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How To Lose Weight Hormonal Belly

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  • Cut the sugar. When your hormones are out of balance in perimenopause, balancing your hormones and optimizing your overall health are virtual requirements for losing unwanted weight and belly fat. Sugar is a trigger for for hormonal imbalance, so keep it to a bare minimum in your diet by eliminating sugary processed foods which are notorious for containing large amounts of added sugar as well as unhealthy fats that also harm hormones. If youre craving something sweet snack on a serving of fresh fruit. Apples, pomegranates and cherries are considered superfoods for hormonal health because they contain hormone-friendly compounds that can improve hormonal balance and satisfy your sweet tooth.
  • Eat foods that lower inflammation. As you go through the menopause transition, increasing oxidative damage throughout the body can trigger chronic inflammation. Science tells us again and again that there’s a direct link between chronic inflammation and difficulties with shedding excess weight. You can stop this chain reaction and protect your body from oxidative stress by increasing your intake of antioxidant-rich foods. These include: broccoli, spinach, carrots, artichokes, cabbage, asparagus, avocados, beetroot, radish, lettuce, sweet potatoes, kale, nuts and even dark chocolate.
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    Read Also: How To Raise Estrogen Levels

    Take Steps To Reduce Stress

    Research shows that stress can take a toll on your hormones, primarily the stress hormone cortisol, and taking steps to reduce your stress levels can help you balance your hormones. Stress-reducing activities such as yoga, meditation, exercise and listening to relaxing music are all great ways to help manage stress.

    Insulin Resistance And Sugar Are The Devil

    How To Get Rid Of Hormonal Belly

    Insulin resistance is another big hormonal cause of stomach fat increases . Usually, this is brought on by eating too many foods that spike your blood sugar causing an insulinemic response in your body.

    Sugar, refined carbs, fruit juices, high glycemic foods, and processed foods can all cause a bad insulin response in your body. Our bodies are programmed from thousands of years of survival instincts to store belly fat when you eat this kind of food. This helps your body store up extra energy for winter or famine. This would be imperative for your ancestors survival.

    Insulin is produced in your pancreas and its main job is to move nutrients from the foods you eat into the cells of your fat, muscles, and liver . When insulin is released into your body its also going to slow down your fat-burning metabolism by not allowing your body to burn off fat for fuel .

    But by eating too many of the above bad foods your body is gradually going to become insulin resistant. The negative impact of this will be having more trouble burning off fat for energy and instead will promote the storage of belly fat.

    Insulin can also negatively impact other fat-burning hormones in your body such as leptin. Leptin is known as the anti-starvation hormone and is produced by your fat cells. Researchers now believe leptin resistance to be a driving force of modern-day obesity .

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    Hormonal Belly Fat: What Is It And How To Get Rid Of It

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    • HORMONESHormonal Belly Fat: What Is It and How to Get Rid of It

    Lower belly fat affects many people, and recognizing and understanding its causes can help you burn it off. Sometimes hormones can be the culprit for excess belly fat. As we age or experience lifestyle changes, our hormone levels can fluctuate due to several factors, such as menopause or high stress levels, resulting in a hormonal belly.

    Fortunately, many tips and treatment options are available to help you get your hormones in check and lose hormonal body fat to achieve your ideal body weight.

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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.

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    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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    The Bane Of Hormonal Belly Fat

    When it comes to stubborn weight loss, one of the biggest complaints I hear about is the expanding waist line, pot belly, beer bellyin short, belly fat. For many people, this is the first area of the body where weight gain shows, and the last place it wants to leave. Unlike subcutaneous fat, which is stored just under the skin , belly fat is most often visceral, located around your midsection all the way inside the abdominal cavity. It feels harder because it is beneath the muscle, rather than on top.

    Because of visceral fats location closer to the vital organs of your body, this type of fat greatly increases your risk for serious health problems. Since visceral fat cells are released directly into your blood, they end up making their way into your liver, pancreas, heart, and other vital organs which is a problem considering these fat cells contain triglycerides that can pump harmful free fatty acids into cells that are not designed to store fat. This can trigger a cascade of health problems, so its vitally important to reduce this type of fat as much as possible.

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    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.

    Does It Allow For Dietary Restrictions Or Preferences

    Vegetarians and vegans: The diet includes protein sources that would work for you.

    Gluten-free: You give up gluten for the first 2 weeks of this diet. After that, gluten isn’t completely off-limits. Turner does advise readers to avoid some processed carbs, like white flour and white rice, and to steer clear of any foods that they felt they had a bad reaction to after the detox phase.

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    Avoid Excess Consumption Especially Snacks Nuts Alcohol And Keto Treats

    When metabolism slows during menopause, even consuming slightly more than you need can add to weight struggles. While a low-carb diet can help you keep consumption in check by reducing cravings and increasing satiety between meals, you can still go overboard on keto-approved foods.28

    Paying attention to food and drinks that contain little nutrition and/or lots of calories is important for women in menopause. That means be careful with keto desserts, fat bombs, bulletproof coffee, MCT oil, alcohol, low-carb fruits, and nuts. If youre really struggling, try replacing full-fat dairy like cheese and Greek yogurt with lower fat versions.

    Understanding hunger signals helps control excess consumption, too.

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    Oestrogen And Fat Distribution At Menopause

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    A change in hormone levels, mainly oestrogen, may influence body fat distribution.

    Many women in perimenopause and early post menopause years gain fat mass as their oestrogen levels drop. Women of childbearing age tend to store fat in the lower body , while men and postmenopausal women store fat around the abdomen .

    Animal studies have shown that a lack of oestrogen leads to unwanted abdominal fat, although the exact mechanisms are not yet understood.

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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.

    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.

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