Insulin Resistance Is A Trigger For Meno Belly Weight Gain
Insulin resistance can also contribute to weight gain. If your insulin receptors have become less sensitive to insulin, you can have higher levels of blood sugar and lower energy and also increased disease risk for diabetes and cardiovascular problems. Chronic stress and abdominal fat can encourage insulin resistance. This results in higher insulin levels that can make the body more easily turn calories into fat even if you’re dieting.
The good news is you can do something about insulin resistance. Strength training to build muscle also boosts your metabolism and makes those insulin receptors more sensitive, helping you to lose weight. Ever notice how men tend to lose weight more easily than women? It’s because they have more lean muscle mass.
The Drop In Estrogen Changes A Womans Shape
The natural drop in estrogen levels after menopause, cause natural pears to store more fat in the belly area and less in the lower body.
Both pears and apples easily gain stomach fat during and after menopause when high stress, inactivity, and poor eating habits are present.
While you cant turn back the hands of time on estrogen production, you can control some of the other hormonal imbalances that cause post-menopausal belly fat by reducing stress, getting adequate sleep, exercising, and most importantly changing the foods you eat.
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How To Get Rid Of Lower Abdominal Belly Fat
‘How to lose belly fat’, ‘how to get rid of belly fat’ and ‘the best exercise to lose belly fat’ are three of Google’s most-searched health terms. This in itself is proof that stubborn belly fat is a source of insecurity for many people, but besides that, 43% of UK women surveyed* by Women’s Health openly told us that an undefined stomach is their biggest insecurity when naked in front of a partner.
The problem is when we want to lose this kind of weight we often set arbitrary timelines. For example, trying to mine the internet for the answers to how to lose belly fat fast , the quickest way to lose belly fat, or how to lose belly fat in a week.
To achieve said goals sounds appealing, we know, but the reality is that these kinds of approaches mean you’re probably less likely to get rid of stomach fat, and even less likely to keep it off if you do manage to lose some. The true secret to success is to adopt healthy life-long habits.
Instead, consider this your full guide to learn how to lose belly fat safely and sustainably. There’s even a section on the best exercise to lose belly fat, too. You are welcome!
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Can Walking Reduce Belly Fat
One study found that regular aerobic exercises, such as walking, reduced belly fat and helped people manage obesity. Walking and running help burn calories in the body, but they also help reduce belly fat, depending on the intensity of the exercise. However, running may help reduce belly fat more effectively.
How Do You Get Rid Of A Menopause Belly
Dont worry your changing hormones might be part of the cause, but theres definitely hope for decreasing an expanding waistline.
To lose your perimenopause belly fat, tackle it head-on by managing both your eating and exercise.
When it comes to nutrition, remember: your metabolism slows down during menopause. Youll want to fill up on light but nutrient-dense food like fruits and vegetables while minimizing heavier things like starches and fats.
Exercise is also crucial, and not just for reducing belly fat. Regular exercise increases your calorie burn, improves heart health, and can even . Our bone health is also important here: we start to lose bone density during menopause, but regular weight training can prevent this and reduce injury risk.
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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.
Natural Remedies For Hormonal Imbalance
Physicians may prescribe pharmaceuticals for balancing hormones, but we know that taking medications indefinitely can often do more harm than good. Thankfully, there are a variety of lifestyle-based natural remedies for hormonal imbalance. The exact method you choose will depend on whats going on with your specific hormones, but trying out one or several of the below strategies should help you bringing your hormones back into balance:
All of these natural remedies for hormonal imbalance can help you restore proper levels of your hormones, which will have a huge positive impact on your overall health. Plus, most of these strategies are healthy lifestyle habits that we should all be adopting anyway!
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Growth Hormone & Dhea
These are two hormones in your body that can naturally decrease with age but are very important for your overall body appearance.
Human growth hormone helps both men and women build more lean muscle . And this muscle is important for improving both the fat-burning metabolism as well as controlling your blood sugar and insulin levels . When levels of HGH are too low then your body will be more likely to store fat . Itll also be more likely to become skinny fat which can lead to a pot belly appearance.
DHEA is made by your adrenal glands and your body converts it to estrogen, testosterone and other hormones. And just as importantly DHEA is responsible for having an active part in how your body burns and stores fat in your belly . Studies have found having adequate levels of DHEA can cause your body to burn off excess belly fat and improve insulin sensitivity .
Both HGH and DHEA levels naturally decrease as you age so its important to increase the amount you have naturally. Intermittent Fasting has been found to boost HGH levels as well as lowering the amount of sugar you consume . Optimizing your sleep and intense exercise can also lead to improvements in these two vital hormones.
Menopausal Belly Bulge
Weight gain for many women is common with menopause. This is because their bodies become more estrogen dominant . This high amount of estrogen leads to more insulin resistance ending with increases in abdominal fat .
How do you get rid of a hormonal belly?
The Last Word
What Else You Should Know
Cost: Eating organic will probably add to your grocery bill. Beyond your food shopping and supplements, the hormone tests Turner recommends may not be covered by your insurance.
Support: None, though Turner runs a Toronto clinic that offers health assessments, nutrition and exercise coaching, and other health and wellness services.
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Youre Eating Clean But Your Tummys Still Expanding
More often than not, belly fat can be traced to your diet. But if your tummys popping despite a steady diet and lifestyle, your weight gain could be hormonal.
Hormone levels can change for a variety of reasons outside your control, including:
- some cancer treatments
- underlying medical probs
Belly weight gain could just mean that your estrogen or testosterone levels are fluctuating because youre getting older. But if you havent changed your lifestyle and you arent approaching middle age, chat with your doctor about checking for underlying health conditions.
Signs Of Hormonal Belly & How To Get Rid Of It
In this Article:
You exercise regularly and eat as many nutritious meals as possible. Yet, the scale says youre gaining weight, not reducing it. And that stubborn excess weight around your waistline just wont budge. So whats up?
Even a minor change in our hormone levels can cause extra belly fat in some cases.
Hormones play a role in a variety of biological functions, including stress, metabolism, sexual desire, and hunger. If a person lacks specific hormones, it can lead to abdominal weight gain, which is referred to as a hormonal belly.
So, how can you tell if those love handles are just a few extra pounds from a pizza and wine binge or if theyre a sign of anything more serious? Here are five symptoms that your hormones are at fault for and what to do about them.
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How To Get Rid Of Mommy Belly Without Exercise
But the reality is weight loss is only step 1 of getting rid of stubborn fat.Conclusion of belly fat types, their causes, and ways to get rid of them the different types of bellies are categorized by the part of your body where they appear.Data shows that it doesnt really matter if you eat several small meals per day, or 3 larger meals per day when it comes to weight loss.Do air bicycles from the same floor position, only this time bend your knees and lock your fingers behind your neck, touching your right elbow to your left knee.
Do one push up then quickly reverse your legs back to the squat position and perform a jump to standing position.Exercises to reduce stomach sagging.Focus on healthy fats and proteins and try to stay away from empty calories found in carbohydrates.Getting rid of a mommy pooch is all about lowering your body fat percentage.
Hold for 20 and build up as you get stronger.Hold the position for at least 30 seconds and work up to holding it for a minute or longer as you increase your strength.I had a baby belly like that too.I had stretch marks, but my belly was still pretty flat, and a little exercise got it back into shape.
I still have about 20 to go.I think that every persons skin is different so if you have good skin itll probably get a lot better but it will never be the same.Instead, take a brisk walk around your estate block or on a nature trail near you.It hasnt gone all the way but its getting there.
The Good News S There Are Lots Of Things You Can Do To Increase Your Testosterone Levels Naturally
Cut out or cut down on the major contributors to low testosterone level such as:
Trans fats which are found in baked goods like cookies doughnuts and pies
Fried foods like French fries or deep fried foods like onion rings or tempura
Mercury can lower levels. So make sure to not eat too much canned foods
Msg is another one, so avoid processed foods and packaged foods much as possible.
Alcohol is another big one to watch out for!
Then of course taking a care of you sleep and having a proper weight lifting program to promote muscle growth is essential too!
Estrogen levels can also affect men. One particular one called Estradiol was studied in 2016 article, which showed that in males, estradiol is critical in regulating the libido, the production of sperm, and erectile function. Low levels of estrogen can also cause low sexual desire and has been linked to having excess fat around the belly.
Again the natural fix would be the same. Reduce stress. Make healthy life style choices. Increase your physical activity. Make sure to eat lots leaf greens and cut out fast foods, and processed foods.
If you need more help I am a email away. Message and we can set up a one to one free training session and or discovery call here.
Talk soon! Rob
Committed To Your Success
PS. IN CASE YOU DID NOT SEE THIS. .Stuff your face and lose weight! Learn How To Lose Weight Fast, Without Giving Up Any Of Your Favorite Foods
Hormonal Belly Woman: How To Fight Stubborn Fat In Your Midsection
There are many different reasons why people have stubborn fat in their midsection, but the most common culprit is hormone imbalance. The reason for this is that when your hormones are out of balance, they can cause weight gain or difficulty in losing weight in certain parts of your body. This means that you might be able to fight off belly fat by correcting hormonal imbalances first. But how do you know if you have a hormone imbalance? And what should you do about it? Heres some information on how to tell if youre experiencing hormonal problems and what steps to take after determining that this may be the case.
Can I Test My Own Cortisol Levels
When your cortisol is tested at a doctors office, its typically done using a blood sample. Most at-home cortisol tests are collected through a saliva sample, though a few may use urine or blood samples. Getting tested at a doctors office or hospital is generally more accurate than a self-collected test.
Keep Portions In Check And Time Your Meals Right
Your metabolism has slowed down by the time you hit menopause with some research suggesting it burns a couple hundred calories fewer a day. You can very quickly avoid 200 calories, but that can also very quickly add up if you dont reduce the number of calories you consume, says Christine Palumbo, RD, a nutrition expert in Chicago.
Its also this time in your life, Palumbo notes, when you may be easing up from the daily duties of preparing meals for your family, and you just want to take a break from the kitchen. She has cooked for 25 years, and is sick of it, and she just wants to go out to eat, says Palumbo. What happens then is that you will inevitably eat twice as many calories as you need at that meal, and its often accompanied by alcohol, which is also associated with abdominal weight gain. Order appetizers as entrees and ask for a to-go container for leftovers when you do indulge in a large main course.
Stay In The Moment And Stop Rushing Off To Do Things
Focusing on just one thing seems so 1980! Who does that? We have texts to read and send, emails to check, selfies to take, and a whole host of other things that take us away from the moment at hand. This one. Now this one
Stay in the moment, and youre likely to have less belly fat, according to a study from the International Journal of Behavioral Medicine.
Focus on the moment at hand, breathe, and take in your surroundings instead of constantly rushing off to do things. Unconsciously, you may find yourself slipping into a smaller pair of pants.
What Hormonal Imbalances Can Cause Belly Fat
- Thyroid: The thyroid gland secretes hormones that control metabolism, a process by which the body consumes energy. When your thyroid doesnt produce enough thyroid hormones , most body processes slow down, which leads to weight gain, especially around the abdomen. According to the American Thyroid Association, weight gain due to hypothyroidism may be caused by a buildup of salt and water as opposed to a buildup of fat.
- Cortisol: Cortisol is released in response to stressful situations. When you are agitated, your body goes into flight-or-fight or survival mode, triggered by the secretion of cortisol by the adrenal gland. Increased cortisol can lead to the accumulation of fat around the abdomen.
- Leptin: Leptin helps you feel full after a meal. However, when leptin levels increase and lead to leptin resistance, this can cause increased food intake and fat accumulation in the abdomen.
- Estrogen:Low testosterone levels may reduce libido and increase abdominal fat in both men and women.
- Testosterone: Low testosterone levels in males decrease growth and increase fat accumulation in the body. Increased testosterone levels in females increase insulin resistance, which leads to the accumulation of abdominal fat.
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 Do You Stop Stress
How can we handle stress in healthy ways?