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Weight Loss Plan for Women Over 40 – Why That Belly Fat May Be More Than Just Unsightly

For some women over 40, belly fat is a big deal. Most women who have this problem want to know what is a good weight loss program for women over 40. What some women may not know is that while belly fat is annoying and unsightly, it can cause more serious problems than not being able to lace up a nice pair of skinny jeans. A survival mechanism from our distant past, belly fat was stored during times of plenty and then consumed during long months of scarce food. This remnant of the past is no longer needed with our plentiful food supplies. Now, the problem for many people is how belly fat builds up and piles up!

What’s interesting is that belly fat is different from the other fat under our skin. Everyone knows that our skin serves to protect us from the cold and absorbs the shock of minor bumps and scratches. Belly fat is not the same thing! It accumulates around the waistline and is called visceral fat. This is the worst kind of fat because it is attached to internal organs. It is found on the outside of the stomach, liver, spleen and intestines. The biggest difference between it and subcutaneous fat (fat found under the skin in the rest of the body) is that belly fat acts like an endocrine gland, secreting hormones in the body. One of the most harmful chemicals it secretes are cytokines that cause inflammation and damage tissue throughout the body.

The more belly fat a person has, the higher the chance of developing insulin resistance which can lead to the development of type 2 diabetes. With the advent of insulin resistance, blood sugar levels can fluctuate wildly, increasing hunger and increasing overeating. It becomes a vicious cycle that causes weight gain and even more dangerous belly fat.

So how can you break the cycle? The guidelines are pretty much the same as with all good weight loss plans. Even though belly fat tends to be more stubborn than subcutaneous fat, it will begin to melt away with the right diet and exercise program that specifically targets belly fat.

Foods to avoid are refined carbohydrates, saturated fats and trans fats. White flour, sugar, fatty meats and hydrogenated oils should be completely removed from the diet. Eat plenty of fresh fruits and vegetables, whole grains, and lean meat. The complex carbohydrates found in whole grains and products are digested at a slower rate, preventing your blood sugar from spiking. High blood sugar leads to fat storage, so stick to foods that don’t cause your blood sugar to spike rapidly. Fresh produce is packed with nutrients the body needs to stay healthy, and with today’s diet-conscious population you can find a multitude of recipes that use fresh vegetables as the main ingredient.

Starting an effective exercise plan is just as important as sticking to your diet. Walking is a great way to get calorie-burning exercise. It’s low impact on the joints, a wonderful way to burn calories, and provides a great cardiovascular workout. Walk briskly and aim to walk two to three miles each day. At optimal pace, such a long walk should take between half an hour and 45 minutes. While walking the dog is good exercise, if your dog likes to stop in front of every tree and fire hydrant, take him for a short walk and come home. Then head out for a two-mile brisk walk on your own.

Interval walking burns even more calories. These bursts may last less than a minute, but they really pay off with fat burning that continues even after exercise is stopped.

Now that you know that walking is easy and is a great exercise to burn belly fat, you can combine it with an excellent weight loss plan for women over 40. So grab your walking shoes, find some exciting veggie recipes, and start losing that dangerous belly fat. You will look spectacular and feel much better!

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