Filter
Reset
Sort ByRelevance
vegetarianvegetarian
Reset
  • Ingredients
  • Diets
  • Allergies
  • Nutrition
  • Techniques
  • Cuisines
  • Time
Without


Women, belly fat and hormones

  1. An expanding waist is sometimes considered the price we have to pay for getting older. For women, this can be the case, especially after menopause when body fat tends to shift to the abdomen.

  2. An expanding waist is sometimes considered the price we have to pay for getting older. For women, this may be the case, especially after menopause when body fat tends to shift to the abdomen.

  1. Still, an increase in belly fat means more than just having trouble closing the zipper on your jeans. Research shows that belly fat also contributes to serious health risks.

  2. Still, an increase in belly fat means more than just having trouble closing the zipper of your jeans. Research shows that belly fat also contributes to serious health risks.

  1. The good news? The dangers of belly fat can be reduced.

What about belly fat?

  1. Your weight is largely determined by the way you balance the calories you eat with the energy you burn. If you eat too much and exercise too little, you will likely gain excess weight - including belly fat.

  2. Your weight is largely determined by how you balance the calories you eat with the energy you burn. If you eat too much and exercise too little, you will likely gain excess weight - including belly fat.

  1. But aging also plays a role. Your muscle mass may decrease somewhat as you age, while fat increases. Loss of muscle mass also decreases the rate at which your body burns calories, which can make it more difficult to maintain a healthy weight.

  1. Many women also notice an increase in belly fat as they age - even if they don't gain weight in other places. This is likely due to a drop in estrogen, which appears to control where fat accumulates in the body.

  1. The tendency to put on weight around the waist - and get an 'apple figure' instead of a 'pear figure' - may have a genetic component .

  2. The tendency to put on weight around the waist - and get an â € apple figureâ € ™ instead of a â € pear figureâ € ™ - may have a genetic component .

Why belly fat is more than superficial

  1. The problem with belly fat is that it is not limited to that extra layer of fat just under the skin (subcutaneous fat). It also contains visceral fat, which lies deep in your abdomen, around your internal organs.

  2. The problem with belly fat is that it is not limited to that extra layer of fat just under the skin (subcutaneous fat). It also contains visceral fat, which lies deep in your stomach, around your internal organs.

  1. While subcutaneous fat is a cosmetic concern, visceral fat has been linked to far more dangerous health problems, including:

  1. Research has associated belly fat, regardless of your total weight, with an increased risk of premature death. In fact, some studies have even shown that even when women are of normal weight based on the standard body mass index (BMI), a larger waist still increases the risk of dying from cardiovascular disease.

  2. Research has associated belly fat, regardless of your total weight, with an increased risk of premature death. In fact, some studies have even shown that even when women have a normal weight based on the standard body mass index (BMI), a larger waist still increases the risk of dying from cardiovascular disease.

What causes many women to have excess belly fat?

  1. Excess belly fat is a common problem for many women. Also known clinically as visceral fat, excess belly fat increases the risk of developing cardiovascular disease, diabetes and some cancers. While poor nutrition and lack of exercise can be contributing factors, hormonal changes, age, stress and hereditary factors, among others, also play a role. You can reduce your belly fat through a combination of exercise, a healthy diet and targeted abdominal exercises.

  1. Heredity, when it comes to women and belly fat, is a culprit. A 2012 study published in the journal Diabetes found that women are more sensitive than men to an enzyme caused by vitamin A and found in dietary fat. The enzyme induces the release of hormones, which promote fat storage in women more than in men. A 2010 study published in the Journal of Obesity found that genetic factors are responsible for the development of excess belly fat in some women.

  1. So, based on your genetic predisposition, you may simply have inherited a predisposition for accumulating fat in your abdominal area. While you can reduce your belly fat through exercise and strengthen your abs with targeted muscle strengthening exercises, if you have a hereditary predisposition to gaining fat in your abdominal area, it can just be a losing battle. difficult to develop a perfectly flat stomach.

  1. As you get older, your body's production of the hormone DHEA begins to decline. According to the Harvard Women's Health Watch, some studies have associated this decline with an increase in belly fat build-up, although other studies have found no association at all. While the results of DHEA's effect on belly fat are still unclear, some doctors and researchers believe that DHEA supplementation may lead to a reduction in belly fat. Plus, as you get older, your metabolism starts to slow down which could be another possible age-related cause of excess belly fat.

  1. According to a 2000 study from Yale University, women who are more prone to stress and are not overweight are more likely to develop excess belly fat. This study showed that some women are more sensitive to the effects of the stress hormone cortisol, which is responsible for the accumulation of fat around the organs and the development of large amounts of belly fat.

  1. Hormonal changes associated with menopause are another common culprit of excess belly fat. According to a study at Yale University, menopause causes a reduction in the production of sex hormones, such as estrogen, which can lead to the development of more belly fat. In addition, menopause shifts the place where your body stores fat; it is then mainly stored in your arms, legs and hips and the abdominal region. You will learn more about these hormonal changes later in this article.

Measuring your waist

  1. How do you find out if you have too much belly fat? Simply by measuring your waist:

  1. For women gives a waist measurement of more than 89 cm. an unhealthy concentration of belly fat and a greater risk of health problems.

The 'perfect' proportions

  1. The typical fat distribution for women is to store more fat in the bust, around the hips and on the buttocks / thighs and less fat in the waist. This is the primary role that estrogen plays in female physiology.

  1. Many are not aware of this, but a lot of research has been done on the female body shape and attractiveness (this is also true for the male body, but that's for another article) . What's interesting is that this research shows that it differs from culture to culture on how people prefer to see female physique.

  1. The research has even determined what the female proportions are, which are preferred by men and women. Those ratios are a waist-hip ratio (WHR) of 0.7-0.8 and a waist-chest ratio (WCR) of 0.7-0.8. So the â € ˜perfectâ € ™ feminine proportions would be 90:60:90 (waist: chest: hips).

  1. Depending on the proportions, the women could be smaller, taller, taller or shorter. The relative proportions of waist to chest and hips thus dominate attractiveness for women.

  1. This is important because the waist-hip ratio (WHR) rises well above 0.8, which is an indication that the hormonal state is changing. Menopausal women can have a say in this. They may not gain weight, but their physical proportions do change. This is the influence of estrogen and progesterone. As estrogen / progesterone levels drop and testosterone, cortisol and insulin levels rise, the physical proportions will change. When you look at female belly fat, it is these ratios that tell you the most about your progress and not your weight that you see on the scales.

Both overweight and underweight women struggle with belly fat

  1. You should also know this: Larger bellies (ie higher waist-to-hip ratios) occur in both thin and overweight women. This just goes to show that belly fat is not simply a matter of gaining or losing fat. Calories certainly play a role, but hormones play an even bigger role when it comes to where we store fat and how to get rid of that stubborn fat.

  1. If you are a woman who does everything by the book and is still struggling with female belly fat and in particular a thin woman suffering from belly fat, you must understand that stress management greatest focus should be.

  1. It is NOT about too many calories and also NOT about too many carbohydrates. It's not because you're not getting enough exercise. It's stress !!!

  1. In fact, the diet mentality of eating less and exercising more is exactly the wrong approach to eliminate stubborn female belly fat. This simply adds to the stress and there is a lot of evidence to suggest that dieting can even make your waist (ie your belly) fatter.

  1. By the way, when I use the term "stress" it is important that you understand what I mean. For some reason, we link stress with being emotional upset. So we think if we are not anxious or depressed, we are not stressed. This is a dangerous misconception when it comes to belly fat.

  1. Let's take as an example a mother who has just given birth to her first child. She is happy, delighted and full of admiration. This can be one of the happiest and most incredible moments of her life. Is she stressed? Probably more than anyone else on this planet! She does not get enough sleep (stress). She is nutritionally depleted because she first had to grow the baby in her belly and now give her baby milk (stress). She has a whole new life and it is impossible to be prepared for that (stress). This shows that you can be very happy, but still be under a lot of stress.

  1. Doing too many cardio exercises, following chronic and extreme diets, worrying about your body image, worrying about work, experiencing tension in your relationship, lack of sleep, etc. ... all forms of stress. And what we know with certainty about women who suffer from stubborn belly fat is that they are more stress-reactive and less able to adapt to stress than women without belly fat. In other words, female belly fat is a matter of stress. For women who suffer from stubborn belly fat, which they can't get rid of, going to bed an hour earlier may be a better strategy than spending an extra hour on the treadmill!

  1. Believe it or not, armbands are not only unattractive but having that extra weight around the belly is really bad for your health - worse than having too much weight on your hips or thighs - and it is an important indicator of a hormonal imbalance. If you are struggling to lose weight and keep it off too, I guarantee you will have problems with your hormones. Your hormones play a huge role in weight loss including your metabolism, where your body stores fat, your appetite and even your cravings! This means that regardless of your diet and exercise, any hormonal imbalance will sabotage your efforts.

How to reset your hormones

  1. Extra belly fat can indicate one or more of the following hormonal imbalances: too much estrogen, too little testosterone, low levels of DHEA (a hormone of the adrenal glands) or high levels of insulin and cortisol. Belly fat also increases the risk of cardiovascular disease and diabetes. A plan to get rid of this stubborn fat should include proper nutrition, exercise, sleep and of course motivation. All these components together will ensure a healthy balance, resulting in fat loss.

  1. We will take a closer look at each of the hormonal players in this process and I will give you my suggestions for supplements that can help you get back on track.

  1. Insulin is an essential component and its main function is to process sugar in the bloodstream and bring it to the cells for use as fuel or to store it as fat. A primary cause is excessive consumption of sugar or carbohydrates, which is characteristic of many diets today. This includes low-nutrient carbohydrates such as processed foods, sugary drinks and sodas, packaged low-fat foods along with inadequate protein intake, inadequate fat intake and inadequate fiber consumption. Insulin resistance can also be attributed to lack of exercise, excessive alcohol consumption, too much stress, a family history of diabetes, high blood pressure, and especially excess body fat around the abdomen. Chronically high insulin levels can also result in a pre-diabetic condition called metabolic syndrome (or insulin resistance) and Type 2 diabetes, which further promotes weight gain. It is estimated that currently 1 in 4 Europeans have insulin resistance.

  1. Solution: increase your protein intake. Stick to about 20 to 25 grams per meal and about 15 to 20 grams per snack. Depending on your body build and training schedule, this is probably enough to get you started. Men should add an extra 10 grams of protein per meal and 5 grams per snack. A higher protein intake balances your blood sugar and keeps insulin levels low - a metabolic must for controlling your appetite and promoting fat loss. Protein stimulates the activity of many of our fat-burning and appetite-controlling hormones and encourages us to consume them in the right amounts. Following a diet that is high in protein helps eliminate belly fat, according to a study (March 2002) published in Diabetes Care. Researchers compared 54 men and women with Type 2 diabetes and obesity to a high-protein diet with a diet that was low in protein. The participants on the high-protein diet showed a significantly greater reduction in total and abdominal fat mass and a greater reduction in their LDL cholesterol. The best protein options are those that are low in fat, such as chicken, turkey, low-fat cheese such as ricotta or cottage cheese, omega-3 eggs, crustaceans and shellfish such as scallops that are 100% protein.

  1. Persistently elevated levels of the stress hormone cortisol are very harmful to your health and your body composition. If you suffer from a mood disorder such as anxiety, depression, post-traumatic stress disorder or exhaustion or if you have a digestive problem such as irritable bowel syndrome, I bet you have way too much cortisol in your body. Not only does this increase your appetite and food cravings, it also causes a loss of muscle mass, libido and bone density, and contributes to depression and memory loss. In other words, chronic stress makes us weak, limp, and much older than we really are! Study after study shows that stress - even in people who are thin - causes belly fat. Researchers at Yale University found that lean women who had high levels of cortisol also had more belly fat. An article was published in the journal Psychosomatic Medicine in 2000 showing the link between cortisol and increased storage of belly fat.

  1. Solution: Get enough sleep and eat at the right times. You need to sleep at least 7.5 to 9 hours a night. Sleep deprivation causes us to wake up with higher levels of the stress hormone cortisol, which increases your appetite and cravings for food - especially sweet and carbohydrate-rich foods - even after we have eaten enough. Not only does poor sleep add extra pounds, sleeping well can actually help you lose weight by releasing hormones that control your appetite and boost your metabolism. A 2004 study from the University of Chicago was the first to show that sleep is an important regulator in controlling your appetite - it increases levels of leptin, the hormone that tells you to put your fork down. In the same year, researchers at the Stanford School of Medicine found that subjects, who got only five hours of sleep a night, experienced an increase in their BMI regardless of their diet and exercise. If your blood sugar goes up and down all day long, you can bet that this also applies to your cortisol. You can reduce the consequences associated with blood imbalance by eating a high-protein breakfast and leaving no more than 3-4 hours between meals or snacks.

  1. Belly fat in men increases the conversion of testosterone to estrogen. As estrogen levels rise, so does the tendency for belly fat to build up, which only makes the situation worse. The risk of prostate cancer also increases with higher estrogen levels. A premenopausal woman with a high level of estrogen (also known as estrogen dominance) is likely to experience PMS, too much fat around the hips, and difficulty losing weight. Menopausal women, as well as men, may experience low libido, memory loss, poor motivation, depression, loss of muscle mass and increased amounts of belly fat.

  1. Solution: a blood or saliva test can determine your levels. If these are too high, consider a product containing indole-3-carbinol, green tea and turmeric - all three help rid the body of excess negative estrogen and balance estrogen and testosterone. Taking a flax, chia seed, and / or non-psyllium fiber supplement will also help your body eliminate harmful estrogen.

  1. Testosterone levels decrease as the belly fat converts to estrogen and, for that matter, under a lot of stress. While you are under stress, your body will tend to make more stress hormones (cortisol) than testosterone. Testosterone levels will drop with age, overweight and stress, but today people experience a drop in their testosterone much earlier in life. This is a rather disturbing finding, given that low testosterone is linked to depression, obesity, osteoporosis, cardiovascular disease, and even death. Researchers at the University of Washington have found that men with low testosterone are more likely to have a big belly and other body fat. Signs that you may have low testosterone include loss of muscle tissue, depression, reduced strength, poor stamina, and low drive and motivation. If you have your testosterone level measured by means of a blood test, it indicates that you want to have both free and total testosterone measured.

  1. Solution: The herb tribulus terrestris can, without side effects, help boost levels again by lowering the binding of testosterone to sex hormone binding globulin (SHBG). Zinc supplementation and exercise can also help increase your testosterone. Also, ensure adequate protein intake for healthy testosterone levels.

  1. DHEA is a hormone produced by the adrenal glands. It is a precursor to estrogen and testosterone, and it also helps counteract the negative effects of cortisol. Often touted as the anti-aging hormone, DHEA affects our ability to lose fat and build muscle. It also increases your libido and helps us to be motivated, youthful and energized.

  1. Solution: Your DHEA levels are best measured in the blood or saliva and supplements should only be taken when a deficiency has been diagnosed. I prefer low doses of 5-25mg twice daily with meals. You should have your DHEA levels tested again after 4 to 6 weeks after taking the supplements to avoid excessive amounts in your body, which can be harmful. An herbal supplement can also increase your cortisol and DHEA enormously after just two weeks. I recommend taking one capsule in the morning and two before going to sleep.

  1. This all-powerful hormone affects just about every cell in the body and has a major impact on our feelings, actions and radiance. Because this regenerative hormone tends to decline with age, growth hormone supplements are often touted as a way to slow the effects of aging. The growth hormone is released during deep sleep and while we exercise. It is essential for tissue repair, muscle building, bone density and healthy body composition. A 2007 study published in the Journal of Clinical Endocrinology Metabolism linked abdominal obesity in post-menopausal women to low levels of the growth hormone, increased inflammation and an increased risk of cardiovascular disease.

  1. Solution: When we sleep in total darkness, melatonin is released, which can lead to a very slight but critical cooling of the body. When the body temperature drops, growth hormone is released and the regenerative magic works. If we sleep with the lights on or eat too close to bedtime, the natural cooling down process will not take place, putting us at risk of low levels of both melatonin and growth hormone. Sleeping in the pitch dark in a cool room and doing a short, intense 30-minute strength workout three times a week can naturally increase your growth hormone levels.

Six solutions to fight belly fat

  1. However, there are a number of strategies that have been shown to target belly fat more than other areas of the body.

  1. Here are 6 educated ways to lose belly fat.

  1. Added sugar is very unhealthy. Studies show it has harmful effects on healthy metabolism.

  1. Sugar is half glucose and half fructose, and fructose can only be metabolized by the liver. If you eat a lot of refined sugar, the liver becomes overloaded with fructose and is forced to convert everything into fat.

  1. Many studies have shown that excess sugar, especially due to the large amounts of fructose, can lead to an increased accumulation of fat in the abdomen. Some believe this is the main mechanism behind sugar's harmful health effects. It increases belly fat and fat in the liver, leading to insulin resistance and numerous other metabolic problems.

  1. Liquid sugar is even worse in this regard. Liquid calories are not “registered” by the brain, which is the case with solid calories, so drinking sugar-sweetened beverages will consume more calories than food. Studies show that sugar-sweetened drinks are linked to a 60% increased risk of childhood obesity.

  1. Make the decision to limit the amount of sugar in your diet and consider eliminating sugary drinks altogether.

  1. This includes sugar-sweetened drinks, fruit juices and various sports drinks, which are very high in sugar.

  1. Keep in mind that none of this applies to the whole fruit, which is very healthy and high in fiber, which reduces the negative effects of fructose. The amount of fructose you get from fruit is negligible compared to what you get from a diet rich in refined sugars.

  1. If you want to reduce your intake of refined sugar, you should start by reading the labels. Even foods marketed as healthy foods can contain enormous amounts of sugar.

  1. In short: Consumption of too much sugar, especially sugary drinks such as soft drinks, can be the primary cause of fat build-up in the abdomen.

  1. Protein is the most important macronutrient when it comes to losing weight.

  1. It has been shown that food cravings are reduced by 60% when the metabolism is increased by adding 80-100 kilocalories per day and eating 441 kilocalories per day less.

  1. If weight loss is your goal, adding protein may be the most effective change you can make to your diet. Not only will it help you lose weight, it can also help prevent weight gain if you ever decide to stop your weight loss efforts. There is also some evidence that protein is particularly effective against belly fat.

  1. One study showed that the amount and quality of the proteins consumed were related to the fat in the abdomen. That is to say, people who ate more and better protein had less belly fat. Another study from Denmark found that protein consumption was linked to a significantly reduced risk of belly fat. This study also showed that refined carbohydrates and oils were linked to increased amounts of belly fat, but that fruits and vegetables could be linked to decreased levels.

  1. Many of the studies showed that 25-30% of the calories you eat should be protein, so that's what you should aim for.

  1. So do your best to increase your intake of protein-rich foods, such as whole eggs, fish, seafood, legumes, nuts, meat, dairy and some whole grains. These are the best protein sources you can use.

  1. If you find it difficult to get enough protein from your diet, then taking a protein supplement (such as whey protein) is a healthy and easy way to increase your overall intake .

  1. If you are vegetarian or vegan, read this article on how to increase your protein intake.

  1. Tip: Consider cooking your food in coconut oil. Some studies have shown that 30ml (about 2 tablespoons) of coconut oil per day slightly reduces belly fat.

  1. In short: Eating enough protein is a very effective way to lose weight. Some studies suggest that protein is particularly effective against belly fat.

  1. Limiting carbohydrates is a very effective way to lose fat. This is supported by many studies. When people omit the carbohydrates from their diet, their hunger decreases and they lose weight more quickly.

  1. More than 20 controlled studies have now shown that a diet low in carbohydrates leads to 2-3 times more weight loss than low fat diets. A low-carbohydrate diet also leads to a rapid reduction of weight in moisture, so that you see immediate results. Within a few days you will see a considerable difference on the scales. There are also studies comparing low-carb and low-fat diets showing that the low-carb diets specifically target fat in the abdomen and fat around the organs and liver.

  1. What this means is that a very large portion of the fat you lose on a low-carb diet is dangerous belly fat. Avoiding refined carbohydrates (white bread, pasta, etc.) should be enough, especially if you also increase your protein intake.

  1. If you're looking to lose weight quickly, consider cutting your carbohydrates to 50 grams per day. This will put your body in ketosis, it will reduce your appetite and it will cause your body to use fat for fuel, which will make you lose weight. Of course, low-carb diets have many more health benefits than weight loss alone. They can also reduce the life-threatening effects of Type 2 diabetes.

  1. In short: Â Studies have shown that low-carbohydrate diets are particularly effective in getting rid of fat in the abdomen and fat around the organs and liver.

  1. Dietary fiber is indigestible vegetable fiber. It is often said that eating a lot of fiber can help you lose weight.

  1. That's true, but it's important to keep in mind that not all fibers are created equal. It seems that the soluble and viscous fibers in particular have a beneficial effect on your weight. These are the fibers that bind water and form a thick gel in the intestine. This gel can drastically slow down the movement of food through your stomach and small intestine and thus also slows down digestion and nutrient absorption. The end result is a long-lasting feeling of fullness and a loss of appetite.

  1. One study found that an extra 14 grams of fiber per day could be linked to a 10% decrease in calorie intake and a 2 kg weight loss. in four months. In a 5-year study, eating 10 grams of soluble fiber per day was linked to a 3.7% reduction in the amount of fat in the abdominal cavity, but had no effect on the amount of fat under the skin. What this means is that the soluble fiber is particularly effective in reducing harmful belly fat.

  1. The best way to get more fiber is to eat plenty of plant foods such as fruits and vegetables. Legumes, as well as some grains such as oats, are also a good source.

  1. In short: Â There is some evidence that the consumption of soluble dietary fiber can lead to a decrease in belly fat and that it can cause significant improvements in metabolic health.

  1. Movement is important for several reasons. It is one of the best things you can do if you want to live a long and healthy life and if you want to prevent disease. As shown in this article, exercising can be really effective in reducing belly fat.

  1. However, keep in mind that I'm not just talking about abdominal exercises here. Spot reduction (losing fat in one place) is impossible and doing endless amounts of crunches won't make the fat disappear from your belly.

  1. One study found that 6 weeks of abdominal muscle training had no measurable effect on the waist or the amount of fat in the abdominal cavity.

  1. That said, it can be very effective in conjunction with other forms of exercise. Cardio exercises (such as walking, running, swimming, etc.) have been shown in many studies to greatly reduce belly fat.

  1. Another study found that exercising can prevent abdominal fat from coming back after weight loss, implying that exercise is very important for weight maintenance.

  1. Exercise also reduces inflammation, improves blood sugar, and improves all other metabolic disorders associated with abdominal obesity.

  1. In short: Exercise can be very effective when trying to lose belly fat. It also provides a number of other health benefits.

Finallyâ €

  1. What you eat is important. Almost everyone knows this too. But it is surprising that most people actually have no idea what they are really eating.

  1. People think they are eating “high protein”, “low carbohydrate” or whatever, but they actually over- or underestimate this drastically.

  1. I think that for anyone who really wants to optimize their diet, keeping track of what they eat and drink for a while is absolutely necessary.

  1. If you want to increase your protein intake to 25-30% of the calories recommended above, eating more protein foods alone will not be enough. You have to actually measure and adjust what you eat and drink to achieve that goal.

  1. It doesn't mean you need to weigh and measure everything you eat and drink for the rest of your life, but doing this every now and then for a few days can help you to gain insight into where you can possibly make changes.

Sources

  1. Www.health.harvard.edu/staying-healthy/taking-aim-at-belly-fat

  1. Www.webmd.com/diet/features/the-truth-about-belly-fat#1

  1. Www.health.com/health/gallery/0,.20807507.00.html

  1. Www.prevention.com/weight-loss/weight-loss-tips/new-research-on-how-to-lose-belly-fat

  1. Www.livestrong.com/article/229950-how-to-lose-belly-fat-when-over-60/

  1. Dailyburn.com/life/health/how-to-lose-belly-fat/



Donate - BNB: bnb16ghhqcjctncdczjpawnl36jduaddx5l4eysm5c