Understand hormones and unlock your personal key to weight loss
Hormones are the conductors of the orchestra in our body and are powerful chemical vehicles inside our bodies. When it comes to weight loss, blood sugar control and insulin balance, if you direct your compass to the correction of any imbalances. You will ultimately find the key to the amount of fat you gain or lose.
What are your personal food, emotional and hormonal triggers which are causing excess fat storage in problem areas in your body? Here are some of the common problem complaints we hear from patients.
Note from the author: Please note the terms we have used in the headings are obviously not medical terms. This clinic is not in the business of body shaming but as women who have battled these body issues we know them well and have taken a light-hearted approach to these common challenges in the blog post.
Bingo wings
Flabby arms, or bingo wings as they are affectionately known, are a middle-age nightmare for both sexes but in particular in women.
If you are living a high stress lifestyle, and let’s face it most of us are, then inability to shift weight on your upper body may be an indicator that your body may be producing high levels of cortisol.
For women in particular, it can also indicate a lack of testosterone which occurs naturally as you enter peri-menopause at around 35-45 years of age. Both men and women need healthy levels of testosterone and oestrogen, but testosterone plays a fundamental part in the chemical equation to producing lean body mass.
Diet factors to consider
We have all be trained to believe all fat is bad, but actually fat, or cholesterol, is essential for the production of many hormones, particularly testosterone.
Add avocados, nuts, eggs and butter
Remove all saturated fat (the bad fat) - no refined sugars e.g. cakes and biscuits, fried foods
Protein heavy (builds muscle)
Restrict soy products and raw brassica vegetables (cabbage, broccoli, brussel sprouts and cauliflower)
Supplements
Magnesium to aid sleep and decrease stress
Anxiolytic supplements can help with stress levels and relaxation
Workout tip
Interval training boosts testosterone production
Weights based workouts and naturally lots of push-ups
Excess thigh and buttocks weight
It seems to be fashionable today to have an oversized buttocks thanks to the Kardashian sisters and the rather worrisome rise in popularity of cosmetic surgery. However, if you are having trouble shifting weight from this area through exercise it is generally as a result of a slow metabolism and excess oestrogen.
Oestrogen levels are naturally higher in women than men, hence our curvier hips and thighs. Oestrogen dominance can be brought on from a number of factors anything from taking birth control pill long-term, trace agents and chemicals in our water supply, excess alcohol and other environmental toxins can sensitise the body to oestrogen or have oestrogen-like effects.
Diet factors to consider
Remove refined carbs such as sugar, sweets, white bread and eat more complex carbs, brassica vegetables and leafy greens which improves the efficiency of oestrogen processing in the liver
Check your thyroid function
Eat fibrous foods to speed up digestion and excretion of deactivated oestrogen
A guided cleanse prescribed by a health professional will assist the body in naturally correcting hormone imbalances
Supplements
DIM (di-indolyl methane) is a concentrated form of the compound in brassica vegetables and in combination with
Cholecalciferol (Vitamin D3) supplies the body with the molecule used to de-activate oestrogen and helps with weight loss, PMS and menopausal symptoms.
Workout tip
Extra weight training to raise testosterone levels
Avoid intense cardio sessions e.g. spinning classes in favour of a steady incline hike
Love handles
Those love handles do creep up on you. One day you have a waistline and the next you aren’t sure if it will be possible to shift your excess rolls. The research shows that this is likely the result of a fast metabolism out of balance together with overstimulated insulin production.
The culprit is usually overloading your system with too many refined carbs and sugar when your energy and emotions fluctuate. Excessive or regular alcohol consumption is also a factor as this may stop you burning fat and it will also impact your blood sugar and hormone levels.
Diet factors to consider
Insulin is the easiest hormone to control as it responds very quickly to anything you eat.
Refrain from eating refined carbohydrates e.g. white bread, pizza dough, pasta, pastries, white flour, white rice, sweet desserts, and breakfast cereals
Organic grain-fed meat, fish, nuts and lots of vegetables
Stay clear of indulging in desserts or sugary energy bars
Green tea
Supplements
Fish oils
Insulin response products
Chromium
Magnesium
l-carnitine – can be considered to boost general fat burning and performance in the gym
Workout tip
Weight training to improve the functioning of your insulin system
Muffin top
Even Elle MacPherson complains about her muffin top so nobody, not even a supermodel, is immune to this one.
Like love handles this is generally due to a fast metabolism that has slowed. Excess cortisol is produced as a result of high levels of stress and puts sugar in your blood as you are in flight and fight mode, rather than rest and digest.
People who store stomach fat easily may also suffer from not just high stress but can feel anxious and / or exhausted. Patients often fall into the trap of doing intense cardio like running or high intensity classes such as spinning which just triggers more cortisol to release into the system. This is best avoided.
Diet factors to consider
Decrease consumption or eliminate sugar and alcohol, coffee
Eat healthy fats such as oily fish and avocados
Add beans, lentils, oats and whole grains
Supplements
Omega 3 fish oils
Vitamin D to maintain lean body mass
B complex to help manage stress
Limit exercise to 40-minute sessions including weights
No strenuous cardio e.g. spinning or running
Find yourself relating to most of the items detailed in this list? You are not alone.
If you find yourself getting upset when you try on clothes and don’t like what you see in the mirror you aren’t alone. Part of the battle, is firstly loving your body and also appreciating how amazing a job it does getting you around on a daily basis.
However, if you are struggling on your journey and need a partner and coach to help you in your personal journey. Wellness coaching is a service offered at Brisbane Naturopathy & Iridology Clinic.
Contact us today to discuss your journey and let us know how we can help support you on your way to better health.