If you’re among the majority of Americans who are trying to lose* weight then you’re familiar with how fat tends to hold on to certain parts of the body. These are commonly called “problem areas” and the most common for men is the abdominal area. For women, the problem areas are usually the thighs, buttocks and upper arms. Many experts believe that this has something to do with hormones. In this article, we will take a closer look at the role of hormones in fat deposition and then list the different ways to stabilize hormones for optimum fat loss.
Hormones and Fat Deposition
Biotyping is steadily gaining popularity among health care professionals, dieticians, nutritionists and personal trainers. It simply follows the principle that nutrition recommendations should be individualized according to the metabolism and specific biochemical attributes of a person to assist in weight loss* and improving* overall health.
One such form of biotyping was developed by Charles poliquin. He developed it by working closely with athletes and collecting data from saliva, urine and blood tests. It is called the biosignature Modulation system which revolves around achieving body fat reduction* by balancing hormone levels. It is poliquin’s belief that fat accumulates in certain parts of the body due to specific hormones that are overproduced or under produced by the body for different reasons. There is also a lot of research indicating that having higher levels of fat in the body causes disruptions with hormone production leading to diseases like diabetes, cancer and heart disease.
Here are the six specific hormone types that cause fat accumulation in parts of the body according to the biosignature Modulation system:
- Androgen Type – Fat tends to accumulate on the upper arms and chest area.
- Thyroid Type – Fat tends to accumulate on the rib area.
- Insulin Type – Fat tends to accumulate on the hips and shoulder area.
- Cortisol Type – Fat tends to accumulate on the abdominal area.
- Growth Hormone Type – Fat tends to accumulate on the knee and calf areas.
- Oestrogen Type – Fat tends to accumulate on the buttocks and thighs.
Also Read – 8 Important Fat Loss Hormones
Effective Tips for Stabilizing Hormones
- Reduce* Intake of Refined Carbohydrates: The excessive consumption of simple carbohydrates like white rice and sugar is among the top causes of being overweight and obese today. Intake of these foods causes a spike in the blood glucose levels increasing* levels of insulin. Over time, this causes the accumulation of fat in the sides of the stomach. Learn about the basics of glycemic index (GI) and avoid consuming high GI foods. Instead of eating white rice and other simple carbohydrates, eat brown rice, whole wheat pasta and sweet potatoes. These foods cause a slow and steady increase* in blood glucose so it doesn’t cause an insulin spike.
- Get Enough Sleep: The body regulates hormone levels during sleep. You need at least six hours of sleep every night although some people require more. Studies have found that lack of sleep also decreases* testosterone level which can cause fat accumulation in the abdominal, chest and other areas of the body. Losing an hour of sleep at night can raise insulin levels causing food cravings and tiredness the next day. Create and strictly follow a sleep schedule going to bed and waking up at around the same time. Also, monitor your caffeine intake carefully which can promote the release of the hormone cortisol causing fat deposition in the abdominal area.
- Cinnamon: Cinnamon is a great way to spice everything up including your morning coffee. The spice has been shown to help slow down the speed of food leaving the stomach. This helps slow down the rate at which glucose enters the bloodstream. In a research published in the American Journal of Clinical Nutrition, it can slow down the speed of glucose entering the bloodstream by up to 35%. The stabilized level of blood sugar prevents the overproduction of insulin which promotes* abdominal fat.
- Concentrate on Eating: Whenever you eat, your full attention should be on what you are doing. Avoid watching television, using a computer or even reading a book. A study published in the Journal of Obesity found that this helps reduce* cortisol level helping decrease* abdominal fat.
Must Watch – Cortisol: The Fat-Promoting Hormone
Hormones are closely connected to the accumulation of fat in certain parts of the body. If you notice, that your body fat tends to accumulate in certain areas, you may need to make certain lifestyle changes to help stabilize your hormones. This includes eating better and controlling calories while at the same time becoming more active physically. In some cases, you may need to consult a healthcare professional in order to determine if there is a medical condition causing the hormonal problem in the first place. You can also try the tips in this article for stabilizing hormone levels.