If you are dealing with persistent hormonal belly fat it could be due to hormones so let’s discuss it.
Are you eating right consistently but your belly won’t go down? Are you exercising and doing HIIT cardio like the pros recommend and the waistline isn’t budging? You could be dealing with hormonal belly fat.
Before you read any further feel free to join 4️⃣4️⃣0️⃣0️⃣0️⃣ other women in my FREE fitness accountability group on Facebook at https://facebook.com/groups/femmefitale. I share tips, fitness challenges, workouts and much more. Ok back to our regularly scheduled program.
What is hormonal belly fat?
Hormonal belly fat is an extended waistline due to hormonal imbalances in the body. Those hormonal imbalances can be due to:
- That time of the month
- Stress (Cortisol stress hormone)
- Polycystic ovarian syndrome (PCOS)
- In vitro fertilization (IVF)
How is it created?
Hormonal belly fat is created from hormonal fluctuations in the body. It is commonly associated with the creation of visceral fat which surrounds the internal organs like the pancreas and liver.
This type of fat is a cause of concern because it increases one’s probability of metabolic syndrome and acquiring chronic diseases such as diabetes, high blood sugar and high blood sugar let alone obesity.
How to fix hormonal belly fat
First and foremost you can’t spot reduce belly fat or excess body fat but there are strategies you can implement to get it under control.
Focusing on good nutrition is paramount. Eat a low calorie, high nutrient dense diet consistently and the body will burn the excess body fat and eventually the belly fat. Don’t cut out food groups and eat in moderation.
Cut back on the starchy and sugary carbs and consume more complex carbs which includes fiber. Not only does it help stabilize blood sugar levels, it helps with digestion and proper waste elimination. It also reduces the symptoms of metabolism syndrome.
Stabilizing blood sugar levels means you feel fuller longer which results in consuming less calories throughout the day.
Try this, seriously cut back on added sugar, wheat, dairy, alcohol and caffeine. Try and eat 1 pound of vegetables and protein a day.
Incorporating Intermittent Fasting could also help. Read about the benefits in this article.
Focus on strategies to improve your metabolism which will ultimately help the body become a fat-burning machine to get rid of the excess body and belly fat.
As we get older the metabolism may slow down because we tend to sit more and be less active as we age.
Move your body
Exercise is not only a great stress reliever it reminds your body what it was meant to do. Move your body with moderate exercise for at least 150 to 300 minutes a week to maintain healthy weight.
It doesn’t have to be a bunch of jumping around but get the heart rate up and burn calories on a regular basis. It helps burn excess body fat and can improve your mood due to the release of endorphins which reduces stress.
When the body is stressed it releases the hormone cortisol which tends to store fat in the belly. Figure out the best strategies to help you stress less and you are on the right road to reduce belly fat.
Meditation, yoga, gardening or exercising care all great options to help manage stress.
Get your sleep
Get at least 6 to 8 hours of sleep a night. That not only allows your body to replenish, repair and rest, you also aren’t eating excess calories because you’re snacking late at night.
The later we stay up, the more prone we are to get hungry and reach for the high calorie, low nutrient dense food such as ice cream and chips which does nothing but pack on fat.
When you are well rested, you are less stressed and have more energy to burn the next day.
Talk to your doctor
If you are experiencing PCOS, undergoing IVF or have diabetes definitely talk with your doctor.
These conditions aside, if you are incorporating all of these strategies and still not seeing any inches lost from the belly talk to your doctor.
They may need to do further testing and assess any underlying medical issue and determine the best clinical treatment going forward.
Are you dealing with hormonal belly fat? Which of these strategies are you currently doing and which ones do you plan to implement?