Hormonal belly fat: What is it and how to get rid of it

Hormonal belly fat, also known as visceral fat, is a common concern for many individuals, especially as they age. This type of fat accumulates around the abdominal area and can be particularly stubborn to get rid of. While it can be frustrating, it’s important to understand that hormonal belly fat is not just a cosmetic issue – it can also have serious health implications. Read on to understand what hormonal belly fat is, why it occurs, and most importantly, how to effectively get rid of it.

What is Hormonal Belly Fat?

Hormonal belly fat, or visceral fat, is different from the subcutaneous fat that lies just beneath your skin. Visceral fat is stored deep within the abdominal cavity, surrounding vital organs such as the liver, pancreas, and intestines. This fat is more metabolically active and produces hormones and chemicals that can contribute to various health problems, including heart disease, type 2 diabetes, and even certain cancers.

Why Does Hormonal Belly Fat Occur?

Several factors can contribute to the accumulation of hormonal belly fat:

• Hormonal Changes: Hormonal shifts that occur as you age, particularly in women during menopause and in men as testosterone levels decline, can lead to increased fat storage in the abdominal area.
• Poor Diet: Consuming a diet high in processed foods, sugar, and unhealthy fats can contribute to visceral fat accumulation.
• Lack of Physical Activity: A sedentary lifestyle can slow down your metabolism and make it easier for visceral fat to accumulate.
• Stress: Chronic stress can lead to increased cortisol production, a hormone that encourages fat storage in the abdominal region.
• Genetics: Your genetics can play a role in determining where your body tends to store fat, including in the abdominal area.

How to Get Rid of Hormonal Belly Fat Effectively

Getting rid of hormonal belly fat requires a comprehensive approach that addresses lifestyle, diet, and exercise. Here are some effective strategies to help you shed that stubborn belly fat:

Adopt a Healthy Diet

Focus on whole, unprocessed foods, such as fruits, vegetables, lean proteins, whole grains, and healthy fats. Cut down on excess sugar, fatty foods, refined carbohydrates, processed meat, fizzy drinks and fruit juice, and also try to limit alcohol consumption, which often contains additional sugar and empty calories, as well as having a detrimental effect on sleep quality. We require less calories as we age, so reduce your daily calorie intake by 200 calories.

Engage in Regular Physical Activity

Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week, along with strength training exercises at least two days a week. Hormonal changes and ageing can cause a decrease in lean muscle mass. To address this, high-repetition resistance training has been found to be effective in reducing abdominal fat. Incorporate activities that you enjoy to make exercise a sustainable part of your routine.

Manage Stress

Practice stress-reduction techniques such as mindfulness meditation, yoga, or deep breathing exercises to lower cortisol levels.

Get Adequate Sleep

Aim for 7-9 hours of quality sleep per night, as poor sleep can contribute to weight gain and hormonal imbalances.

Consider Hormone Therapy

If your weight gain is another symptom of the hormonal changes in your body, Hormone Replacement therapy or Bio-identical Hormone Replacement therapy can help you to maintain or restore your ideal weight once again. By rebalancing oestrogen levels, we increase skin elasticity and prevent the increased storage of fat. You will also feel better mentally, sleep better and maintain a normal appetite. 

I’ve tried everything and nothing is working, what else can I try?

Ozempic

Ozempic is an FDA-approved prescription medication for treating type 2 diabetes in adults, but more recently, it has been used to aid weight loss in suitable patients. In addition to lowering blood sugar levels and regulating insulin, Ozempic imitates a naturally produced hormone that limits appetite by signalling to our bodies that we feel full and prompting our stomachs to empty more slowly. Food that was once exciting becomes boring and may not taste as nice as it once did. As a result, it becomes much easier to control cravings and adjust portion sizes.

The Allurion Gastric Balloon

The Allurion Gastric Balloon is a pliable, expandable balloon that is introduced into the stomach via the mouth and then filled with a saline solution. By occupying space within the stomach, the balloon aids in promoting a quicker feeling of fullness, consequently leading to reduced food intake.

Clinical trials have demonstrated the remarkable weight loss potential of the Allurion Gastric Balloon. In a 16-week study, participants experienced an average weight loss of 14.4 pounds. Another study spanning six months reported an average weight loss of 23.1 pounds attributable to the balloon.

One notable advantage of this treatment is its non-surgical nature. Since the balloon is inserted orally, there is no requirement for surgical incisions or the administration of general anaesthesia. The procedure typically lasts around 20 minutes, and patients can often resume their regular activities on the same day.

If you’d like to explore the options further, or to get some advice, click here to enquire or to book a consultation.

Disclaimer: Please be aware that results and benefits may vary from patient to patient taking into consideration factors such as age, lifestyle and medical history.