How to remove a hormonal belly - useful tips and exercises

Hormonal belly I’ve never been skinny, I didn’t strive for it and I wasn’t ashamed of my figure. Since childhood, I have been involved in sports, loved outdoor games, and as I got older I became interested in mountaineering.

After 2 births there was not even a hint of a belly. However, recently I began to pay attention to the noticeable rounding of my figure.

Of course, age is showing itself, but the process was somehow one-sided. The usual ways of maintaining weight did not help. I decided to go to the doctor. And it’s good that she did just that. She explained to me not only how to get rid of a hormonal belly, but also advised me to undergo examinations on the issue of hormonal imbalance.

Causes of fat in the lower abdomen

To begin with, it should be noted that the most important internal organs are located in the abdominal area: reproductive, liver, kidneys, intestines - and they all need protection. Firstly, from shocks and any vibrations, and secondly, from the cold. This is why there is a lipid layer, which is formed from adipocytes.

Adipocytes have receptors, i.e. a kind of “door” for nutrients. Moreover, they work differently for entry and exit: “entering” is easy, but “exiting” is 6 times more difficult.

If the weight is normal, then everything is fine. But if the stomach has gained weight, then the adipocytes grow (and they don’t know how to stop it) and begin to compress the vessels, block lymph and blood circulation, and the access of nutrients to the internal organs - that is, they begin to frankly harm. In this case, as they say, this turns from an aesthetic problem into a medical one.

Why do men who also have this problem generally lose weight more easily than women? The fact is that women are designed in such a way that they have a higher percentage of body fat.

A woman's physique is designed by nature to store more fat. After all, a woman is designed to be a mother, and fats are important for the development of the embryo and the baby's brain, they are also needed to ensure an adequate supply of calories to support the mother and feed the child.

Normally, men naturally have a slimmer body - and more muscle mass than women. And muscle tissue itself burns much more calories.

Male genetic programming also means that men build muscle mass faster, and the more muscle they have, the more fat they can burn.

This is the most important reason why physical activity plus a reduction in calories allows men to lose weight much faster, including in the abdominal area.

If belly fat occurs, the causes should be sought in different aspects of life:

1. Heredity or genetic predisposition. If there are many overweight people in the family, then the formation of subcutaneous fat can sooner or later affect everyone in the family. You should protect yourself as much as possible from gaining weight: eat the right foods, devote time to physical training.
2. Stress. Very often, the lower abdomen becomes filled with fat and the process of losing weight is stalled due to the fact that the person is constantly in extreme nervous excitement. As a result, he eats away his troubles. Increased appetite allows you to not only get enough. Constant absorption of food creates a feeling of security and relative comfort. Instead of overeating, you should calm down and relieve stress while jogging or in the gym.
3. Hormonal disbalance. Hormonal balance is a delicate instrument that can go wrong due to illness, stress, sudden climate change, or during puberty. One of the signs that not everything is in order with the proper level of hormones is accumulating subcutaneous fat. If there is a hormonal imbalance in the body, the question of how to remove fat from the lower abdomen cannot be solved on your own.
   If you gain weight rapidly, you should visit an endocrinologist and undergo the recommended tests. Changes in hormone levels are also observed in the premenstrual period or in the early stages of pregnancy. At this time, intestinal motility slows down, more time is spent digesting food and this increases the likelihood of bloating and constipation.

   Light physical activity and walks in the fresh air help to speed up the digestive system, and to avoid constipation, it is recommended to drink more fluids, eat more fruits, vegetables and whole grain products.

4. Age-related changes. With age, the rhythm of fat accumulation and breakdown in our body changes. Metabolic rate decreases, this happens in both men and women. In women, this is also accompanied by problems that arise during menopause. Women should first of all look for the answer to the question of why the belly grows after fifty in the office of an endocrinologist and gynecologist.
   During menopause, the level of production of the hormones estrogen and progesterone decreases significantly, and testosterone levels also decrease, although at a less accelerated pace.

   Hormonal changes in the body and the process of redistribution of fat cells are observed. The most “greedy” of them rush to the lower abdomen, so after the age of 45, women should be especially careful about their diet and regularly perform exercises to burn belly fat.

Obesity with hypercortisolism

With excessive synthesis of adrenal hormones, a special type of obesity develops, in which the volume of the abdomen increases. Fat is deposited in the chest and shoulders, the face becomes moon-shaped, but the limbs remain thin. This condition is called hypercortisolism, one of its manifestations is Itsenko-Cushing's disease. The causes of the pathological condition are as follows:

• adrenal tumor or benign hyperplasia;
• tumor of the anterior pituitary gland;
• tumors of other locations that secrete adrenocorticotropic hormone (ACTH);
• long-term treatment with glucocorticoids.

Some types of lung tumors, carcinoma of the digestive system, cancer of the thyroid gland, and thymus lead to the formation of the abdomen. ACTH or its precursors are secreted in their cells.

ACTH is a universal participant in the metabolism of proteins, fats and carbohydrates. Its excess accelerates the breakdown of proteins, so muscle weakness develops and muscle volume decreases. Arms and legs begin to lose weight. Adrenal hormones stimulate the formation of insulin receptors in the adipose tissue of the body and enhance its synthesis. The body begins to actively store lipids.

Sodium retention in the kidneys is stimulated and calcium metabolism is disrupted. The consequences are tissue swelling and bone osteoporosis.

The dangers of abdominal fat

In a woman's body, the accumulation of belly fat is due to physiology.
As we enter childbearing age, our body strives to create ideally comfortable conditions for future children during their intrauterine development. And for this you need the same fat that provides the baby with warmth and protection. In this case, the fat layer is formed in the subcutaneous space. To estimate its volume, just grab the protruding fold on your stomach with your hand. For men the situation is different. In them, fat accumulation occurs around the internal organs, causing a radical restructuring of body systems. This fat, called abdominal fat, is hormonally active and increases the need for food, which stimulates even greater growth, compression of internal organs, and disruption of their functioning.

According to doctors, men with a belly of 94 cm or more should worry about how to remove fat from the lower abdomen. In this case, every extra cm on the waist takes away a whole year of their life. For women, not everything is so critical, but you need to become interested in the question of how to remove fat from the stomach if your waist exceeds 80 cm. After this, you should pull yourself together, answer the main question of why fat is deposited on the stomach, and choose an individual complex to combat him.

Increased androgen levels

In women, androgens are produced in the body in the adrenal cortex and in the ovarian follicles. They are precursors of estrogens. But with pathology of the reproductive organs, hormonal disruption can occur, which will lead to obesity. A common cause of androgen hyperproduction is polycystic ovary syndrome. In this case, the follicles enlarge, but due to the dense capsule they do not rupture. The woman does not ovulate and does not menstruate.

Belly fat may be caused by increased androgen levels

Other symptoms associated with hormone imbalance develop:

• insulin resistance – cells lose sensitivity to insulin and cannot process glucose;
• hirsutism - increased hair growth on the arms, legs, face, back;
• acne and oily seborrhea on the face and scalp;
• infertility.

Insulin resistance and metabolic disorders can lead to the development of cardiovascular complications, arterial hypertension, and diabetes mellitus.

Ways to remove hormonal belly

The main thing you need to understand is that you won’t be able to do this quickly. All nutrition systems under the slogan: “Remove belly fat in three days” are a deception for the naive and gullible. Remember the property of fat cells: 6 doors to enter and only one to exit. Therefore, on any strict diet, the stomach will, of course, shrink, but over time it will immediately “puff up” again as soon as you remove the restrictions.

Regardless of what caused the problem, men and women can begin to fight it on their own. There are several methods that are truly effective in helping to remove fat in the lower abdomen and start the weight loss process.

Massage

It is recommended to strengthen the diet by massaging those areas of the body where there are problems. You can do it yourself. Thanks to it, toxins are eliminated, microcirculation improves, it avoids water retention and reduces cellulite. A circular massage with light pressure and kneading will, after a while, rid you of the breeches.

Normalization of nutrition

It is recommended to start with nutritional correction, which normalizes intestinal function. The menu should be as correct as possible. To do this, you should give up sweets. This does not mean that you should completely exclude desserts from your diet. However, it is worth reducing your sugar intake significantly. It is optimal to completely abandon it: this approach is the most correct for the beauty of the abdomen. It is equally important to minimize the consumption of fatty and fried foods. Optimally enrich your diet:

• assorted fruits;
• seasonal vegetables;
• cereals;
• drinks with ginger and cinnamon.

These seasonings are excellent natural fat burners. No less useful are herbal infusions with lemon, mint, chamomile, and fennel. It is also recommended to include fermented milk products in your daily diet.

It is fermented milk products that normalize the digestion process and allow you to remove toxins from the body, which block the process of losing weight. This diet is quite unusual and can be difficult at first.

The right carbohydrates help stabilize blood sugar levels, one of the main indicators of human health, and help prevent a rise in insulin, which causes weight gain.

But if you follow a low-carb diet, your body will produce less insulin, allowing fat to be released into the bloodstream so it can be burned, says Martha Beluri, R.D., professor of nutrition at Ohio State University.

Those. The best way to lower insulin levels is to eat a low-carb diet, which helps prevent fat storage and encourages fat burning. Insulin wants your body to use sugar instead of fat for energy, so it leaves your fat stores alone.

Eat a diet where your daily caloric intake consists of 50% healthy carbohydrates, 30% healthy fats and 20% lean proteins.

Proteins provide amino acids to muscles, allowing you to exercise more efficiently at higher intensity and quickly reduce body fat. And the right fats will help you feel full and prevent you from overeating.

Fill your plate with filling, low-calorie foods such as lean meats, fish, poultry and eggs; non-starchy vegetables such as lettuce, asparagus and broccoli; high fiber fruits such as apples and berries; and whole grains such as bulgur and oats.

Other tactics: Eat small meals throughout the day. A new study from Ohio State University found that skipping meals can lead to more belly fat accumulation. When you feel hungry, insulin levels spike, resulting in insulin resistance, causing fat to accumulate in the belly area.

Cheerful mood

It is equally important for a beautiful waist to avoid stress. The whole point is that during nervous overexcitation, the amount of cortisol in the blood increases, it helps sugar get into the bloodstream so that the body has energy to save itself. However, if you don't exercise, this excess energy has nowhere to go, so it goes into fat.

Under conditions of constant stress, fat reserves “crawl” closer to the liver so that they can be quickly converted into energy during the next stressful situation, that is, these “strategic reserves” are based in the abdominal area. That is why it is so important to avoid contact with people or situations that provoke stress as much as possible. The absence of worries allows you to remain youthful and slim.

Learn relaxation and stress management techniques, such as deep breathing and meditation, take care of healthy sleep and consumption of “slow” carbohydrates, and eat slowly.

Normal sleep

Scientists have found that a round belly often comes as retribution to those who cannot sleep. A thousand people were selected and sorted by lifestyle (physical activity, nutrition, etc.) as “guinea pigs”. They were followed for 5 years.

And they found that people who sleep less than 5 hours, as well as those who like to sleep more than 8 hours a day, often pay for it with their appearance. Regulate your sleep instead of starving yourself and exhausting yourself in the gym.

The body views sleep deprivation as stress and raises cortisol levels to cope with it. She recommends getting at least 8 hours of sleep a night, or at least making sure the six hours of sleep your body gets is as deep and restful as possible. And don’t give up your afternoon rest; try to find time to take a nap during the day.

“Just one night of poor sleep leads to excess cortisol production,” explains Talbott. “With just two hours of sleep deprivation three nights in a row, you increase your cortisol levels by 50%.”

A study from the Penn State study found that sleeping for two hours reversed the effects of cortisol on a lousy night's sleep. Scientists assure that even an hour of sleep will be beneficial.

Drinking regime

A properly structured drinking regime helps to remove the lower abdomen at home. The diet of every person who is trying to stay slim should include an optimal amount of drinking water. Drink a glass of water every two hours - this will help remove toxins, speed up your metabolism, and also get rid of the constant feeling of hunger.

All nutritionists, cosmetologists and other doctors advise drinking at least 2 liters of water per day. To understand why this is so important, you need to know why a person needs water and what functions it performs. Here is a list of processes in which it participates:

1. Removal of toxins;
2. Skin moisturizing;
3. Strengthening immunity;
4. Blood thinning;
5. Body temperature regulation;
6. Fat burning;
7. Joint protection;
8. Formation of new cells and regeneration.

To help your body start the fat burning process, drink two glasses of warm water on an empty stomach. This will start the metabolism and speed it up in the future. Next, drink a glass of water before each meal. It will fill your stomach and you will not eat too much at the table.

Regular consumption of tea can also help reduce cortisol levels. British researchers found that drinking the caffeine found in black tea four times a day for six weeks significantly reduced cortisol levels.

Scientists aren't entirely sure what causes this effect, but they tend to attribute the effect to bioflavonoids, a class of antioxidant nutrients sometimes called "vitamin C2."

Another way to add flavonoids to your diet is to consume at least five servings of fruits and vegetables in bright colors (red, yellow, purple, green, orange, etc.).

Turn on your fat burners

You want to reduce fat-storing hormones, but you also need to increase fat-burning chemicals. The hormones catecholamines (which cause the fight or flight response) and growth hormone (which promotes muscle growth) release fat from storage so it can be transported to the muscles for energy.

Also fat burning hormones in the human body are adrenaline and norepinephrine (adrenal hormones). Hormones enter the bloodstream and are first absorbed by those tissues that are currently active.

You can trigger the production of these hormones by doing high intensity interval training (HIIT).

The final piece of the puzzle: the hormone adiponectin. A study conducted at the National Institute of Cardiology in Mexico City found that low levels of adiponectin are associated with belly fat and insulin resistance. The most effective way to normalize your adiponectin levels is to lose weight, because the more fat you have, the lower your levels.

You can also influence hormone production by eating one or more servings of magnesium-containing foods (kale and spinach) daily. A study published in the Journal of Nutrition found that magnesium intake has a positive effect on adiponectin.

Physical activity

Even if you switch to proper and healthy nutrition, fat will not dissolve on its own. If until the age of 25 you can do practically nothing to stay in shape, then after that your muscles will begin to decrepit, which will lead to sagging skin and deterioration in appearance even at normal weight. Sports are necessary if you want to look good not only in clothes, but also on the beach.

Therefore, you must move actively. If you don't want your belly to hang over your pants, reconsider your lifestyle. On the weekend, find a couple of free hours and go for a bike ride with your family. Visit the pool twice during the week. You will be surprised how much your life will change, how much better you will feel. And the problem of how to remove fat from the stomach and sides will fade into the tenth plan.

Buy a hula hoop; a wide hoop with massage balls will help you effectively deal with fat deposits. By breaking and massaging them, it will help remove fat from the body, tone the abdominal muscles, improve their blood circulation, and make the stomach toned and attractive.

By working the oblique and rectus abdominal muscles, you will remove your belly and “model” a slender waist. You will spend more energy spinning a light hoop; a heavy one will strain your abdominal muscles.

Advice from nutritionists and trainers

Important! To lose weight, you need to eat!

The correct diet is necessary:

• A good breakfast, which should take place in the first hour after a person wakes up.
• Eat more vegetables, fruits and cereals, especially rice.
• Need to drink. The first glass is drunk half an hour before breakfast, and then throughout the day in between meals. You can't wash down your food!
• Got a big belly? You need to stop eating sweets, smoked foods, fried foods, processed foods, which contain a lot of artificial additives and flavor enhancers.

Thus, by leading a healthy lifestyle, you can get rid of belly fat while young and after 50 years.

Hormonal belly is associated with disruption of the endocrine system

Exercises against hormonal belly

Despite the fact that diet and other methods of maintaining slimness in the abdominal area are quite effective, it is the right exercises that help solve the problem as quickly as possible. To normalize the lower abdomen and remove the crease, the muscles must work constantly. That is why classes should become regular.

If people have a fat stomach, abdominal exercises alone will not solve the problem, even if they do them every day until they lose consciousness. Abdominal training is aimed only at making you stronger and developing your muscles. This means that their size increases, which, of course, is not harmful, but also has almost no effect on fat.

A fat belly in women, as well as in men, can be reduced only through prolonged stress on large muscle groups. After all, the larger the area of ​​muscle fibers is involved, the higher the energy consumption and the more actively the “emergency reserve” from fat cells is involved in the process. Conversely, it will not get involved unless you regularly increase your body temperature, heart rate and breathing rate through aerobic exercise.

Exercise 1 - Scissors

An excellent exercise for eliminating fat in the lower abdomen is “scissors”. To perform it you need to lie on the floor. Hands should be placed under the buttocks. In this case, the back is pressed as tightly as possible to the floor surface.

Then you need to use your legs. They should be positioned at an angle of 45 degrees. Then one of the legs goes down. This should be done as slowly as possible. The position of the legs changes in this way 20 times.

Exercise 2 - Drawing

Another exercise that works great for working out the abs at home is “drawing.” Starting position – lying down. You need to raise your legs. In this case, each of them should alternately display numbers from 0 to 9. Combinations can be performed simultaneously with both legs.

To achieve optimal results, it is worth repeating the movements 6 times for each leg, working all the muscles, and not just those concentrated in the lower abdomen. Only in this case will the muscles in the lower abdomen begin to work, and the fat burning process will be launched. This is an excellent solution for activities that help remove the roll on your stomach.

Exercise 3 - Leg Raise

Lifting your legs helps to remove the lower abdomen quickly and effectively, achieving effective weight loss in the desired problem area. To do this you need to lie on your back. The legs should be aligned. Hands are located along the body.

The exercise begins with raising your legs. They should form an angle of 90 degrees. At the same time, they cannot be bent at the knees. In this position, the body must be fixed for 2-3 seconds, after which the legs are lowered to the floor. To get perfect abs, such movements must be done constantly. For 1 approach you should perform at least 15 repetitions.

Exercise 4 - Squats

This exercise is aimed at eliminating fat from the lower abdomen. To perform it, you need to place your feet hip-width apart. The back must be straightened. From this position you need to start squats. At the lowest point, your thighs should be parallel to the floor. 8-16 repetitions will be enough to form a beautiful waist.

Exercise 5 - Vacuum

Systematic implementation of this exercise helps to get rid of internal (visceral) fat and reduces the waist:

• Sit on your knees with your heels tucked under you.
• Place your hands on your hips, exhale and draw your stomach in tightly.
• Hold it for 1-2 minutes.

Exercise 6 - Crunches

Crunches allow you to work on your abs no less productively. To perform them you need to sit on the floor. You need to put your hands behind you and rest them on the surface of the floor. The legs at the starting point should be absolutely straight. They need to be bent sharply and drawn towards the chest. In this case, you should work with the strength of your abdominal muscles. You need to repeat the exercise for a beautiful belly at least 8 times.

Exercise 7 - Chair Crunches

To perform a crunch on a chair, you need to sit on the edge of it, then pull your knees to your chest and straighten your legs. It is necessary to work the abdominal muscles, not the legs.

Exercise 8 - Fold

Another productive exercise that allows men and women to quickly bring their waist back to normal is the fold. To perform this exercise for the lower abdomen, you need to sit on the floor. You need to put your hands behind your back and rest them on the floor. The legs bend at the knees. Then they should be pulled up to the chest, using the muscles in the abdominal area to the maximum.

The abdominal muscles should be tensed well. Be sure to stretch your entire body towards your feet. Then the body returns to its original position. Your legs should be straightened completely, but your heels should not touch the floor. You must repeat this movement at least 10 times during each lesson.

Exercise 9 - Bicycle

A great bicycle exercise is to lift your legs and bend them at a 90-degree angle. Bend one leg at the knees, pull it towards your chest, and straighten the other. Alternate your legs, rotating them slowly.

Exercise 10 - Climbers

The “climbing” exercise is no less useful for the abs. It is recommended to perform it 10 times for both men and women who are faced with the formation of fatty tissue on the abdomen. To perform the approach, you need to take a lying position.

The starting position is similar to when doing push-ups. In this case, one leg bends at the knee. The second one is pulled back. Then she pulls herself up to her chest, after which she returns to the starting point. Then all this is repeated with the other leg.

Exercise 11 - Long Breath Diet

Breathing exercises help burn fat. Oxygen reaches fat cells and breaks them down into their components - carbon and water. The more we inhale, the more fat is burned.

Stand up and move one leg forward and the other back. Squeeze your glutes and shift your weight to your back leg. Inhale slowly for three seconds while raising your arms above your head. Then exhale forcefully for 7 seconds, tensing your body muscles and spreading your arms to the sides. Do the exercise every day for 2-10 minutes and you will be amazed at the results.

Sources: https://gestationpage.ru/hormonal-abdomen-in-women-why-does-the-belly-grow-in-women-several-reasons/ https://shape.ru/news/fitness/press/ 2017/11/26/gormony-i-zhir-na-talii-chto-pomozhiet-pokhudiet https://strana-sovetov.com/health/fitness/15971-kak-ubrat-niz-zhivota.html https:// f.ua/articles/kak-ubrat-zhivot.html?utm_source=iframe https://liledi.com/articles/kak-izbavitsya-ot-zhivota-i-bokov-devushke/ https://hudeem-p.com /kak-ubrat-hormonalnyj-zhir.html

Hypothalamic type of obesity

The hypothalamus and pituitary gland are neuroendocrine organs that produce hormones that stimulate other parts of the endocrine system:

• adrenal glands;
• thyroid gland;
• ovaries;
• testes in men.

If damage to the brain center occurs, the regulation of the production of peripheral hormones is disrupted, and obesity may develop. Pregnancy can be one of the risk factors if childbirth takes place with large blood loss. This leads to damage to the pituitary gland structures and death of hormone-producing cells. The consequence is Sheehan syndrome, which is manifested by the following symptoms:

• increase in fat in the abdomen, chest and shoulders;
• weight loss of limbs;
• swelling of the body;
• osteoporosis;
• menstrual irregularities;
• infertility;
• early menopause

Obesity associated with damage to the pituitary gland can develop after head injuries, encephalitis, and due to tumor metastases. It is associated with a violation of the formation of the feeling of hunger; such women cannot withstand a long break between meals.

Hunger and satiety also depend on the level of neurotransmitters.

With increased production of dopamine and endorphins, appetite increases, and with a lack of serotonin, norepinephrine, and somatostatin, it is suppressed.