Cut Down On Carbohydrates
To improve insulin sensitivity, you will likely need to cut down on the amount of carbs you eat. But theres a catch.
Carbohydrates can be either simple or complex. Simple carbs break down very quickly and lead to rapid , requiring fast action by the pancreas.
Complex carbs, on the other hand, contain more fiber and take longer to digest. They are a much more stable source of energy and cause blood glucose to rise gradually.
Therefore, you will likely want to cut back on the amount of simple carbs you eat. The single greatest source of simple carbohydrates is sugar.
How Is Hormonal Weight Gain Different
When weight gain is the result of hormones, simple shifts in diet and exercise habits arent always enough, and a medical diagnosis is needed to identify the source and prescribe correct treatment.
Hormones are your bodys chemical messengers, controlling such important elements as growth, sexual function, reproduction, metabolism and even your mood. And changes in these hormones can sometimes result in unexpected and uncontrollable weight gain. A few examples include:
Estrogen shifts. During menopause, a decrease in estrogen is linked to lower muscle mass and increased fat stores for women, usually around the midsection. Conversely, higher than normal estrogen levels can cause endometriosis, fibroids or menstrual bloating.
Testosterone decreases. For both men and women, a decrease in testosterone means reduction in muscle mass, which lowers the bodys metabolic rate, resulting in increased body fat.
Increased androgens. In women, an increase in hormones called androgens is linked to polycystic ovary syndrome , which not only interferes with fertility but can cause cysts and weight gain.
Diabetes. Treating diabetes can cause weight gain if your daily prescribed insulin intake is higher than the energy you burn each day.
Thyroid deficiency. Underactive thyroid, also called hypothyroidism, slows the bodys ability to burn calories.
Resolve Your Hormonal Weight Gain Issues
If you believe a hormone imbalance may be inhibiting your weight-loss journey, we are here to help you. We specialize in bio-identical hormone replacement therapy and design individual treatment plans for all of our patients.If you have any questions about hormonal weight gain or our program, or send us an email. Were here to help you on your journey to wellness.
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Why Is Belly Fat Bad
Belly fat is the type of fat that hugs our organs. In these areas, an accumulation of fat increases the risk of developing metabolic syndrome, heart disease, diabetes, non-alcoholic liver disease, and obesity. Dr. Maria Anton, an Endocrinologist, notes that hormonal changes can affect a persons weight, cravings, and overall metabolism, but cautions that excess weight can increase a patients risk for diabetes, high blood pressure, and high cholesterol that can lead to cardiovascular disease its important to address it and coming to Pritikin would be beneficial to any of those patients. Its worth investing a little time in yourself to learn about ways you can make changes in your lifestyle that you can actually keep, that can help you lose belly fat. We cant change our genetics, or whats happening at developmental stages of life but we can change our lifestyle, notes Lon.
Obvious Signs Of Hormonal Weight Gain And How To Fix It
If you suspect that your hormones are making you gain weight, this article will show you signs of hormonal weight gain and how to fix it.
Hormones have a bigger impact on your body than you may realize. Unbalanced hormones can ruin your mood, cause fatigue, lower your libido, and trigger weight gain.
Dont be too quick to blame your hormones if the scale isnt budging. Most people fail to lose weight due to overeating. According to research, many dieters underestimate their calorie intake, which leads to weight gain.
However, hormonal imbalance can hinder weight loss, especially in women. Women experience more hormonal changes than men due to periods and menopause.
Men also struggle with hormonal weight gain due to poor nutrition, lack of sleep, excessive drinking, lack of muscle, and genetics.
Read on to discover the common signs of hormonal weight gain you should look out for. And then I will show you how to fix these imbalances.
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What You Can Do: Stop Overeating The Foods That Cause Insulin Resistance
How do we ensure our insulin levels remain balanced? First, we need to stop eating too much. Its a known fact that overeating leads to insulin resistance, especially when we eat too much food thats no good for our bodies and minds. When we eat too much sugar, too much fast food, and too many processed carbohydrates, insulin goes haywire. These elevated insulin levels lead to weight gain and low-grade inflammation. A 2010 study published in the journal Diabetes found that even eating too much of these foods in the short term leads to insulin resistance and weight gain.
You may also want to restrict carbohydrates in your diet. According to a study published in the journal Nutrition and Metabolism, a low-carb diet prevents metabolic syndrome and the insulin resistance that causes it. Other findings show drinking green tea, consuming omega-3 fatty acids from fatty fish, and eating adequate amounts of protein all help balance insulin levels.
Bioidentical Hormone Replacement Restores Hormone Balance
A sure way to reverse the effect of a hormone imbalance on your weight is to restore your hormones back to normal levels. The great thing about regaining your hormone balance is that it does more than help you lose weight it also helps to reverse and prevent the multitude of health problems that arise due to low hormones.
Here at BioAge Health, you receive personal attention and customized hormone replacement. We review your medical history and run advanced lab tests to determine your hormone levels. If you have any imbalances, your hormone therapy is individually developed to replace the precise amount and type of hormones you need.
Dr. Kodama prescribes SottoPelle® bioidentical hormone replacement therapy for several reasons. Bioidentical hormones are identical to those produced by your body, so they exert the same effect. Additionally, the hormones in your SottoPelle therapy are made from natural botanicals.
While youre on bioidentical hormone replacement therapy, we routinely check your hormone levels to be sure you maintain optimal, healthy levels.
Do you want to learn whether a hormone imbalance factors into your weight gain? Call BioAge Health or use the online booking feature to schedule an appointment.
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What Should I Eat To Lose Hormonal Belly Fat
You can overcome hormonal changes that are impacting your body weight by choosing low-calorie-dense foods. These foods help stave off hunger and cravings. This facilitates your ability to alter your body composition and helps you get back to feeling the way you did before the hormone changes.
5 Best Foods to Eat to Lose Belly Fat
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A Neat Way To Burn Calories
Many trainers get too focused on the calories clients burn during their training session and forget about how much they move the rest of the day . This other energy expenditure is called non-exercise activity thermogenesis , and it actually makes up the bulk of calories burned in a days activity.
If your clients are sedentary, ensuring theyre getting enough movement during the day should be a top priority. The suggestion for 10,000 steps is a great place to start. In the short term, apps or fitness trackers can be very effective tools for showing clients how inactive they truly are.
It can take 812 weeks to build new movement habits. Walking to work, taking the stairs, parking as far away from the entrance as possible , or doing a daily or nightly walk with friends or loved ones are all great ways to add more movement into the day.
If you want more context on NEAT, read this resourcenext!
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What Makes A Balanced Low
As we have seen both high fat and high carbohydrate diets have their advantages. Hence, the nutrient timing and food combining aspects of Ideal Proteins Alternative plan, designed specifically for Type 1 diabetics, combine the two diet approaches better and is even more effective for weight loss when you add activity to the picture.
The trick is to time insulin, which is the same as timing proteins, fats, and carbohydrates. Insulin has an enhanced effect at different times of the day and particularly during activity.
Tap Into The Power Of Meditation
Meditation has many scientifically proven benefits, but one of the lesser-known ones is that it can help with weight loss. One study done by Harvard found that meditation increased gray matter in the areas of the brain involved in sensory awareness and cognition . It also reduces cortisol levels which prevents stress-eating. So its highly recommended that you make meditation a part of your daily routine if you dont already.
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Symptoms Of Hormonal Weight Gain
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The most common symptom of hormonal imbalance is weight gain, which may lead to:
- Sexual dysfunction
So, consult a doctor if you face any of the above symptoms and go for a routine hormonal check-up for proper management.
Lets answer another common question that people have about hormonal weight gain.
Engage In Regular Exercise
If exercise could come in a pill, it would be the most prescribed drug out there. No exercise is bad for you, but aerobic, cardiovascular, and high-intensity interval training in particular raise your metabolism, cause increases in growth factors and anti-inflammatory hormones, as well as burn calories to stave off weight. Coupled with diet, it can really go a long way to get rid of belly fat, reverse weight gain, and lead a healthier life.
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Sudden Increase In Belly Fat
One of the clearest indicators that you may be suffering from hormonal weight gain is a sudden increase in belly fat. This typically occurs when your cortisol levels are high because of stress or anxiety. The higher your cortisol levels, the more likely it is for you to store body fat on your stomach instead of burning it as energy or using it as fuel throughout the day
Create A List Of Reasons You Want To Lose Weight
Those who are most successful at losing weight after 40 do it when they have a very clear reason why they want to get leaner. Maybe youve been watching the scale creep up a pound or two every year and are ready to nix bad habits, or youve been given a wake-up call by your doctor that its time to get serious about how your weight is impacting your overall health. You need to have a mental awakening that puts you in a state of readiness to change. If youre not engaged mentally, its not happening, says Pamela Peeke, M.D., author of The Hunger Fix.
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Details About The Hormones Of Weight Gain
Estrogen: Estrogen is one of the two female sex hormones, and is responsible for the beginning of puberty, the menstrual cycle, and when it drops perimenopause begins. Beyond that, estrogen has many other functions, including:
Helping to control blood cholesterol levels,
Promoting bone health,
Protecting the brain, and regulating mood,
There are three main types of estrogen:
Estrone, or E1, is produced after menopause.
Estradiol or E2, produced in the childbearing years.
Estriol, or E3, which the body produces during pregnancy.
Symptoms of low estrogen
Headaches
Dry and sagging skin
At appropriate levels, estrogen can strongly regulate and reduce food intake, which translates to weight. Too little or too much estrogen and weight gain often result. Studies have regularly shown that following estrogen replacement, like with HRT, food intake decreases significantly. Replacing the decreased estrogen in a menopausal woman can likely reverse excess food intake.1
Estrogen and progesterone are called sex steroid hormones. Both are involved in the metabolism, accumulation, and distribution of fat.1 Produced mostly in the ovaries, estrogens primary role is to maintain the female reproductive organs. But estrogen has lots of other responsibilities, like regulating feelings of hunger, keeping the pace of the metabolic rate, and the accumulation and distribution of fat.1
Take HRT,
Eat protein at most meals,
Avoid sugar, and
Eat More Fruits And Vegetables
According to Dr. Siegel, focusing on whole foods like is very important in improving insulin sensitivity: The overall healthy diet that I recommend to anyone is plant-based, unprocessed foods.
Not only do fruits and vegetables fight insulin resistance, but theyre the richest sources of soluble fiber. Some of the top choices are:
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What Does Estrogen Do
Estrogen, as we earlier said, is the female hormone. It plays an important role in all female life functions.
- We cant fail to mention puberty. An estrogen surge is responsible for the development of secondary sexual characteristics in a female. The development of the breasts, maturation of reproductive organs, storage of fat in the breasts and hip region, etc. These are all influenced by estrogen. A girl with low estrogen levels will have delayed puberty. Until the estrogen reaches a sufficient level.
- The menstrual cycle is regulated by estrogen, alongside progesterone. The cyclic changes that take place in the ovaries and uterus would not take place without estrogen.
- Pregnancy and lactation/breastfeeding is another stage where estrogen plays a role.
- Menopause doesnt happen without the involvement of estrogen. However, in this case, there is an estrogen drop, not an increase.
Basically, estrogen is one of the main things that makes a woman a woman.
How Long Does It Take To See Results
Within 6 weeks of starting to include some exercises that increase lean muscle mass, you might see some shifting and definition, but youll already notice your strength has increased. Its so empowering it feels great! says Carol. Youll get faster results than youll get on your own. Its a kick start that involves all sorts of changes , including a shift in upper body posture, and more defined muscles.
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Low And High Estrogen Causes Weight Gain In Women
Part 1 of a two part series on Hormonal Imbalance and Weight Loss
Hormones are made in endocrine glands and passed from the cells of the gland directly into the bloodstream. When a rapid response is needed, hormone release can be triggered directly by stimulus from a neuron. Hormones communicate with your body when they reach their target cell and bring about a change or effect to that cell. Organs, glands and tissues that make up your endocrine system are sensitive to disease, diet and other stress that may cause an over production or under production of hormones. Excessive release and deficiencies of hormones that can cause weight gain and make it difficult to lose weight can be identified with MRC saliva testing.
Balance your estrogen, progesterone and testosterone hormones
In addition to being a sex hormone, testosterone drives the physical attributes that help you look and feel younger by supporting muscle mass that prevents the formation of cellulite. As testosterone levels decrease, men and women can gain weight but weight gain is easier in women due to high estrogen levels. Lower levels of testosterone can cause sex hormones to fluctuate resulting in estrogen dominance. Changing how and what you eat, as well as choosing the right supplements, can stimulate the natural secretion of hormones to balance estrogen, progesterone and testosterone levels. This can increase your metabolism by helping to retain lean muscle mass.
DHEA may reverse abdominal fat deposits
How To Lower Your Cortisol Levels
The best way to lower your cortisol levels, move past your plateau and avoid further weight gain, is to lower your stress levels.
If you can learn how to control your stress, it can help you on your weight loss journey. Here are some tips and suggestions of things you can do to stop stress:
- Take time to do the things you enjoy
- Spend time with animals/pets
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Get Sufficient Sleep For Faster Weight Loss
It may not seem like it, but while youre sleeping your body is busy doing the most important work for your well-being. Heres what I mean
You see, in order to reset your weight loss hormones your body needs time for R& R .
Rest and Repair cant occur when youre awake because youre already busy thinking, executing, planning and eating.
So, your sleep hours are when your body puts all the good stuff the smoothies, anti-inflammatory foods and supplements to use.
Give yourself enough sleep time every night, so that your body can do the hard work for you.
Thats hard work that you wont have to worry about
Your Low Testosterone Levels Are Slowing Down Your Metabolism
You are confronted with an astounding number of toxins each day, including pesticides, herbicides, genetically modified foods, and about six different synthetic hormones in meat. Toxins are lurking in face creams, prescription drugs, processed foods, your lipstick, the linings of tuna fish cans, the fire-retardant materials in couches, and even the air you breathe. The list goes on.
Many types of these toxins, such as pesticides, plastics, and industrial chemicals, behave like estrogen when absorbed in the body. Experts believe that our increasing exposure to toxins helps explain why so many girls are entering puberty earlier and why many boys exhibit feminine characteristics such as developing breasts. Xeno-estrogens, as these particular toxins are called, have been associated with an elevated risk of estrogen-driven diseases like breast and ovarian cancers and endometriosis.
HOW TO LOSE BELLY FAT
All this fake estrogen overwhelms your body’s testosteronewhich is vital for hormone balanceand contributes to estrogen overload. Testosterone contributes to muscle growth, which in turn supports metabolism. And, as we already know, estrogen overload raises insulin insensitivity. The combination adds pounds to your frame: A study from Sweden published in the journal Chemosphere showed that exposure to a particular type of pesticide called organochloride was linked to a weight gain of 9½ pounds over 50 years.
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