Hormone imbalance can cause weight gain around the abdomen. This is common in women with PCOS. Find out what causes hormonal and PCOS belly fat and how to improve it.

Key takeaways:

• Research has found that hormonal imbalances can cause an increase in abdominal fat. Cortisol, insulin, oestrogen, and progesterone are the hormones commonly associated with this issue.
• Ways to reduce hormonal belly fat include stress management, healthy eating, reducing your sugar intake, exercise and sleep optimisation.
• It's important to practise self-kindness throughout this journey.

Many women experience weight gain around the abdomen, and unfortunately many find it decreases their self-confidence. Today we’re discussing hormonal weight gain and what you can do about it if it’s something you’d like to work on.

How do hormonal imbalances impact weight loss for women?

Your hormones can cause weight gain for a wide range of reasons. Research has found that hormonal imbalances can contribute to the accumulation of belly fat in women. Specifically, imbalances in hormones such as cortisol, insulin, oestrogen, and progesterone can lead to an increase in abdominal fat. High levels of cortisol, a stress hormone, can increase fat storage in the abdominal area, while insulin resistance can lead to an increase in belly fat.

Research has shown that hormonal mechanisms may contribute to abdominal obesity and the associated increased risk for type 2 diabetes. This includes the role of hormones such as insulin, cortisol and ghrelin in regulating fat tissue metabolism and the development of insulin resistance.

As well as that, high leptin levels, which lead to leptin resistance, render your body unable to regulate appetite, resulting in excess weight gain. Leptin is a hormone that helps to manage your weight by regulating hunger and alerting your body when it's full.

Additionally, as women age and go through menopause, a decrease in oestrogen levels can lead to an increase in belly fat. Many women find it difficult to lose weight around their belly during this time.

What are the signs of hormonal weight gain?

Body fat is essential to health because it protects our vital organs, provides energy and promotes cell regeneration. However, abnormal levels of visceral belly fat can cause a variety of health problems. This includes heart disease, type 2 diabetes, high blood pressure, non-alcoholic fatty liver disease, cardiovascular disease and stroke.

Signs of hormonal belly fat may include:

• Stomach fat, particularly in the lower belly region
• High stress levels
• Sleep deprivation or a sleep disorder such as obstructive sleep apnoea
• Diminished sex drive
• Irritability
• Cravings for sugary food
• Lack of concentration

How to get rid of hormonal belly fat

Correcting abnormal hormone levels requires looking at the needs of the entire body, rather than simply trying to lose weight. Your body is a holistic unit, so it's essential to address all areas of your life.

It's important to speak to your healthcare provider to get advice that is individualised for you. The following may assist you in your journey:

Manage your stress

Stress is closely linked to weight gain in many women. When a person experiences stress, the body releases the hormone cortisol. This can increase appetite, cause the body to store more fat, and make it more difficult to lose weight. Additionally, stress can lead to emotional eating and cravings for high-calorie foods.

Furthermore, stress can interfere with sleep, which has been linked to weight gain and obesity. Therefore, managing stress through relaxation techniques like yoga, breathing exercises and meditation can be helpful.

Aim to consume a healthy diet

Eating a healthy diet is an important part of promoting healthy and sustainable weight loss in the belly region for women. Here are some tips for a healthy diet:

• Eat whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and healthy fats. Minimise processed and high-sugar foods where possible.
• Listen to your body. Eat until you're satisfied to avoid overeating later on.
• Drink plenty of water.
• Incorporate foods that are high in fibre, as fibre can help keep you feeling full and promote healthy digestion.
• Choose healthy snacks that are full of fruit, nuts, and vegetables.
• Avoid distractions while eating like TV or your phone while eating. Be mindful and enjoy your food!
• Consider consulting an accredited practising dietitian for personalised recommendations and support.

Remember, the key to sustainable weight loss is making long-term, healthy changes to your diet and lifestyle. This takes time and patience, but with consistent effort, you can achieve your goals and improve your overall health and wellbeing.

Stick to an exercise routine

Exercise is an important component of promoting healthy and sustainable weight loss. Here are some tips for exercising effectively:

• Consider incorporating both cardiovascular exercise and strength training into your routine. Cardiovascular exercise can help burn calories and reduce overall body fat, while strength training can help build muscle and increase metabolism.
• Choose a form of exercise you love. This will help with staying motivated to exercise.
• Be consistent with your exercise routine and make it achievable. If you are new to exercise, start slow.
• Consider seeking out a personal trainer or exercise physiologist for guidance on proper form and technique.

Get enough sleep

Improving your sleep habits can be an effective way to reduce stress and promote weight loss for women. Some tips for improving your sleep:

• Stick to a regular sleep schedule, going to bed and waking up at the same time each day. Aim for between 7-9 hours of sleep.
• Create a relaxing bedtime routine, such as taking a warm bath or reading a book, to help signal to your body that it's time to sleep.
• Avoid using electronics, such as phones or laptops, for at least an hour before bed, as the blue light emitted can interfere with sleep.
• Make sure your bedroom is cool, dark, and quiet to promote optimal sleep conditions.
• Limit your intake of caffeine and alcohol, as they can interfere with sleep quality.
• Exercise regularly, but avoid vigorous exercise within a few hours of bedtime.
• Consider practising relaxation techniques, such as meditation or deep breathing, to help reduce stress and promote relaxation.

Reduce your sugar intake

Elevated blood sugar levels can impact your hormone regulation. Try to include low glycemic foods where you can, which consists of foods that take longer to convert to sugar in your bloodstream.

Remember, reducing sugar intake takes time and effort, but it can be an important step in achieving weight loss goals and improving overall health. It's important to avoid extreme restriction when reducing your sugar intake, as this often leads to overeating later on.

Gradually reducing sugar intake and finding healthier alternatives can help make this transition easier and more sustainable in the long-term.

Be kind to yourself

Being kind to yourself means recognising that your worth as a person is not defined by your weight. It means treating yourself with compassion and understanding, and not engaging in negative self-talk or self-criticism. This can be tough and takes time to master.

You can practise kindness by taking care of yourself, both physically and emotionally. This can include eating healthy foods, staying active, getting enough sleep, and engaging in activities that bring you joy and relaxation. Remember, being kind to yourself is an important part of the journey towards better health and wellbeing.

If you’d like to improve your metabolism and feel your best, consider Vively. Vively uses continuous glucose monitors to help manage your glucose levels. The Vively app uses this data to help you improve your lifestyle habits to reach your weight loss goals faster.