How to Get a Firm Belly

A firm belly is the dream of all menopausal women. One of the most distressing effects of menopause is what seems to be the sudden appearance of unsightly and perhaps flabby belly weight. When you look in the mirror, you long for the days when your belly was flat and firm. Not only does that belly weight change how you look and feel in your clothes, it also puts you at risk for some serious health challenges.

According to the American Diabetes Association, excess abdominal fat leads to an increased risk for high blood pressure, diabetes, early onset of heart disease, and certain types of cancers. People whose bodies are pear-shaped are less at risk than people who have an apple-shaped body.

So, how can you decrease your health risks and get a firm belly?

It takes more than just cutting calories to decrease abdominal fat. It also takes exercise. However, you can exercise at home; it doesn't require a gym membership. Ideally, choose a form of exercise that you enjoy for it's own sake such as gardening, which burns several hundred calories per hour. Perhaps you enjoy swimming, which is also great for burning fat. If you enjoy team sports, such as flag football, you can burn calories, socialize, and have a great time. What about doing volunteer work or hiking nature trails? You could take a brisk walk through your neighborhood and get to know your neighbors while burning fat.

These types of exercises are Cardio exercise and they will fire up your fat-burning metabolism. You do need to exercise consistently - about 30 minutes at least 3 days a week. You'll love watching the pounds melt away revealing toned sleek muscles underneath. Be sure to alternate a variety of exercise activities so that you don't get bored and you keep your fat-burning metabolism guessing which muscles will get the workout next.

You can also do some specific exercises to get a firm belly. The exercises that work the abs harder than any other exercise, according to a study by The American Council on Exercise, were the Supine bicycle, captain's chair leg lifts, and vertical leg crunches. Also effective are Twisting crunches and exercise ball crunches. You can get a firm belly and narrow your waistline by doing these exercises several times each week. Look them up on the Internet. You can find step-by-step instructions for each exercise.

Some specific foods help you get a firm belly too. Avoid sugar and simple carbohydrates - they result in belly fat deposits. However, proteins and high-fiber complex carbohydrates will help you slenderize your belly. Most importantly, include in each meal foods that contain monounsaturated fatty acids (MUFAs). They specifically target belly fat. These include nuts and seeds, olives, avocados, and dark chocolate. It is important that you don't reduce calories to the point that your body goes into "starvation" mode. If you do, your body will store fat, rather than burn it.

Did you know that you can get a firm belly through relaxation and elimination of stress? You can. In fact, one of the biggest factors in fat being deposited on the belly is stress. You've probably heard about the role of Cortisol in causing belly fat to be laid down. Well stress is what causes Cortisol to be secreted by the Adrenal glands. Not to mention, that during menopause, your hormone balance is already disrupted.

One of the best ways you can reduce stress and body tension and get a firm belly at the same time is to do yoga. Yoga releases the stress-induced tension from your body, so that you feel and are relaxed. It also tones your muscles. If you look for a routine that includes postures that work the abdominal muscles or involve supine poses, you can also tone your belly while relaxing. Your local library has yoga DVDs that you can check out, or you can search the Internet for free yoga instructional videos. As you practice, you will be able to feel which poses target the stomach area. Create your own belly fat busting routine by focusing on the poses that are most effective at working on your abs.

With a little focus and some effort, you can get the firm belly you desire. Eat a healthy diet, get regular physical exercise, and reduce stress and release body tension. You'll love the results of your efforts!