You don’t need me to tell you belly fat
is particularly stubborn. And while it’s
normal to blame those extra pounds on
too many sweets, I guarantee they’re
more likely a by-product of fluctuating
hormones. Here are the ones to keep an
eye on — and what you can do to prevent
them from ruining your waistline:
In your 20s & 30s:
Cortisol, a.k.a. the stress hormone, is
enemy number one. High levels are linked
to abdominal-fat storage, memory loss,
increased appetite and cravings, and
lower muscle mass, libido and bone
density. And you’re not even exempt if
you’re thin, suggests research from Yale
University, which found slender women
suffering from chronic stress and high
cortisol have more belly fat than people
with normal stress levels.
Hormone solution: Lower cortisol
with dedicated stress management. Try
deep-breathing techniques and meditation,
and always get a good sleep. Eat a
high-protein breakfast within one hour
of rising and never go longer than three
to four hours between meals or snacks.
If your stress levels are really high, try
the herbal supplement Relora, which
helps lower cortisol and restores healthy
sleep patterns. I generally recommend
taking two pills at bedtime and one when
you get up. Speak to your doctor to see
if it’s right for you.
In your 40s:
First, tune in to insulin, the only hormone
that tells the body to store glucose as fat
(as opposed to energy). The higher your
insulin levels, the fuller your waist is likely
to be. But that’s not all: High cholesterol
and blood pressure, food cravings and
trouble losing weight are all linked to high
insulin. Next, learn about progesterone,
which tends to decline in the late 30s and
early 40s, and even more with stress.
Hormone solution: To balance
insulin, eat healthy fats and lean protein
and reduce your intake of starchy carbs
(breads, grains, potatoes, rice). Instead
of cereal for breakfast, opt for a smoothie
with whey-protein isolate, berries, ground
flax seeds and almond butter. These easy
substitutions help stabilize blood-sugar
levels, which will keep you from gaining
weight. If you worry about progesterone,
speak to your doctor or naturopath. They
may suggest a natural-progesterone
cream (available by prescription) during
the second half of your cycle to better
control the hormonal roller coaster.
In your 50s, 60s & beyond:
Menopausal and post-menopausal women
are prone to gaining in their mid-section
due in part to a natural drop in estrogen
combined with fluctuations in growth
hormone. Growth hormone, which
replenishes itself during sleep, is key
to healthy bones, skin and hair, as well
as developing strong, lean muscle mass.
The secret to sabotaging this unwanted
weight gain is to naturally stimulate
production of these two hormones.
Hormone solution: Boost estrogen
levels with phytoestrogenic herbs like
sage, black cohosh and red clover or by
eating fermented-soy foods like tempeh.
Consult a health practitioner who’s well
versed in the benefits of bio-identical
hormones. Consider the supplement
5-HTP, which can ease moodiness while
improving sleep and controlling your
appetite. Finally, incorporate a lean
protein source at each meal — and
say sayonara to belly fat.
Natasha Turner is the founder of Clear Medicine and author of The Hormone Diet
and The Supercharged Hormone Diet.