone density.
Calorie Reduced Diet
Researchers at Purdue examined 2 weight loss studies. The first followed two groups of women who were put on a reduced calorie diet. Each woman was eating 750 calories a day less than their recommended daily allowance with the aim of losing 1.5 pounds per week over a 12 week period. The goal being to lose 18 pounds.
One group ate a vegetarian diet with most protein from eggs and dairy and the other ate a higher protein diet with protein from pork, eggs, dairy and poultry. Average weight loss per woman was 19 pounds in 12 weeks, which meant that almost all the group were successful in losing weight on the calorie restrictive diet. However, the women who ate more protein to lose weight lost more bone density.
Calorie Restricted Diet
In the second study a group of women were all put on a 1250 calorie a day diet, regardless of their total body weight at the start of the study. The diet lasted for 9 weeks. The women were divided into 3 groups. One group had 250 calories a day from lean beef, another 250 calories from chicken breast and the third 250 calories from cookies, chocolate and sugar.
All the women on the 1250 calories a day diet lost weight but the women on the high protein meat diets lost bone density.
“Purposeful, moderate weight loss is an effective way for overweight postmenopausal women to improve their health and well-being. However, research shows that older women are at risk of losing bone when they lose weight, and our findings highlight that amount and sources of protein are important to consider when choosing a weight-loss diet. Each individual needs to evaluate, or consult with a dietitian about how to achieve and sustain a healthy body weight and body composition, including muscle and bone.” Dr. Campbell, Purdue Uni.
These studies provide vital information for postmenopausal women who are wanting the lose weight. However, in neither study was there any research looking at the effect of performing weight-bearing exercise while also dieting.
Other past studies have shown that postmenopausal women who perform regular weight training exercises increase their strength and bone density. As protein is the key to building muscle and strength for older people, a higher protein diet with plenty of meat and eggs should be the best way to lose weight and remain healthy.
Finally it is worth mentioning that being overweight generally poses a greater risk to health than a reduction in bone density, so women should not use this study as a reason to not lose weight. Losing excess fat is also a very quick way to improve overall health, as visceral is an accumulation of fat around the internal organs that can lead to many health problems. Losing weight is the most effective way to improve quality of life, especially for senior citizens who experience a reduction in muscle mass which leads to a reduction in mobility.
Motivation, Willpower and Success
Losing weight and getting a fit and healthy body is a long-term goal for most people, so persevere and not give up. By following a weekly fitness routine it becomes easier to commit and after a while it becomes natural for you to get out and exercise.
Remember the 8 secrets to success which apply to weight loss as well as business. Find a female friend to exercise with – research recently showed that women who exercise with friends lose more weight.
You can do it, we know you can, and we are here to help. Got a question? Just ask below.
References
- “Cardiorespiratory fitness, adiposity, and all-cause mortality in women.” By Farrell SW, Fitzgerald SJ, McAuley PA, Barlow CE. Published in Med Sci Sports Exerc. 2010 Nov;42(11):2006-12. Abstract: www.ncbi.nlm.nih.gov/pubmed/20351588
- “Resistance Training for Women’s Health“, by Lisa Terre, PhD. Am J Lifestyle Med. 2010;4(4):314-316. © 2010 Sage Publications, Inc.
- “Who does not gain weight? Prevalence and predictors of weight maintenance in young women” by Ball, Kylie, Brown, W. and Crawford, David. Published in International Journal of Obesity (2002) 26, 1570-1578. doi:10.1038/sj.ijo.0802150 Abstract.
- “Successful dissemination of a community based strength training program for older adults by peer and professional leaders: the People Exercising Program“. Layne J, Sampson S, Mallio C, et al. J Am Geriatr Soc. 2008;56:2323–2329
- “Resistive training and long-term function in older adults”. Brandon L, Boyette L, Lloyd A, et al. J Aging Phys Act. 2004;12:10–28.
- “Weight training and body satisfaction of body-image-disturbed college women”. Depcik E, Williams L. J Appl Sport Psychol. 2004;16:287–299.
- “Women who work out together are far more likely to lose weight” – Diamond.co.uk Press Release. 10th June 2010.
- Protein Intake, Weight Loss, and Bone Mineral Density in Postmenopausal Women. Wayne W. Campbell and Minghua Tang. J Gerontol A Biol Sci Med Sci (2010) 65A(10): 1115-1122 first published online July 6, 2010 doi:10.1093/gerona/glq083- Abstract
I am 17 and I’ve been trying to lose my belly fat for a long time now. I run everyday for half hour and I’ve cut out quiet a few calories and watch what I eat, what can I do????
Hi Stephanie. Are you improving your running speed and working harder each week? Getting fitter certainly helps, if you are just maintaining your fitness then you probably will not lose so much weight. Are you still eating “empty carbs” such as bread and pasta? Maybe refine your diet further and start adding interval sprints to your daily runs to increase fat burning. Also you may benefit from starting some bodyweight training too.
Hi! I’m 5’4 and weigh 140 lbs. I have been working out (carido and weight training) since january 4-5 days a week. I am trying to lose around 10 pounds. But since I’ve started working out I have no lost any weight. I can tell my body has become more tone but the weight isn’t dropping. What else can I do to shed those last 10 lbs? Especially in the thigh and waist area.
Hi Dana, you must still be eating too much food. If you have not lost fat after 3-4 months of exercising 4-5 times a week, diet must be the problem. Take a look at The Diet Solution, it really is a great weight loss plan that will teach you how to eat to lose weight and stay fit.
Hi I’m allergic to gluten & dairy. I am 5 ft 1 & weigh only 95 lbs. However I still have a tummy. I have been off exercise as I hurt my lower back. I usually work out 5 times a wk. I will get back to exercise when I get better. Just wondering any idea in losing belly fat but not losing weight as I am petite as it is now.
Hi Dana, you need to maintain healthy protein levels to avoid losing muscle tissue. Take up some exercise which will not put a strain on your back. Swimming may be a good choice of exercise for your back. Maintaining a low GI diet will help as it will ensure that you manage your appetite better and control insulin levels which reduce fat accumulation. You really need some protein each day though, so fish, chicken and eggs are good options along with pulses and nuts.
How many calories does an average 39 year-old woman need to consume to maintain her ideal weight of 119 lbs.? I’m 5’6″ tall. I did an online BMI test and I came out on the low side of normal weight for my height. I’m just curious about calories though. I’m moderately active – jogging 3x/week for 30 minutes and strength train 2x/week for 30 minutes as well. I’ve never really counted calories before. I always went by the scale and how my clothing fit (I’m an American size 2). Should I be calculating the caloric count of everything I eat? I’m really confused. Any help you could give would be great.
Our daily calorie table gives a rough estimate of How Many Calories Do You Need Each Day.
An average 39 year old woman will need 2000 Calories on low activity days and 2250 Calories on high activity days.
Your current BMI is 19.2 which is a normal and healthy weight. Maybe you could do with some extra muscle, but if you are fit and active and eating a healthy diet that it all that matters.
Should you count calories in everything you eat? No. By the sounds of it you are doing OK, why complicate things? If you want to build some more muscle look at the balance of macronutrients in your diet, maybe you could consume more protein.
Another quick question: I have what some would refer to as “four-pack” abs. How do I achieve that six-pack look? My upper abs are REALLY well-defined but my lower abs are not as tight as I’d like them to be. To be honest, I don’t know exactly what I did to achieve the abdominal look I have now, I just did a lot of cardio and weight training while watching my diet carefully. That’s part of the reason why I started jogging to shed some more belly “bulge”. I’ve also given birth – twice. Is it unrealistic to expect perfect abs after having children? Thanks.
If you have managed to get a 4 pack without really know how, then you should manage a 6 pack OK. After kids you will probably have excess loose skin to content with, but everyone is different, so it may not be a problem for you. Start adding some resistance to your abdominal exercises, perform a variety of exercises, such as hanging leg knee raises and bicycle crunches. And keep up with the cardio and healthy diet. I love this quote though:
“I just did a lot of cardio and weight training while watching my diet carefully”
If everyone did that, nobody would be overweight. The obesity crisis would be over in a flash!
Can you please take another look at your statement: “Poor diet is always the cause”. I am 5’4″ and weigh 122 lbs, with slender arms and legs. But the belly fat started layering on, almost “overnight” when I hit menopause. It seems like as soon as the estrogen stopped pumping, the fat arrived. I exercise regularly and try to follow a GI diet plan, but I feel like I’m fighting a losing battle! Can you suggest anything specific for us post-menopausal women? Will I have a better chance of losing the belly fat once hormones stabilize or am I stuck with some amount of it forever? Thanks!
Hi Jennifer, more exercise and improved diet is the key. Remember, a healthy diet is not just the quality of food you eat but also the quantity. Post menopausal women require around 200 fewer Calories a day. If calories are not reduced then this can quickly lead to weight gain, and the hormone changes tend to make this weight accumulate in the abdomen (i.e. it is visceral fat).
During and after the menopause women tend to lose muscle mass, so to combat this weight bearing exercise and a diet with plenty of healthy proteins is required.
Regarding the statement, that really is the case. Poor diet in this case is simply consuming more calories than you need.
Hello.
I am about 5’4, 5’5. About a year ago I moved to another state where everyone was a health freak. I did the Master Cleanse and it changed my like dramatically. In the next 3 months, I went from about 128 pds to 107, rights before I went back to my home town. Knew I would feel pressue from a small town, and now I year later, I almost 145 pds. This is the first time I have ever annouced it. I go through my strict phases, phases where I am trying to detox and then my binging phases. Its horriable. I don’t know what to do to get back on track. Last March, my heatlth was my main hobby. Now I am soo nervous about it all the time. Any advice to help me. You seem veru encouraging !?
Hi Ang, my advice is that this is a chance for you to set an example to everyone in your small town. Go back to your healthy ways, exercise in public, eat healthy food. Maybe then others will admire you and follow you. It is your life, and you only have one chance at it, so do not let the opinions and habits of others get in your way.
hello im 155 kilos and im only 5 foot one im so obese i really want to lose this fat my belly is huge and hangs. PLease i need to be told what to do
Hi Suzanne, best option really is to start a daily walking plan. Aim to walk for 60 minutes each day to start with and increase to 90 minutes. Split the walking into 2 or 3 sessions if need be. Then also improve your diet – less food, healthier options. Read our advice in the nutrition section. When walking push yourself to walk faster, but not too hard that you cannot complete the walk. You need to burn more energy and consume fewer calories. Once the weight comes down by around 50 kilos you can start thinking about different exercises.
Hi, I am 31, have PCOS, have been TTC for 5 yrs, After every fertility treatment, I seem to put on more weight, than can’t get rid of it, thing is I only ever put it on my belly and boobs. I now weigh 9st, I am 5″2, I can still fit in to age 14 jeans as long as they are below my belly, but I am starting to find it difficult to hide my belly now, and need help. thanks
Hi Chkymoo, have you adjusted your lifestyle at all to help manage your medication? Making some changes to your diet and taking regular exercise will help.
Hi, Its not when I am on medication, as when I am on it my body works normal, its when I come off it all and it comes out my system, I have tried various diets and i easily lose size on my legs etc,, just cant shift the belly :(
Do you exercise? Have you tried to follow a healthy but calorie reduced diet?
im 16 years old im almost 100 pounds im 5’0 but i have a gut thats were alott of my weight goes. what should i do to lose my gut but at the same time i dont wanna lose my butt. please i need help with this!!
Hi Lucy, you need to exercise. Include plenty of squats to tone your glutes (butt muscles) and you should be OK – curvy but athletic. Fitness is the key.
I have actually got a beer belly so bad that I get mistaken alot for being prgenant and that is so embarrassing. Due to the weight gain i am now a diabetic and have high blood pressure. I am trying so hard to get it off.
Hi, I am 19 years old, 5′ 8” to 5′ 8 1/2”, and I am currently 140 pounds, which is the ideal weight for my height considering I have a BMI of 21 because of it, but I still have a large stomach. I have recently lost 25 pounds quickly, and though my stomach has reduced significantly, there is still plenty of it left. I measure 35 1/2 at the largest part of my stomach, which you are not supposed to be over 35 around with a tape, so I’m just baffled on why this is so. Would 5 to 7 pounds of weight loss be the answer, or should I attempt to tone the muscle and try to shed the fat through the exercises? Any insight is appreciated! Thank you so much!!!
Hi Autumn, focus on fitness for now. If you exercise your whole body with cardio and some weight training / resistance exercise then you should start to tone up more. Well done for losing 25 pounds, now you need to improve fitness and maintain a healthy diet.
hi i had a baby 2 years ago. i am 179lbs and was 150lbs before the baby. i am now struggling with this awful belly fat and arms. my waist is 35inches and i want to get it back to 27inches. can i get some help. i tried healthy lifestyle changes such as eating habits, oatmeal and fruits for breakfast, drink water no juice or beverages or alcohol, exercise at least 3 times weekly with exercise dvds or jogging/walking for 4miles eating healthy lunch such as veggies, brown rice, protein chicken, fish, pork and still i am struggling to get the fat off the belly and arms. i have lost other places but not those two and the belly fat is a serious problem. i dont feel comfortable in my clothes becuase of my excess waist line. help
Hi Vedelle, it sounds like you need to increase your exercise. If healthy diet is not working then increase cardio workouts to burn more fat. Try to exercise every day, this will make a difference.
Hi, dear I’m 35 yrs & have 3 kids and also opperated gallblader because of gall stones my wt is 138 lbs. What should I do ????????
Mahera, you should just exercise and eat a healthy diet. How tall are you? Unless you are below 5’2” (155 cm) you are not overweight. Exercise will help burn excess fat and make your body healthier too. Did you read our latest article on cancer? Exercise helps to ward off cancer, even in people who are not very overweight.
I am 5’4″ and weight 130 lbs. I have most of my fat stored in stomach and thighs. I live in Saudi Arabia where women’s are not allowed to jog, or cycle or it’s hard even to find gym for women. I would appreciate if you could suggest me some home remedies/ exercies and diet. Also I am a vegie so I never have meat eggs.
Hi Sonal, if you can get hold of an exercise DVD or dance DVD then this can be a great way to exercise at home. We have many articles on home workouts. Exercises like skipping, jumping jacks and squats all work the body well. The key is really regular exercise and healthy diet. Walking is a good form of exercise too, maybe you could go for long walks? Is that allowed?
Hi I am 26 and av had 5 children I have a lot of weight on my tummy legs and bottom I am starting zumba next week to see if I can lose some the fat I haven’t got a very good diet as I am not sure what to eat and what not to eat my tummy is my main concern I also have alot of stretch marks will they more noticeable with a flatter stomach x
Hi Sam, it is vital that you get your diet sorted. Read this article on healthy eating. You do not need a “diet”, you just need to know which foods to avoid and how to manage appetite better. Zumba is great exercise, but a weekly class is not going to be enough. To lose weight and get fit you need to ideally exercise every day. 30 minutes at home every day is better than 1 hour once per week.
I am 33 years old, am 5’3″ and 133. Not technically overweight but on the higher end of the “healthy” spectrum. Ever since I was a child, I have always had a stomach with 2 rolls. I never wanted to wear a two piece bathing suit, and even today feel that way with still having this problem. There was once in my teenager years where I weighed 98lbs and I finally did not have these rolls. I think that is a ridiculously low weight and refuse to try to get to that point in my adult life. My middle is the only problem area that I have. I am a group fitness instructor twice a week and workout at home 2 more times a week with weights. I still cannot seem to get rid of the stomach “rolls”. I’m tired of hearing “just eat a healthy diet and work out”….because I do! It seems as if the only time I actually lose weight is when I am SUPER strict and cut calories to the bare minimum of 1000-1200, which I don’t understand why that is either. That exhausts me, and is also not healthy, so I don’t want to go that low with calories either. I of course do not limit myself completely to all “treats” but I certainly monitor it in moderation. I have begun to “clean eat” to see if this helps, but it’s so far not shown to change anything.I am at a frustrated point after all these years and would really love some detailed explaination/advice on why I seem to accumulate this kind of belly fat with the healhty life choices I make!?
Hi Tina, great question. Really though, the key is to exercise more and eat less. Sorry, but that is how it is. Rather than go as low as 1200 Calories, which not limit to around 1800 Calories but do more exercise? You currently exercise 5 times a week – why not more? How about exercise twice a day some days? Also, the diet may not be so much the calories as what you eat. If you are taking in too many low GI carbs (white bread, baked goods, heavily boiled veges and pasta) then you may just be trigger a big insulin response which results in more energy being taken up and stored as fat.
You have proved that reducing calories works. So it stands to reason that increasing exercise will work too. Also, if you get fitter those group fitness classes will be easier to teach. Another option would be to look for more fitness instruction work. Some people teach several classes a day….
I’m 40 years old and I have 4 kids the last one is 1 year I’m midium high and my weight is 70kg I have a big stomac that it cause back pain I want to make it flat but I don’t know how and How long it can take to flat it? Can you help me please?
Hi UmQassam, firstly, do not worry about how long it will take. What you need to to is change and improve your diet (eat a healthy and balanced diet) and start exercising every day.
I am doing a variation of cardio 5 times a week for 30 to 45 minutes with high resistance and incline
and weigh training 2 -3 times a week. The results I’m seeing are getting toned on my arms and legs but my belly area hasn’t seemed to go down .
I have a 30in waist my measurements are 36-30-36 and I’, 5’1.
waist-to-hip ratio is 0.83
I want to lose about 4 inches from my waist .
Body Mass Index (BMI) 24.0
BMI Classification Normal (97 to 132 lbs)
Waist to Hip Ratio 83 %
Body Shape Apple
Body Frame Size Medium Ideal Weight 115 lbs – 129 lbs
Body Fat 36 lbs 28 %
Lean Mass 91 lbs 72 %
Resting Metabolism (RMR) 1334 cal/day 56 cal/hour
Average Actual Metabolism 2301 cal/day 96 cal/hour
Karvonen Target Heart Rate (THR) 116-133 bpm 19-22 b/10s
Maximum Heart Rate (MHR) 186 bpm 31 b/10s
What other workout do I need to do to lose inches from my waist and define it .
Any information will be helpful
Thank you
Hi Alyssa, you really need to do more cardio and eat lean and healthy. Reduce all snacks and if you drink, cut right back. Be careful of non-alcoholic drinks too, like coffees with lots of milk and fruit juices. Read our article on losing belly fat too! Just stick to the plan and be patient. The fact that you have made some progress is a sign that you are on the right track.
Hi going gym 3/4 times a week
I’m quite skinny everywhere but just have a fat belly That bloats after I eat.
I don’t have white bread
I eat brown bread salads fruit
I also have scoliosis back curve
So been told to do 10 mins on treadmill then exercises on machines but I feel I’m not loosing the tummy
I got a pilates video and will try and do that
What else can u suggest I do?
More cardio and how long?
And do I need to loose it first
Then do the resistance training on the machines
He Fareeha, how long have you been doing this? Maybe just give it more time. Do more than 10 minutes on the treadmill, build it up a little each week. Maybe start doing 15 minutes and aim to increase to 20 minutes in a couple of weeks.
Hi! I am 18 years old, i am 5’6-7” and i weigh 102 pounds. I have 17 percent body fat. but i have a really flabby tummy and inner thighs (or at least I think so)I work out about 2-3 hours a day 6 days a week and eat around 300-600 calories a day. i know im losing and everyone makes a big deal about it b/c i am recovering from anorexia. but i need ideas for exercise and weight loss tips. i run, do ab workouts, weight training and i am always very active. i dont know wha to do! please help!
hi im 24 years old with 2 children my youngest is 4 months old and i have a large belly that i reall want to rid to boost my esteem and for my health…i dont eat as often as i should but i definately dont snack on junk food…iv always had a belly since i can remember and would really like to lose it do you think p90x or insanity would be beneficial to my trying to rid belly fat???? #solostnotsurewheretobegin
Hi Victoria, either one of those systems will help. The key thing about any weight loss and fitness program is to follow the rules. Every person who says that they have tried a diet / workout and it didn’t work simply did not stick to the plan. A few cheats, a few days off, a few snacks – and you will not get the results that are advertised!
I’m 15 and I weigh 135 pounds. I’m only 5’0 feet. I really want to loose my fat..WHAT DO I DO!! and I don’t have any kind of exercising machine at home. I’m muslim so I can’t go jogging either..WHAT WILL I DO!!
Hi Saraah, there are workouts that you can do at home, we have details in the Fitness section. Home based workouts can be very effective. Your diet is very important, as is keeping active in general. Hopefully you can go walking, so go out and walk more rather than get the bus everywhere. Reduce all junk food, bread, sugar drinks etc. to start with. Eat more vegetables, fruits and pulses.
How shall a 13 years old lose weight for her cousins wedding in 2 weeks and what should I do to lose my stomach fat, waist and thighs? Thanks if you help
Hi Ikky, unfortunately there is not secret way to lose weight quickly. 2 weeks is not enough time to accomplish any goals. However, you can start to formulate a healthy fitness and lifestyle plan that will see you fitter and healthier in the future. Do you currently do any exercise, attend active hobbies, play sports etc? Starting sport is a great way to start getting in shape.
how can i reduce my thigh?
Hi Maya, to make your thighs smaller you need to burn off some fat. A combination of cardio (running, swimming etc) will do that. You also need to consider reduce calories, or at least eating healthier. Depends largely on how big your thighs are and if you are generally overweight or not.