It is all about HORMONES
Are you like Michelle, who has been a hardcore exercise enthusiast, and been on lots of different diets? Maybe you are more like Tricia who has “tried” everything but who struggles to be consistent and slowly gained weight and is concerned about overall health. You may even be like Ann, who does not like feeling bloated and yucky all the time. Many women find it a challenge to be the ideal weight and size they desire for their best health. Most are ready to feel their most vibrant and juiciest ever, but their hormones may be slowing them down.
What to know about Estrogen and Body Fat
Estrogen and Progesterone are not as impactful as Insulin, Cortisol, and the Thyroid Hormones, as the critical drivers for metabolism and fat burning, but they do play a role.
How they all play a role – When insulin and Cortisol (stress hormone) are high over long periods, it creates a perfect environment. The environment to store fat with excess calories and reduce fat-burning when calories are low. These do not make a great combination, especially for menopausal women.
Here is where estrogen comes in
Estrogen is known to help counteract the effects of the Cortisol. As estrogen levels decline for women in perimenopause and menopause, they tend to gain FAT in their midsection, even though they may eat well and exercise regularly.
Not as much estrogen + high cortisol (stress hormone) = more belly fat.
What are Key Factors to Work with and Reduce The Belly Bulge
Improve body composition by training with weights at least 3x a week
Lifting weights for Women is not only about MUSCLE and being FIT. You may not want to hear the truth but –
Regular weight training two to three days a week could build muscle strength and muscle mass and will help preserve bone density and vitality. Strength training can also reduce your risk for osteoporosis, heart disease, arthritis, and Type 2 diabetes. Also, can I get a Drumroll, please?… Strength training improves sleep and reduces depression.
Try strength training with high-intensity interval training (HIIT), also called burst training, which will improve fat burning and glucose tolerance.
A low-sugar diet is one of the best ways to keep estrogen levels in check
YOU HEAR THIS CONSISTENTLY FOR A REASON –
It is essential to know that after menopause, the body will react differently to excess carbohydrates and become more sensitive to stress.
Have you noticed how you can not eat the carbs you use to without them affecting your midsection? Do you have more difficulty sleeping when you eat bread or have an extra glass of wine?
To manage this impact on our bodies, we need to look at it from a hormonal approach not only a caloric one.
Control all foods that have the potential to increase insulin – not only for the belly bulge but for decreasing risk of Metabolic Diseases. Refined Sugar and Excess Fructose are not the only foods to consider getting out of your diet. You will need to reconsider foods you may have thought healthy. Foods like: whole-grain bread, sweet fruits, and dairy. Also, girlfriends those glasses of wine that everyone may have touted are beneficial for your health is far from the truth. Wine and other alcohol take precedence over all other food and nutrients. Your body will want to metabolize alcohol as quickly as possible. This process will wreak havoc on certain hormones, make it impossible to metabolize other food, therefore, storing the extra as fat.
* Plenty of green vegetables and other non-starchy vegetables.
* Protein (fish, chicken, etc.) I can almost bet most of you do not get enough Protein.
* Lower sugar fruits like berries will become your fat-burning friends.
* Healthy Oils only which are – Extra Virgin Olive Oil, Avocado Oil, and Coconut Oil (NEVER Canola, Soybean, or Vegetable Oil)
Establishing and maintaining a proper weight can be very difficult and it does take effort. Creating ideal habits, behaviors, and mindset, you can implement steps slowly into your routine and provide yourself with longer-lasting results for the better. I know I have done it, continue to make changes, and have seen it work for my clients who stay the course.
This blog is part 1 of 2 on Hormones and Fat Loss.
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