Pot belly, beer belly …..whatever you call it, is stubborn midline abdominal fat and one of the biggest complaints amongst men and women. For many people this is the area they find the hardest to lose, and it is often a sign of metabolic dysfunction caused by hormonal issues.
Unlike subcutaneous fat (fat under the skin), belly fat is most often visceral, located around your midsection all the way inside the abdominal cavity, beneath the muscle which is why it feels harder. Its location is closer to and sometimes surrounding your body’s vital organs which greatly increases your risk for serious health problems.
Visceral fat cells get released directly into your blood which can make their way into your liver, pancreas, heart, and other vital organs. This can be problematic as fat cells contain triglycerides pumping fatty acids into cells that are not designed to store fat causing issues.
In addition, when we are exposing ourselves to so much glucose and sugar in our diet that we are constantly going on this up and down swing of glucose. This along with lack of sleep, high stress and hormonal imbalances, makes it harder to lose this visceral belly fat and further stimulates a hormone called insulin causing insulin resistance which has a range of potential issues in itself.
Where to start? Get healthy first!
I have come to believe that weight gain, as well as an inability to lose weight, is often a symptom of an underlying health problem that is not being addressed. Weight loss will be a side effect of getting healthy.
These are 5 science backed ways to get rid of hormonal stubborn belly fat.
- Sleep
- Hormones
- Nutrition
- Walking & resistance training
- Supplements
SLEEP
Sleep is everything! 8-9 hours of quality sleep a night is golden. Poor and lack of sleep can result in leptin resistance which affects your body’s ability to recognize satiety and burn fat cells. If you’re always hungry and battling cravings there is no magic pill or diet, or calorie restriction that will correct this.
Chronic sleep deprivation can mess with your cortisol (stress) levels too. Studies show that when cortisol is up, your belly fat, blood sugar, and insulin production all follow.
Try to follow a consistent sleep schedule as best you can. Morning sunlight, less screen time, a regular sleep schedule and less food in the evening all contribute to good sleep hygiene.
HORMONES
I recommend having your thyroid, cortisol and insulin tested. It’s a place to know what you are working with, and what your unique biochemistry needs. Any hormone imbalance here can cause weight loss resistance. For tips in keeping your hormones balanced, read my blog KEEPING YOUR HORMONES IN HARMONY, NATURALLY.
NUTRITION
Prioritise protein and eat real food. The first thing I always recommend is to eliminate processed refined foods, the second is to stop snacking and focus on three meals a day with protein at every meal, especially your first meal of the day. The quality of your food is also very important. Choose organic as much as you can.
WALKING & RESISTANCE TRAINING
They make the perfect duo. Walking daily especially after meals and building lean muscle are two super heroes for longevity and metabolic health.
A guide when it comes to walking:
- Taking a walk post-meal helps your muscles, as they contract, take up glucose from the bloodstream
- Over time, with this post-meal habit, the muscles will absorb glucose more efficiently for better metabolic health
- Walking within 30 minutes to 2 hours of eating is ideal, but anytime in the 6 hours after a meal is beneficial
- At least 30 minutes of brisk walking is recommended but even short 2-minute bursts of walking every 30 minutes is beneficial
SUPPLEMENTS
When it comes to supplements, these are my favourite trio for belly fat.
- Ashwagandha
- Berberine
- Saffron
They are a powerful combo that focus on all three levelers:
- Sleep
- Stress
- Blood sugar
In addition to above, I always look at the following potential underlying health problems
- Inflammatory markers
- Female hormones: Testosterone, estrogen, progesterone, cortisol and thyroid function
- Mental health: depression and anxiety can cause emotional stress eating or the inability to self-regulate and nourish
- Gut health: Leaky gut, food allergies, IBS, compromised gut microbiome will affect your ability to lose weight in general
- Toxic exposure: We come in contact with toxins on a daily basis, that can affect to autoimmune, digestion, and hormonal problems that can contribute to weight-loss resistance
- Stress: A high stress body can show as belly fat that doesn’t budge. Elevated cortisol in your system slows your metabolism and converts muscle proteins into glucose and fat.
I reiterate, you need to get healthy first and everything will fall into place.
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