Ditch Frustrating Belly Fat
Do you have unwanted belly fat that you'd like to lose? You may have been exercising more and/or eating less in an effort to ditch it. I'm want you to know why these alone may not be the answer. As we age, we can experience dramatic hormone changes, and very often unwanted weight gain results - specifically belly fat. Belly fat, or visceral fat isn’t just frustrating, it’s a health risk. Visceral fat puts you at greater risk for heart disease, Type 2 diabetes, stroke, certain cancers and even Alzheimer's.
Having some belly fat doesn't necessarily mean you have visceral belly fat. Visceral fat is stored inside the abdominal cavity, and isn’t easily seen.
How do you know if you're at risk? The easiest way is to measure your waist size. According to Harvard Women’s Health Watch and the Harvard T.H. Chan School of Public Health, if a woman's waist measures 35 inches or larger, she is at risk for health problems from visceral fat. The same Harvard T.H. Chan School of Public Health article states that men are at risk for these health problems when their waist measures 40 inches or larger.
Cortisol + Insulin = belly fat
What does Cortisol have to do with belly fat?
Things that can elevate Cortisol levels:
👉🏼 Lack of sleep (both in quantity and quality)
👉🏼 Over exercising – both for too long or too frequently
👉🏼 Not eating regular meals
👉🏼 High stress levels
How can you tell if your cortisol is elevated?
Do you have trouble falling asleep? Do you feel "jacked" up just as you lie down to sleep? Do you have trouble focusing? Are you indecisive or irritable? Do you relay on caffeine to get going and keep going? Are you a hustler who does it all but then crashes at the end of the day? This cycle of high activity - on caffeine - along with little sleep, is a cycle that is not sustainable and is disastrous for your health. It's costing you and it's usually around menopause, or midlife generally, that it catches up to you. This is exactly what happened to me.
What does Insulin have to do with belly fat?
Insulin is supposed to be released when you eat, to offset blood sugar levels. And you may know that when you overeat, or eat too much sugar, your blood sugar levels rise. But did you know the same is true when you eat too little?! You can have elevated blood sugar levels if you skip meals, you’re eating "low carb" or you chronically diet (restrict calories). This also taxes your adrenals but that's for another post!
Here's the rub: Most of the past strategies for maintaining your comfortable weight (and keeping your hormones in balance), like exercising more & eating less are the exact strategies that will backfire during & post menopause and middle age. These habits will lead to greater hormonal imbalance and a breakdown of your metabolism, elevate your cortisol levels, and cause major burnout. I know because I've been there.
What's the solution?
Frequent, nutritious, smaller meals of plants, lean proteins, limited healthy fats and complex carbs. Eat regularly and reduce stress! Make life easier for yourself. Food prep! Even just simple smoothies, ingredients prepped and in the freezer can be life changing. Or a meal replacement, superfood shake. Eliminate the guessing and don't let yourself get caught stranded and hungry, reaching for the only thing available. Put your health first.
Shorter duration, higher intensity workouts. The good news? More is NOT better! Just 45-60min of moderate-to-high intensity activity can elevate cortisol levels. And after 75min, even low intensity exercises like walking, can elevate cortisol. So create an exercise schedule that includes short sessions of 10-30min interval training 2-3x/wk (our HIIT classes are what you need), 30-45min low to moderate cardio sessions 1-2days/wk (our 30min MOVE classes are the perfect cardio) and ideally, 1-2 weight training sessions a week. And REST on the off days: do nothing physical or only light yoga or short nature walks. The rest is just as critical as the exercise for fat loss and balanced hormones. Join our virtual classes! Belly fat responds well to exercise, so long as it's the right kind of exercise.
Limited but healthy complex carbs with dinner. Choose small portions of quinoa, sweet potato, legumes or brown rice with dinner. These "good" carbs boost serotonin and support your adrenals, while satisfying your hunger and helping you relax before bedtime.
Good sleep - Create a routine that supports your need for sleep: no screen time 1hr before bed; no devices in your bedroom; keep the temperature below 68'; journal or brain dump your "to do's" and get a fantastic bed that you love!
Magnesium. Having enough magnesium not only helps calm your body and improves your quality of sleep, it helps your body manage those stress-induced cortisol spikes! And if that weren't enough, Magnesium can help your body regulate insulin; which we now know is vital for maintaining a healthy weight. Magnesium helps your body process it efficiently, keeping you balanced and on track!
I hope you found this helpful. Always feel free to reach out to me for more personal fitness and nutrition guidance.