Its Better To Stand Than Sit If And When You Can
The formula is simple: The more time that your bodys in motion, the more calories your body will burn. One low-effort way to do that? Stay as vertical as possible throughout the day, Peeke says. Not only will that increase calorie burn, it can also help prevent other health problems. A study published in January 2018 in the journal Obesity found that prolonged sitting is connected to higher levels of abdominal fat, as well as fat thats accumulated around organs such as the liver, which increases risk for diabetes and heart disease.
Staying vertical isnt exactly the same as breaking out a full-on sweat . To stay upright more often, stand and pace when youre on the phone, or park further from the front door of the places youre going, so youll have to walk more. If youre a binge watcher, place a pedal exerciser on the floor in front of your couch, so you can fit in some needed movement while still catching up on all your favorite shows.
To stay upright more often, stand and pace when youre on the phone, or park farther from the places youre going so youll have to walk a little more. If youre a binge-watcher, place a pedal exerciser on the floor in front of your couch, so you can fit in some needed movement while still catching up on your favorite shows.
Whats The Best Way To Lose Belly Fat
Belly fat can accumulate due to a few reasons, including menopause-related hormonal changes in women. Dr. Maria Anton, an Endocrinologist cautions, We typically see that as a part of metabolic syndrome an increase in belly girth and we understand that insulin resistance is a key part of metabolic syndrome. Patients that might be struggling with belly fat would particularly benefit from learning about lifestyle changes that would potentially reducing their risk of cardiovascular disease, just based on their risk factor of having belly fat.
How Low Estrogen Can Affect Your Body
Estrogen is a very busy hormone for women throughout their lives. Men have some too, but women have more. Estrogen is primarily active in reproductive development and health for women, but its role is far greater than that.
Estrogen is actually a group of sex hormones, each of them performing different roles in womens health and development. Estrogen helps make women curvier than men by making their pelvis and hips wider, and their breast grow.
Estrogen is part of your menstrual cycle, helps you get pregnant, and plays a role in helping you develop bones and grow hair. It also helps regulate your moods and impacts your brain development and structure.
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How To Get Cortisol Under Control
Tips for maintaining healthy, balanced cortisol levels include the following:
- Consider what relaxes you. Is it meditation? A walk in the park? A bubble bath? Engaging in a creative project? Find what relieves stress for you, and integrate it into your daily routine.
- Exercise regularly, and give yoga a try if its not already part of your workout regimen. The synchronized breathwork that accompanies a nice, flowing vinyasa routine calms the nervous system and reduces cortisol all while giving your body and mind a thorough workout.
- Listen to your favorite music. A 2011 study published in the journal Frontiers in Psychology found that patients who listened to instrumental music during surgery had lower cortisol levels than a control group.
- Get enough sleep at night. Have you ever noticed how easily stressed and anxious you become on days when youre sleep deprived? This happens because during a night of deep, restorative sleep, your body is working to balance all hormones, including cortisol. A study published in the peer-reviewed journal Aviation, Space, and Environmental Medicine explored how sleep deprivation impacted helicopter pilots on a 7-day emergency medical duty. Findings suggested it was sleep deprivation not the act of emergency medical care that elevated adrenaline and cortisol levels.
How To Detox Your Liver To Lower Your Estrogen Levels And To Lose Belly Fat In 6 Steps
To detox your liver to lower your estrogen levels and lose belly fat, do the following:
Im super thankful I learned about estrogen dominance and how to regain control of my hormones. The combination of a natural liver detox and using bioidentical hormones has allowed me to relieve my estrogen dominance symptoms and feel better.
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Hormone Replacement May Fight Belly Fat Study Says
Hormone replacement may prevent belly fat in postmenopausal women
The effects last only as long as the woman is on hormones
If youre a woman of a certain age, you might have wondered: Where did this belly fat come from? Youre eating and exercising no differently than you did before menopause struck, but suddenly, your tummy has ballooned.
Welcome to life without estrogen.
Preclinical data has shown that either surgical menopause or declines in estrogen accelerates fat accumulation, primarily visceral or abdominal fat, said Dr. JoAnn Pinkerton, executive director of the North American Menopause Society. Changes over time in how women look such as noticing more abdominal fat, having increases in waist size, pants no longer fitting in the waist or increases in breast size all may be signs.
Unfortunately, that extra fat can be life-threatening.
A body fat percentage of 35% or more for postmenopausal women means a higher risk of obesity-related heart and diabetes risks, Pinkerton explained, including higher total and LDL cholesterol and insulin resistance.
To combat those health risks, women are encouraged to eat healthy, watch their weight and exercise. Now, there may be another weapon in the arsenal: menopausal hormone therapy.
How Does Estrogen Impact Weight Gain
Produced within the ovaries, estrogen is responsible for optimal functioning of all female reproductive organs. Estrogen promotes the storage of fat for healthy reproductive years. When estrogen is balanced, the right amount of fat helps carry out female reproductive functions. However, when theres too little or too much estrogen, weight gain often results.
Overweight women typically have high amounts of estrogen, as do women in the first half of pregnancy. Then theres perimenopause and menopause, which are characterized by a notable decrease in estrogen. Its during this time that some women opt for hormone replacement therapy to replace declining estrogen levels.
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How Does The Stress Hormone Cortisol Sabotage Weight Loss
How is this overproduction of cortisol related to weight gain? First of all, heightened cortisol is linked to overeating. Ever notice how you eat when youre stressed? A study published in the journal Psychoneuroendocrinology found that higher than normal cortisol levels were linked to overeating and weight gain. Another study links elevated cortisol levels to an increase in belly fat.
How Estrogen Replacement Therapy Can Help With Belly Fat During Menopause
Recent studies show that menopausal women on hormone therapy tend to have less body fat, especially visceral belly fat. Because estrogen affects how your body distributes fat, low estrogen levels can contribute to gaining fat in your belly area. However, estrogen replacement therapy can help your body redistribute this fat to different areas on your body, rather than your abdominal area. This is a key benefit of estrogen therapy, as belly fat specifically increases your risk for many negative health consequences.
In addition to fat redistribution, estrogen replacement therapy may help add to a healthy exercise regimen. Researchers have found that menopausal hormone replacement therapy may help the effects of exercise on body fat. Additionally, estrogen replacement therapy can help you feel well enough to exercise regularly. Therefore, if you have symptoms of menopause that interfere with your life and also notice youre gaining more belly fat than you used to, talk to your hormone doctor about your options. In many cases, hormone replacement therapy can help you feel better and improve your overall health.
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Menopause Weight Gain: How To Get Rid Of It
Exercise Physiologist, Carol Espel explains that Things shift when you start to go through menopause, but your ability to shape that is in your hands. Theres something you can do about it! Carol is the Fitness and Program Director at Pritikin Longevity Center who works with many guests, men and women, struggling with belly fat, and knows exactly what works. Newer science says going through menopause doesnt have to involve weight gain.
Shrink Belly Fat With Tai Chi Or Quigong
Maybe youve never tried it or perhaps youve seen a group of people practicing tai chi together in a public park but a recent research study from Hong Kong showed that this Chinese discipline of low-impact meditative movements could help trim waistlines in middle aged and older adults. This study, published in the June 2021 issue of Annals of Internal Medicine, found that people age 50 and older with central obesity who practiced tai chi for 12 weeks shrunk their bellies as successfully as those who participated in aerobic exercise and strength training for the same amount of time. The study authors wrote that tai chi health benefits similar to those of conventional exercise and thus provides an alternative and more amenable exercise modality for middle-aged and older adults to manage central obesity.
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Focus On Lean Muscle Mass
As we age, many of us focus on cardiovascular physical activity, such as walking or running. However, its critically important we retain our lean muscle mass, as the more muscle mass we have, the more effective we are at burning calories, as well as burning fat, Carol explains. The most effective and lasting results for improved body composition come from regular strength training and a cardio strategy that includes both steady state-exercise and high-intensity interval training . Put all of this together on a regular basis, and youll set yourself up for long term success and sustained longevity.
Identifying Dangerous Belly Fat
While the most exact way to measure visceral fat is by MRI or CT scan, an at-home approach is to calculate the waist-to-hip ratio by dividing the waist measurement by the hip measurement. For example, if the waist measures 56 inches and the hips measure 45 inches, dividing 45 into 56 gives a ratio of 1.2. A waist-to-hip ratio higher than 0.95 in men and 0.85 in women significantly increases the risk of a heart attack or stroke. Simply measure the waist to identify if there is a higher probability of excess visceral fat. In men, a waist measurement over 40 inches indicates an unhealthy accumulation of visceral fat and an increased risk of health problems.
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Estrogens Control Of Central Nucleus Of Appetite And Satiety
Estrogen hypothalamic control of obesity. ER alpha in the brain regulates body weight in both males and females ER alpha in female SF1 neurons regulates energy expenditure and fat distribution ER alpha in female POMC neurons regulates food intake. POMC: proopiomelanocortin SF1: steroidogenic factor-1.
Things That Make You Gain Belly Fat
Getting rid of excess belly fat, or abdominal fat, is a common goal for many.
While maintaining a moderate body weight and body fat percentage is important for good health, the type of belly fat you store can influence your health differently.
The two main types are:
Visceral refers to fat surrounding the liver and other abdominal organs. Having high levels of visceral fat is associated with an increased risk for chronic disease such as metabolic syndrome, type 2 diabetes, heart disease, and certain types of cancer .
On the other hand, subcutaneous is the layer of fat that sits directly under the skin. This type is less harmful to health and serves as a layer of protection for your organs as well as insulation to regulate body temperature .
That said, having a high amount of subcutaneous fat is linked with a higher amount of visceral fat, therefore increasing your risk of health problems. Focusing on a health-promoting lifestyle, which helps prevent excessive amounts of both types of fat, is important (
Here are 11 factors that can contribute to the development of excess belly fat.
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You Feel Less Satiated After Eating
If a meal that used to fill you up now suddenly leaves you wanting more, it could be a signal that your sex hormones are indirectly impacting your main metabolism-regulating hormones. Estrogen and testosterone are the two main players here.
If you have lower than normal levels of estrogen circulating, you might find yourself not feeling as satisfied after a meal. This is because of the impact estrogen has on leptin, your satiety hormone. Leptin is released by circulating fat tissue and tells your brain that youve had enough to eat. The more leptin you have circulating in your system, the more satiated youll feel
In one study, the presence of estrogen was correlated to an increased concentration of leptin and therefore a . Thats one reason why most postmenopausal women, whose estrogen levels are lower, typically gain fat mass and lose lean mass, says Ruvini Wijetilaka, MD, a physician at Parsley Health New York.
Testosterone, the main sex hormone found in men, has also been shown to have an inverse effect on leptin concentration. This means that as testosterone levels increase, leptin decreases. Elevated testosterone, due to everything from regularly missed periods, PCOS, or chronic stress, can cause a steep uptick in hunger and subsequent weight gain.
Belly Fat Reduction & Estrogen Replacement Therapy
Estrogen replacement therapy can redistribute fat and help you feel well enough to exercise regularly.
Estrogen replacement therapy helps reduce many symptoms of menopause, including hot flashes and vaginal dryness. However, it may offer another benefit. During menopause, you may notice that you seem to accumulate more fat in your abdominal area. Studies show that estrogen replacement therapy may help you avoid this issue. Learn more about how hormone therapy can help you reduce your belly fat during menopause.
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/6hormones And Weight Loss
Hormones regulate various bodily functions including your metabolism, stress, hunger and even sex drive. If your hormones are out of whack, they can lead to deficiency of certain hormones, which can result in belly fat. The belly fat caused by hormonal imbalance is called the hormonal belly.
Not one, there are several hormonal conditions that can lead to belly fat. This includes the underactive thyroid PCOS and even menopause. Hormonal imbalance can also be a result of obesity, environmental triggers, excessive stress and even some medications.
Here are four signs that indicate you have a hormonal belly:
How To Balance Ghrelin Levels
If you have a sneaking suspicion your ghrelin levels are in need of some TLC, here are a couple of ways to balance them:
- Eat adequate amounts of protein. Protein helps you feel full and should be consumed with every meal. Studies show how eating protein promotes healthy ghrelin levels.
- Avoid sugar as much as possible. As you can see by now, consuming too much sugar disrupts hormonal balance, making weight loss seem an impossible feat. Be sure to read labels. If an item contains high-fructose corn syrup, dont buy it. A 2013 study published in Nutritional Diabetes shows how high-fructose corn syrup is one of the primary culprits of imbalance when it comes to hormones and weight gain.
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Getting To Know Ghrelin
You can think of ghrelin as your hunger hormone. Like leptin, it communicates with the brain in this case, telling your brain to eat. Every time your stomach becomes empty, it naturally releases ghrelin into your bloodstream. Ghrelin levels are lowest just after youve finished a meal. Theyre at their highest when the stomach is empty and youre ready for your next meal. This scenario is normal when a person is healthy and maintaining optimal weight.
An overweight person, on the other hand, will find that like the other hormones weve explored ghrelin levels are typically out of whack. In healthy individuals, ghrelin levels decrease in a way that satiates them and signals their brains to stop eating. But in obese individuals, ghrelin levels dont decrease enough after eating, which fails to send the brain the signal it needs to stop eating and feel satisfied.