What Are Hormonal Imbalances
Your hormones, which your endocrine system makes, are your bodys messengers. They travel throughout your body, helping control the functions of your major processes and maintain balance within your body. They help manage energy levels, metabolism, reproduction, and more.
If your endocrine system makes too much or too little of a hormone, you develop a hormonal imbalance. Even small imbalances can create problems, such as health issues, early onset menopause, or ovarian cancer. There are many signs and symptoms of hormonal imbalances in women, as well as many different causes. Diagnosing the imbalance and finding the cause can lead to a treatment that restores proper balance and health.
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.
Will Intermittent Fasting Get Rid Of Belly Fat
As noted with the studies above, Intermittent Fasting can aid in a reduction in belly fat . But why is that?
Insulin is the storing hormone and when itâs high, the fat burning process called lipolysis is turned off. In fact, consistently high levels of insulin have been directly tied to weight gain around the belly. Intermittent Fasting has been found to decrease fasting insulin levels. While fasting, insulin levels naturally dip back down and fat burning is able to turn back on. This balance of insulin levels with fasting is likely the key component to why Intermittent Fasting is helpful with belly fat loss.
However, if you break your fast with a meal that greatly spikes insulin, then this has the potential to reverse any progress made with the fast. Foods that greatly spike insulin include those rich in starches and sugars .
In order to double down on the insulin balancing perks of Intermittent Fasting, itâs crucial to break a fast with a meal thatâs rich in protein, fat and fiber while also being lower in sugar and starches.
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Getting Rid Of Abdominal Fat After 40
What is abdominal fat? There are different types of abdominal fat. The type you find just below the skin, which is called subcutaneous fat the one within the skeletal muscles and the visceral fat, which is packed between your abdominal organs. We refer to visceral fat as belly fat, beer belly or more scientifically, intra-abdominal fat.
What are the health risks? Belly fat is among the most dangerous types of fat. It increases the risk of developing heart disease, type 2 diabetes, cancer, and premature death. The drop in estrogen levels at menopause can increase your levels of cortisol, a stress hormone that results in buildup of belly fat. Moreover, stress caused by dieting can also increase cortisol levels, resulting in no change in belly fat even with calorie restriction!
How to Measure Your Belly Fat, According to Health Harvard
1- Body mass index : BMI measurements help identify people whose weight increases their risk for heart disease or diabetes. For example, people with BMIs between 25 and 29.9 are considered overweight. Those with BMIs over 30 fall into the obese category. To calculate your BMI, go to BMI Calculator or use this formula: Weight in pounds ? 703 2
2- Waist-to-hip ratio: To find your waist-to-hip ratio, divide your waist measurement at its narrowest point by your hip measurement at its widest point. For women, the risk for heart disease and stroke begins to rise at a ratio of about 0.8.
2. Pay attention to portion sizes and give up second helpings.
Can I Take Leptin To Lose Weight
It plays an important role in weight regulation . In recent years, leptin supplements have become quite popular. They claim to decrease appetite and make it easier for you to lose weight. However, the effectiveness of supplementing with the hormone is controversial.
7 Ways To Naturally Reset Your Hormones Gauge Girl Training
What Causes Hormonal Belly Fat
Your body attempts to maintain a very delicate hormonal balance to make sure everything is running optimally. But for one reason or another, your hormones can get out of sync due to your diet, lack of activity, or lifestyle factors. Plus as you age your belly fat-burning hormones will also gradually go downhill.
Middle age women notoriously suffer from hormonal belly fat. Perimenopause, menopause, birth control and PCOS can all go off hormone levels leading to excess weight gain in the stomach.
Having stomach fat might not only be physically unsightly but it could very well lead to serious health problems like heart disease, fatty liver disease, and metabolic syndrome . High blood pressure and diabetes are also linked to the hormone cortisol .
Abdominal visceral fat is the worse as it surrounds and places pressure on your organs. Subcutaneous belly fat isnt that bad for your health as it lies right underneath your skin. But its safe to say that losing belly fat will improve your appearance and your health.
What does hormonal belly fat look like?
There are a few common characteristics that indicate you might be dealing with hormonal belly fat. If you have any of the following, then its time to take a closer look at your hormone levels.
Some hormonal belly symptoms include:
- still feeling hungry after eating
- majority of hormonal weight gain is in the belly
- cravings for sugar, starches, and high glycemic carbohydrates
- high hunger levels throughout the day
Limit Fructose And Glucose
Fructose is the most metabolically hurtful sugar. It goes straight to your liver, where it makes fat and triggers insulin and leptin resistance. Fructose doesnt tell your brain that youre satisfied, so you still feel hungry and keep eating. The net result is inflammation, a stressed-out liver, and more visceral fat.
The main culprit for most Americans is excessive amounts of high fructose corn syrupthe Department of Agriculture estimates that Americans consumed an average of about 27 pounds of high-fructose corn syrup in 2014but I found that I probably have a problem with even higher-fructose fruit such as bananas, dates, and dried apricots.
The main takeaway is that in contrast to glucose, fructose doesnt trigger insulin secretion or leptin production. These two hormones dampen appetite by telling your body youre full and to put the fork down. Limit your fruits to lemons, limes, avocados, and olives. Dial down the fructose to lose belly fat.
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How To Get Rid Of Hormonal Belly: A Complete Guide
Want to find out how to get rid of hormonal belly? Read on, and youll find the answer all the questions you have regarding the issue.
To lose sudden weight gain and abdominal fat, lots of people exercise really hard. As a result, people experiment with all available options, including diets and strenuous exercise. Nevertheless, some people occasionally struggle to lose fat, especially from the belly area, despite doing all of this and much more.
This, according to scientists, suggests that the hormones, which control a number of bodily processes like metabolism, stress, hunger, and sex desire, may be wreaking havoc. Many conditions can cause the hormones of a person to become unbalanced. In the case of hormonal disruption, excess weight can be gained around the stomach due to hormonal belly.
Throughout this article, we will explore hormonal belly causes and its various treatments.
Watch Your Carbohydrate Intake
Not all nutrients are created equal, and some experts believe that a steady diet heavy in processed or refined carbs like pasta and bread are a significant factor for excess belly fat. Carbs are the enemy of the middle-aged woman, says Dr. Boling. If you are perimenopausal, look at how much sugar you are eating. Carbs turn into sugar in our bodies. Some turn faster, like candy bars, oatmeal burns slower, but eventually it all turns to sugar. If you are aware of how many carbs you are eating, you are going to do better. Research published in the British Journal of Nutrition found that a reduced-carbohydrate diet may decrease the risk of postmenopausal weight gain.
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In What Ways Can You Manage Estrogen
The best thing for you to do is manage your insulin levels. This sounds terribly elusive, I know, so here is what you can do!
Know the difference: normal hunger vs “hanger”
Normal hunger, or the desire to eat something every 3 to 5 hours after eating something healthy, is perfectly normal. In this state, blood sugar levels are lower, but not too low. Eat a snack or a small meal, and you’ll be good for a while! Keeping blood sugar and insulin in harmony keeps metabolism running well and is much less likely to store belly fat!
Feeling hangry, or the need to eat something because you’ve become shaky, extremely irritable or even lightheaded is a sign that your blood sugar levels have dropped too low. Usually, in the hangry state, people want to grab either a lot of food or something with lots of sugar to boost them back up. While this may be a quick fix, it sets your body up for another ride on a blood sugar roller coaster – causing blood sugar levels to plummet faster than what they would have if you ate a smaller amount or something with less sugar.
Cut out refined sugars
Sugar is a carbohydrate, and your body definitely needs carbs! Just eat the right kind of carbs. You don’t have to be a detective or read books to understand the difference between a good carb and a bad carb. Just eat foods that don’t require a factory to make them! It’s really that simple.
Shrink Belly Fat With Tai Chi
Maybe youve never tried it or perhaps youve seen a group of people practicing tai chi together in a public park but research out of Hong Kong showed that this Chinese discipline of low-impact meditative movements linked with breathing could help trim waistlines in middle aged and older adults. The study, published in the Annals of Internal Medicine, found that people ages 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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Tips For How To Reset Your Hormones
With todays modern lifestyle, hormone imbalances are becoming increasingly common due to stress and other factors. Fortunately, you can make some lifestyle adjustments to your everyday routine to help get your hormones back on track. Here are some top tips for how to reduce belly fat and combat hormonal misfiring:
Which Intermittent Fasting Is Best For Hormonal Belly
There are a variety of different Intermittent Fasting methods that can be used â and this first step is crucial for specifically addressing hormonal belly fat . The two main forms of fasting include Alternate Day Fasting and Time Restricted Eating.
Alternate Day Fasting is a method where you fast for 24 hours, then you eat ânormallyâ for the next 24 hours. In essence, you fast for a full day, every other day.
Time Restricted Eating is a method where you fast for shorter periods of time every day. Common examples of Time Restricted Eating include fasting for 16 hours and eating for 8 hours or fasting for 12 hours and eating for 12 hours .
At first glance, it might seem that the longer fast should win when it comes to decreasing belly fat. However, one recent 2021 study found that in rats, ADF resulted in lipolysis in belly fat.
On the flip side, a study done in humans using TRE with a daily 16 hour fast found an increase in fat breakdown and a reduction in belly fat.
If youâre looking to lose belly fat with Intermittent Fasting, the TRE method has been shown to be more effective.
However now you have to choose which method of TRE will be best for you. Check out my free Intermittent Fasting Schedule Quiz below to determine your Intermittent Fasting Schedule.
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Vary Your Workouts And Try New Activities
Its easy to get into an exercise rut, and even easier to fall out of the habit of exercising at all. But at this stage of your life, not getting your move on is not an option. Ideally to keep your weight in check, youll be working out three or four times a week with the injection of some HIIT,” says Peeke. Its extremely effective at keeping excess body levels of fat down, and make sure to get in some weight training, even if its just using your own body weight. A meta-analysis in Experimental Physiologyfound that cycling HIIT was more effective at reducing body fat than running in post-menopausal women.
So potentially take a Soul Cycle class to get your spin on, or see what all the CrossFit fuss is about. And if youre not into group exercise, try a virtual reality fitness game at home. According to research published in the Journal of Sport Behavior, adding variation to your exercise routine may be the most successful way to make you stick with it.
Any kind of physical activity is better than none at all, but if your body gets too accustomed to a routine, it wont burn belly fat as efficiently as when you first started doing it. If youre doing the same workouts youve always done and are expecting the same results, that isnt going to happen, says Fabuion.
What Is Hormonal Belly Fat
Everyone, regardless of age, should strive to achieve and keep a weight that is considered healthy for their body.
Getting rid of excess weight, especially belly weight needs tremendous effort, but there are instances when you can do everything right, and the weight still wont go away.
Even if you have a healthy diet and exercise regularly, you may still struggle to lose weight.
One of the most typical outward signs of hormonal fluctuation is a gradual but steady accumulation of fat, most noticeably in the midsection.
This fat accumulation on the belly can throw some people off balance, especially when they know they are doing everything right to stay fit.
When people start getting older, they may feel that weight growth, specifically the fat deposit around the abdominal region, is inevitable.
This is especially the case if you have a family history of obesity. Many will let nature take its course.
On the other hand, this need not always be the case because, with some effort, you can lose the extra belly fat.
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The Link Between Cortisol And Belly Fat
Lets face it: its a pretty stressful time to be alive. That means we should all be aware of how the hormone cortisol is impacting our lives and bodies. Cortisol, often referred to as the stress hormone, is produced by the adrenal glands. It puts your body into a fight-or-flight state, flooding your bloodstream with glucose and enhancing the brains ability to use it. It also stops or slows down any non-essential bodily functions, like digestion.
This was all well and good when we were living in caves and being hunted by tigers: your body would be flooded by cortisol when it saw a threat, then once the threat passed, cortisol levels would drop and your body could get back to functioning normally. The issue today is that many of us go around with chronically elevated cortisol levels, which can also mean high blood pressure, high blood sugar, and impaired digestion. All of that is often bad news for your weight and waistline.
Besides the biological relationship between cortisol and belly fat, there are also behavioral factors at play. We can probably all relate to reaching for unhealthy food when were stressed out , and so high cortisol levels can lead to weight gain in this manner. Plus, stress can cause digestive issues like constipation, diarrhea, and IBS, all of which can cause gas and belly bloating.
Sleep Your Way To Weight Loss
Finally, how much sleep are you getting at night? Is perimenopause robbing you of sleep by causing night sweats and making you wake up at odd hours of the night? Is your system still too wired at bedtime to get into sleep mode, or are you simply just not getting to bed early enough to get seven or eight hours of sleep?
A chronic sleep deficit whatever the cause can promote weight gain. This is because of the effects that sleep has on two hormones that regulate appetite. When you get enough sleep your body releases leptin, a hormone that controls appetite. Not enough sleep means a bigger release of ghrelin, a hormone that literally makes you crave junk food!
You may feel like you just have lousy self-discipline when in fact its your body chemistry thats making it more difficult to eat healthy and to know when to stop. Whatever it takes, really try to make sure you get enough sleep at night.
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Replace Refined Carbs With Whole Grains
Monitor the carbs you’re consuming. Like fat, your body needs some carbs for energy, but the wrong carbs will add fat to your waistline.
Work on replacing refined carbs with whole grains. Whole grains like barley and oatmeal slow digestion, which makes you feel full for longer plus, they’re great sources of fibre. This means they can help with weight loss when eaten instead of processed foods like white bread or pasta.
Brown rice and quinoa are great substitutes for refined-carb dishes. Take a look at some of these easy-to-make dishes to get your daily dose of healthy carbs.