Slowing Weight Gain With Exercise
Cortisol: What Does It Do
Cortisol gets a bit of a bad rap because this hormone is very often synonymous with stress. And to a great extent, it is the stress hormone in our body. But let’s break it down into two groups: good/necessary stress and bad/uncontrolled stress.
When your body encounters an acute form of stress, like bumping into a bear on a hike, cortisol does what it needs to do by putting your body into a state of fight or flight. If you choose to fight the bear, I have no words – just good luck. But if you choose to take flight, run or get the hell out of there, then cortisol will immediately elevate your heart rate and respiration. The oxygen-rich blood that was once in your gut gets pushed to your limbs so you can move faster. Insulin stops working the way it normally would, allowing for sugar to stay in your blood. I mean, if you need to run fast and far, you’ll need it! In a very primal way, this all makes sense, right? On the rare occasion that we encounter life-threatening situations, cortisol is a very good thing.
Cortisol is also good at reducing infections by limiting inflammation that might be caused by a paper cut or a broken bone. Yet another way cortisol is a great short-term solution to a stressful situation.
But when stress starts pushing into the red zone too frequently, in both physical and perceived ways, things start falling out of place. Remember cortisol’s response to you seeing a bear on a hike? Imagine if cortisol reacted that way all the time.
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.
So How Can Women Fight Weight Gain During Menopause
Well, ladies, you may have been beating yourself over the head trying to figure out why you gained weight after 40 even though your lifestyle hasnt changed. Right? I get it. Ive been there too, secretly craving indulging on carbs and sweets for over a year until I confessed to the family doctor. I told her that I dont understand why I continuously want carbs to fill my belly! And after realizing the role hormones play in controlling appetite, we can now nail a strategy to fight menopause weight gain.
Why Do Women Gain Weight During Menopause
Weight gain at menopause is typical. According to research, it is estimated that women gain between 2 to 5 pounds during perimenopause. Some even gain more weight, particularly women who are overweight. Some studies showed that 20% of women gain over 10 pounds, specifically women over 40. Now, although weight gain can happen at any age, women in menopause tend to accumulate belly fat and lost muscle mass.
There are few reasons why this happens, but mainly, hormonal changes are the main culprit for weight gain during this period. Weight gain in menopause could be a result of increased appetite and calorie intake that happens in response to hormonal changes. Some studies found that the levels of the hunger hormone ghrelin were significantly higher among menopausal women compared to premenopausal women. In addition, decreased estrogen levels play a significant role in hormones that control appetite. And for these reasons, during menopause, women experience an increased drive to eat more calories.
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Risks Of Menopause Weight Gain
People are three times more likely to be obese or have metabolic syndrome after menopause than before it.
Metabolic syndrome is characterized by high blood pressure, high blood sugar, abnormal cholesterol and lipid levels, and excess abdominal fat. Sixty-five percent of American women age 40 to 65 are obese, as are 74% of women over age 65.
Some of the health risks associated with this excess weight include:
Hormones That Affect Weight Gain
The main hormones that control weight gain and weight loss are:
- Thyroid hormones
Were going to look at each of these hormones more closely in just a moment.
But before we dive in, its important to remember that these hormones are not BAD.
They are our allies and they play very important roles in the body.
However, when theyre out of balance, theres a ripple effect that can cause rapid weight issues.
So, with that out of the way, lets look at how each of these hormones impact our weight.
How Are Hormones And Weight Gain Related
In order to understand how hormones relate to weight gain, you must first understand what a hormone is. A hormone is a broad term referring to a molecule that moves throughout the body and helps regulate body physiology. They bind to receptor proteins in the cells in order to change how that cell works. They can impact behavior, emotions, thoughts, and perceptions. Most importantly, though, hormones are responsible for the most basic of bodily functions like digestion, respiration, sleep, growth, and much more. In short, hormones keep us alive.
Researchers have found that many hormones have multiple functions and that not all of these functions are well understood. However, there are a few hormones that are clearly tied to weight gain . They are:
How Does Menopause Weight Gain Work
As mentioned, menopause brings several changes. Women likely experience weight around hips and thighs. Yet, low estradiol levels trigger visceral fat buildups.
This change is also responsible for common weight-related conditions. For instance, diabetes, heart disease, and stroke are consequences.
Most women also tend to work out less. As such, muscle mass decreases. They burn less fat daily.
Hormonal Imbalances You Cant Control
Again, even if youre doing everything right and utilizing these tips to try to keep your hormones in balance, you may still require some help from your doctor.
Checking your hormone levels in order to find out which of these are higher or lower and which may require more balance can help. This way, you will know what is creating your weight gain or loss and how you can better manage the issue at home and with your doctors help.
Have You Tried Everything And Are Still Struggling To Get Rid Of Belly Bulge It Turns Out Your Hormones May Be The Answer Find Out Why A Hormonal Imbalance Can Cause You To Hold Onto Fat In Unexpected Places And How To Get Rid Of Hormonal Belly Today
Unexplained weight gain can be frustrating, especially when you feel like youre doing all the right things. Sometimes, though, a sudden belly bulge or stubborn abdominal weight you cant seem to lose is a sign of something deeper going on with your hormones. Your hormones actually play a big part in regulating metabolism, hunger, fullness, and energy. And because your hormones are always talking to each other, they form a tangled web of communication to keep your body regulated.
A number of hormone-related conditions can cause abdominal weight gain including an underactive thyroid, polycystic ovary syndrome , or menopause. Outside of specific conditions, general hormone imbalances, which can be the result of obesity, environmental triggers and toxins, chronic stress, or medications, may also be at the root of your resistant hormonal belly fat. If you think youre dealing with a hormonal belly, here are a few signs to look for.
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Cortisol And Stress Level Studies
Right after your body senses that the danger or pressure is no more, the cortisol level should normally start to reduce.
The other body systems that have previously been shut down should also start resuming their normal functions.
However, there are instances when the cortisol level wont just go down.
What if you undergo constant stress on a daily basis? What if you are always under a lot of pressure every day?
Well, you guessed right. Your bodys alarm button simply stays on.
The implication of this is enormous. Apart from the fact that it can impede the proper functioning of your body system, it can also lead to a host of other health-related problems.
Note! Most notable among these problems cause by cortisol is that of weight gain
Tools Men Can Use Fighting Weight Gain When Using Adt
Valuable tools for men using ADT to help prevent withering muscle mass and increased weight gain, is to embrace healthy eating and exercise. Research published in the journal Annals of Behavioral Medicine, have found that men using a comprehensive exercise and diet program can make significant strides in beating back fat mass while improving muscle mass and strength.
Giving up cigars and cigarettes is similarly beneficial to adopting a healthy diet, since tobacco smokes toxic effects on the heart are more pronounced in the absence of testosterone.
It has been known for some time that exercise is good for prostate cancer patients and survivors. This study, however, looked at using a group approach towards exercise along with a focus on diet. Researchers with the study found that men working together with other men to fight weight gain when on ADT helped to create a strong social support as they shared their experiences and challenges.
Men who participated using both exercise and diet saw gains in mobility and muscle strength and reductions in fat mass. The exercise regimens were tailored to each mans ability and increased in intensity during the research. Workouts included weight-bearing exercise, such as leg extensions and bicep curls and aerobic exercise on a treadmill, stationary bike or elliptical trainer.
Another study found that taking daily walks and eating a low-carbohydrate diet can also lessen ADTs harms.
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A Daily Battle With The Bathroom Scale Can Cause Shame Judgment Suffering And Obsession With Weightcontributing Further To Weight Loss Resistance
Even worse, the drill-sergeant approach of restricted eating and harsh exercise can escalate hormonal and emotional problems. A daily battle with the bathroom scale can cause shame, judgment, suffering, and obsession with weightcontributing further to weight loss resistance. When meals are accompanied by guilt, suffering, or anxiety about our food or our bodies a physiologic stress response is activated, triggering a fight-or-flight reaction and raising cortisol.
How do you reset your hormones, or jump-start your metabolism? Can you do it through diet alone?
The best way to get your hormones back on track and reinstate a healthy weight is to correct hormonal misfires with changes to the way you eat, move, think, and supplement. Start with diet: In my experience, 80 percent of weight loss is determined by the hormone/food interaction, so you want to eat in a way that optimizes your hormones. Heres my priority list:
CHANGE THE WAY YOU EAT AND DRINK. Remove processed foods, refined carbohydrates, sugars and sugar substitutes from your diet. Eliminate alcohol for 21 days .
TAKE SUPPLEMENTS TO IMPROVE YOUR HORMONE LEVELS. Here are a few of my favorites:
What causes hormones to go haywire? Is it the natural aging process, stress, having babiesis there a primary culprit?
The main culprits of haywire hormones are:
Reduce Exposure To Hormone Disruptors
Toxins are one of the most common reasons why hormonal weight gain occurs.
You see, toxins cause inflammation, which basically throws your body into a state of confusion.
The most common source of toxins is the food we eat.
Food toxins that contribute to hormonal weight include:
- Processed and genetically modified fats
- Processed sugar
- Processed meats
So, if you want to lose weight fast and reverse hormone-related weight gain, reduce your consumption of these foods and ingredients.
This single step will make a tremendous difference in your bodys ability to shed excess pounds.
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Is Weight Gain And Metabolic Dysregulation Inevitable During Menopause
NO! We can age with energy, vitality, and in prime metabolic health BUT how we treat our bodies do need to be modified. We can no longer get away with drinking too much, sleeping too little, or eating a diet that causes blood sugar dysregulation. And, for some women, replacing the hormones lost during menopause is needed to maintain metabolic health.
How Are Hormones Responsible For Weight Gain In Women
A womans body is known to go through changes at every milestone in her life. It could be at the stage of puberty, while giving birth, and also during the menopause stage. And most of the changes in a womans body are driven by the production of hormones. And even if there is slightest misbalance in these hormones womans body gets affected and mostly the outcomes of such imbalances are unreasonable weight gains. Ideal weight with a slim and tender body is a dream for many women. Oftentimes, women end up blaming their eating habits for the unreasonable weight they put on. And women also know that gaining weight is very easy, however, losing weight is very difficult. This makes millions of women out there to run on the diet track and maintain a healthy routine and lifestyle. They do this with the hope of getting fitter and back in good shape. While this change might work for many, for a majority of women it doesnt. Despite following a healthy lifestyle, women find themselves in the realms of the same bodyweight, it almost feels like their body is resisting weight loss from happening. And if you were to ask what might be the reason behind this? The answer lays in the world of hormones. Lets understand a little more about how exactly are hormones responsible for weight gain in the womens gender.
Understanding The Symptoms Of Weight Gain Caused By Hormonal Imbalance
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Behaviour And Obesity Hormones
People who are obese have hormone levels that encourage the accumulation of body fat. It seems that behaviours such as overeating and lack of regular exercise, over time, ‘reset’ the processes that regulate appetite and body fat distribution to make the person physiologically more likely to gain weight. The body is always trying to maintain balance, so it resists any short-term disruptions such as crash dieting.Various studies have shown that a person’s blood leptin level drops after a low-kilojoule diet. Lower leptin levels may increase a person’s appetite and slow down their metabolism. This may help to explain why crash dieters usually regain their lost weight. It is possible that leptin therapy may one day help dieters to maintain their weight loss in the long term, but more research is needed before this becomes a reality.There is evidence to suggest that long-term behaviour changes, such as healthy eating and regular exercise, can re-train the body to shed excess body fat and keep it off. Studies have also shown that weight loss as a result of healthy diet and exercise or bariatric surgery leads to improved insulin resistance, decreased inflammation and beneficial modulation of obesity hormones. Weight loss is also associated with a decreased risk of developing heart disease, stroke, type II diabetes and some cancers.
Weight Loss Tips: How To Loss Weight And Belly Fat Naturally
Apart from the listed supplements above that help to serve as cortisol and weight gain treatment, there are also some beneficial tips that you can make use of.
- You must ensure that you do not skip meals. This is important in order to stabilize your blood sugar levels.
- Consume adequate protein which will help to raise your metabolism.
- You should also add foods that contain fiber and healthy fats into your diet. Some of these foods include kale, garlic, broccoli, lean proteins, and omega 3-rich flaxseed oil, among others.
- It is advisable that you find a way to reduce the daily stress you go through.
- Always get enough sleep at night. It is recommended that you get about 7-8 hours of quality sleep every night.
- Lastly, always exercise regularly. This will help to burn calories, reduce the effect of stress, and boost your metabolism.
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