How To Reduce Female Belly Fat?

belly fat

Belly fat in the female can be caused due to many reasons which include hormones imbalance, wrong diet plan and sometimes due to eating lots of junk food. When the waistline expands, it shows you are getting older which end up you in depression and anxiety. All the factors are discussed here about female belly fat.

Women can face this problem after menopause where body fat tends to shift on a particular abdomen. Is it hard to lose for Female belly fat? Having belly fat doesn’t mean you can’t zip up your jeans. Many types of research have been made on this topic that having fat on the belly can be the cause of many health issues but don’t worry belly fat can be reduced with proper diet plan and simple tricks.

Having belly fat is not a big problem but when you have fats on that particular is it can look bad. Having lots of fat in the specific abdominal area can be linked to type 2 diabetes. That’s the main reason people who have diabetes have a huge amount of fats around their belly.

These fats can be measured by checking your waistline so I would advise you to check your waistline at least once a week by simple tape measure to test the difference.

Anything above 10 inches in men and 35 inches in Women can lead to Abdominal Obesity.

What is Abdominal Obesity in a female?

This refers to excess fat present around the abdominal area which can cause health issues. You might have heard of “Apple-shaped” body issues that are made when you have lots of fats around the belly. Obesity is linked with the same type of health or maybe mental problems.

The terms sound to be more complicated, but it’s a simple way of describing belly fat. If you have too much fat around your body, then you have obesity.

Does obesity make you unhealthy?

Yes, it does because you can’t carry lots of fat with you. Not just that you might end up with different health issues, that’s the mean reason that Females have a massive amount of fat stored around thighs or buttocks.

How to change Abdominal Obesity in a female?

There are many possible ways through which you can reduce abdominal obesity. If you are women and want to reduce it, you have to follow a proper diet plan because female belly fat is the cause of this obesity. Following are the precautions which you should take.

  • Walk at least 30 minutes a day after your lunch.
  • Follow a healthy diet plan.
  • Drink eight glass of water daily.
  • Decrease your stress so that you can have a healthy mind.
  • Improve your sense of well-being.
  • Take to your doctor about how much weight you should lose to improve your health.

“Sometimes female belly fat can be the cause of lots of stress throughout the day. To avoid this perform Yoga at least once a day to reduce Abdominal Obesity.”

What causes female belly fat and what are the health issues?

There are many reasons which can cause belly fat in women, especially around your abdominal region. The primary cause is poor diet plan or eating unhealthy food. Sometimes belly fat can be the cause of low metabolism rate which stores fat around the body.

That’s the main reason some expert suggest to have waist size less than 35 inches if you are a woman and man should have 40 inches waist size.

Also belly fat can cause a lot of health issues which includes:
  • Heart Disease
  • Heart Attacks
  • High Blood pressure
  • Type 2 diabetes
  • Asthma
  • Breast cancer
  • Colon Cancer
  • Dementia

Sometimes the main reason for female belly fat is due to low proteins, high carb diet. Some people suggest having trans-fat to reduce fat, but that can be bad for your health because it causes inflammation and obesity. Trans-fat includes fast food, baked goods which are bad for women especially having hormones issues.

The American Heart Association, recommend that people should replace trans-fat with healthy proteins, whole-grain foods and unsaturated foods.

“Excess sugar consumption is also the main cause of excess belly fat and liver fat in the female. This sugar can be found in soft drinks or chocolates.”

What are the eating habits a Woman should follow?

Eating habits are the main reason you are getting excess belly fat if you are a female. Even male also have lots of chances to gain belly fat but for the female case can be different. A balanced diet should be followed to control the levels of hormones in women. A healthy diet should include foods which are suitable for weight loss. Rather than eating unhealthy diet change your habits with vegetables, fruits, low-fat and fat-free dairy products.

Habits which you should develop to lose belly fat.
  • Try to eat three ounces of equivalents of whole grain, cereal flakes, whole-wheat pasta or oats.
  • Eat 3-4 meals a day instead of one big meal.
  • Have different types of salad with your lunch and dinner.
  • Don’t drink water after lunch. At least give a gap of 30 minutes.
  • For cravings replace chocolate with dark chocolate.
  • Add lots of protein and fiber in your diet plan.
  • For diabetes low-carb diet can do the work.
  • Avoid eating unhealthy foods like junk foods, sugary drinks, white rice and high carb- foods.
  • Balance your calories with performing different activities.
  • Female belly fat can be reduced by performing different types of cardio exercise.

Five things that make female gain belly fat

Like I have mentioned above there can be many reasons which can cause belly fat in female but here are five main reasons you are getting belly fat. If you are a diabetes patient than you are most likely to get weight gain fast.

Even people who have low weight but excess belly fat can also have many health issues. This study shows that different experiments were performed among the adults having age around 18-90 years where 52.3 % were women had excess belly fat and were feeling unhealthy. Not just their weight was causing health issues, but also their IBM was also increased.

1-Sugary foods and Beverages

If you are taking a lot of sugar per day than you are about to gain weight. Observational studies show that female who takes a lot of sugar per day can have excess belly fat. This includes eating lots of chocolates, drinking soda. Both regular sugar and high fructose corn syrup are high in fructose which can be bad for your health.

“Eating a lot of sugar and foods which are high in beverages can cause belly fat gain. Even high fructose corn syrup is also the reason for weight gain.”

2-Trans Fat

Trans fat is the main reason female are getting belly fat. This fat includes bakery products, packaged food such as muffins and Crackers. Sometimes a different type of processed meat can contain trans-fat. That’s why people are suggested to use meat from only animals and avoid using factory made things.

“Trans-fat also increase inflammation that can increase insulin resistance and cause belly fat.


Over the past few decades, people are becoming more inactive. Due to this obesity is increasing and also this becomes the main reason of stress. Watching TV can also be the reason that you are becoming inactive. An observational study shows that Women who watched TV for about three to four house become more inactive than women who watched for about one hour.

“Inactivity shows that you are becoming lazier and having different health issues. To control this indulge yourself in some activities like performing aerobic exercise.”

4-Low-Protein Diet

Female belly fat is somehow linked with a low-protein diet. That’s why doctors suggest women eat a high protein diet to avoid health issues. If you are taking a low protein diet that means you are about to gain belly fat. Also, a different animal study show hormone also leads to an increase in appetite and the main reason is having a low protein diet.


Stress is the main reason if you are getting belly fat. Also, stress imbalance the levels of hormones in Women which result in weight gain. Stress also leads to overeating which is the reason women have fat stored in their upper and lower body parts.

Also, Women who have large waists are most likely to get cortisol stress, and that’s the reason they have fat stored in the belly.

Tips to reduce belly fat in female

You can tone your abdominal muscles if you follow a good eating habit. Not just standing in one place can help you get your desired goal. You have to work hard for that. Following are the tips you must follow.

  • Eat a healthy diet. You can follow a keto diet plan if you have diabetes.
  • Replace sugary beverages with natural sugar like fruits, vegetables.
  • Keep your portion size check. Have 3-4 meals a day in small plates.
  • Include physical activities in your daily routine.

Final Words

When it comes to weight loss, it can be hard for a female to lose belly fat, but that doesn’t mean it can be impossible. You have to follow a proper routine to get better results. If you have diabetes than to follow appropriate meal intake and count the number of calories. If you are healthy and still have belly fat change your routine for better results.