Fat that accumulates around the midsection rarely shows up overnight. For most people, belly fat comes on gradually.
It’s also true that abdominal weight often occurs in spite of eating and exercise habits that haven’t changed (or that might even be better than they used to be). It can feel like no matter what you do, it just won’t budge.
Belly fat is indeed one of the more frustrating realities of aging.
But it’s important to know that an expanding midsection isn’t just about the calories you consume. Nor is it likely to be correlated in a significant way to how much you exercise.
Rather, belly fat is a hallmark of imbalanced hormones. And a rather visible one at that.
Why Belly Fat Is Unique
It turns out that not all fat is created equal.
The fat that accumulates around your midsection is what’s called visceral fat. And visceral fat is metabolically very different from the fat that resides on your hips, thighs, or arms.
Specifically, this type of fat is hormonally active tissue that produces inflammatory compounds. And these inflammatory compounds are endocrine disruptors.
It becomes a vicious cycle whereby imbalanced hormones cause belly fat, and belly fat exacerbates hormone imbalances.
Even more concerning, visceral fat is strongly correlated with serious health risks that include heart disease, diabetes, and some cancers.
The Hormones Behind Belly Fat
Declining Sex Hormones
For women, diminishing estrogen and progesterone during perimenopause and menopause can shift fat storage from hips and thighs to the abdomen. Lower estrogen also reduces insulin sensitivity, which can compound the problem. And low testosterone can lead to decreased muscle mass, which results in a slower metabolism.
For men, declining testosterone leads to changes in body composition; specifically, more fat and less muscle mass. Complicating matters, as a man’s testosterone levels drop, his estrogen level may increase—and elevated estrogen can make it nearly impossible to lose belly fat.
Thyroid Dysfunction
Thyroid hormones regulate metabolism, with hypothyroidism (underactive thyroid) causing metabolism to be sluggish. This makes weight gain easy and weight loss nearly impossible, with fat accumulating preferentially around the midsection.
Many people have “subclinical” hypothyroidism—meaning their lab levels are within the lab’s reference range but are suboptimal for their particular physiology.
Cortisol Belly
Cortisol is the body’s primary stress hormone. Chronically elevated cortisol that occurs as a consequence of chronic stress is a common culprit when it comes to belly fat accumulation.
When cortisol levels are chronically elevated—whether from psychological stress, poor sleep, overtraining, or crash dieting—it signals the body to store fat around the midsection. This mechanism was adaptive ages ago when stress often meant that food was in short supply. But today, when stressors don’t usually rise to the level of being life threatening, the effect that cortisol can have on fat storage is counterproductive.
Elevated cortisol also breaks down muscle tissue, further slowing metabolism.
Insulin and Fat Storage
Insulin resistance is a major contributor to belly fat accumulation. It also becomes more common as people age.
When cells are resistant to the effects of insulin, the pancreas will produce more in an effort to compensate for that insensitivity. The problem with this additional insulin production is that insulin signals the body to store fat—particularly around the abdomen. And it makes it nearly impossible for that stored fat to be burned as energy.
This is why people with insulin resistance struggle to lose belly fat, even when restricting calories.
Why Traditional Approaches Often Fail
Understanding the hormonal drivers behind belly fat accumulation is illuminating when it comes to understanding why traditional weight loss strategies often fail.
Calorie Restriction Backfires
Severe calorie restriction can actually aggravate belly fat because it’s likely to increase cortisol production, compromise thyroid function, and promote muscle loss. People will often lose weight upon commencing a calorie-restrictive diet; but belly fat can stubbornly remain, and weight loss is frequently short-lived.
Cardio Alone Isn’t Enough
While cardiovascular exercise is important for good health, cardio that is excessive and/or cardio that doesn’t include sufficient strength training can elevate cortisol and accelerate muscle loss. The result is a slower metabolism.
Spot Reduction Doesn’t Work
Crunches and ab work will not eliminate belly fat. It simply isn’t possible for fat loss to be targeted from a specific area in this way—especially when hormones are telling your body to store fat around your middle.
The Hormone-Focused Solution
Optimize Sex Hormones
For many people, hormone replacement therapy will be the missing piece of the puzzle when it comes to losing belly fat.
Estrogen optimization for both women and men helps to restore healthy fat distribution.
Testosterone replacement for both men and women supports muscle mass (and therefore a healthy metabolism).
Progesterone for women helps to balance cortisol and supports quality sleep.
Support Thyroid Function
Ensure thyroid levels are truly optimized for you specifically. This means working with a provider who understands that optimal when it comes to thyroid levels is about more than lab reference ranges.
Address Insulin Resistance
For some people, belly fat won’t come off until insulin sensitivity is improved. The following can be helpful:
- Minimize intake of refined carbohydrates
- Increase intake of protein and healthy fats
- Time meals strategically (to avoiding late-night eating)
- Consider medications like metformin or GLP-1 agonists to address insulin resistance
Manage Cortisol
Work to lower stress hormone production through the following:
- Prioritize 7-9 hours of quality sleep each night.
- Implement strategies for managing stress (like meditation, yoga, and time spent in nature).
- Avoid dieting and/or exercise that is too rigorous.
- Support adrenal function with adaptogens (like Ashwagandha) if needed.
Build Muscle
Strength training is non-negotiable when it comes to fighting belly fat. Muscle tissue burns calories at a faster pace than fat does, even while you’re sleeping.
Is Your Belly Trying to Tell You Something?
That stubborn belly fat likely says very little about your efforts at maintaining a healthy lifestyle. It’s just your body’s way of signaling to you that your hormones are out of balance and need attention.
The good news? Once underlying hormonal issues are addressed, belly fat usually responds—often dramatically—even when nothing else has worked.
Are you ready to address the hormone imbalances that underly belly fat? Renew Youth specializes in comprehensive hormone evaluation and optimization that targets the root causes of stubborn weight gain. Call us at (800) 859-7511 or use our easy contact form to schedule your complimentary 30-minute consultation.