Metabolic and hormonal changes make women more prone to weight gain than men later in life, especially after menopause. Extra fat is not just an aesthetic issue; it increases a woman's risk for heart disease, breast cancer, high blood pressure, diabetes and more. Diet and exercise help you lose weight, but the process can take a long time. For faster weight loss, you need to focus on the right foods and workout routines for efficient fat-burning.
Step 1
Get a full night's sleep. Without enough rest, your body isn't able to burn fat as efficiently throughout the day.
Step 2
Eat mostly grains, fruits and vegetables. These food sources contain a lot of complex carbohydrates, ideal for quick weight loss. Moderate amounts of protein also give you energy for your daily workout. Opt for tofu or lean meats for protein without extra fat content.
Step 3
Eat smaller portions, but don't eat too little. Every woman's body requires a different number of calories to stay healthy, but the average woman requires 1,800 to 2,200 calories per day. Consult your doctor to talk about your personal caloric needs.
Step 4
Visit your doctor and ask about hormone replacement therapy. HRT can reduce or reverse the effects of menopausal weight gain. The treatment is not always effective, however, and there are potential side effects that you need to discuss your doctor.
Step 5
Jog around your town or on a treadmill for at least 20 miles per week. Jogging is one of the most-efficient cardiovascular exercises for burning abdominal fat, but swimming and cycling are also effective. Try to space your 20-mile trek out over several days. If you exercise regularly, your body's metabolism will stay peaked. With daily light exercise, you'll lose weight faster than if you try to pack intense exercise into one or two weekend days.
Step 6
Exercise with weights or other strength-training equipment for about one hour, twice each week. Strength-training is effective at burning belly fat when combined with your cardio regimen. Even though strength-training directly works on arm and leg muscles, this muscle-building burns fat deposits across your body, including the belly. Avoid crunches or sit-ups at first; these exercises burn calories slower than weight-lifting. You can start doing sit-ups once you begin to lose weight, because they are effective at tightening stomach muscles after the belly fat is already gone.
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