Aside from the obvious ways women are different from men, in the fat loss game, female hormones play a significant role in how we burn fat (or not) and from where that fat comes off. Lucky for us we can take steps through nutrition and training to take advantage of these differences.

 

Our body stores fat according to hormonal signaling, which includes genetic and environment factors. For many women, from an evolutionary perspective, they store fat more readily in the hips, butt and thighs. This is by design, for child-baring purposes, and has a lot to do with the estrogen-to-progesterone ratio (estrogen being dominant). Your environment and healthy habits can affect this ratio too!

 

Here are 3 tools to use to help lower estrogen relative to progesterone, and by extension, buffering the fat-storing effects in the lower body and also keeping the waist smaller:

 

1) Intense weight training to raise testosterone naturally. Testosterone is a hormone produced naturally that builds muscle and burns fat. When we raise it naturally via heavy weight training, we offset some estrogen production.

 

2) Incorporate stress-reducing activities every day to increase progesterone production. When we are under either chronic psychological stress or metabolic stress, our bodies increase cortisol--a stress hormone that uses precursors from the progesterone pathway in its production. These building blocks preferentially move toward cortisol, rather than progesterone, which dips the estrogen-to-progesterone ratio even more. Stress-reducing activities include leisure walking, reading, a hot bath or shower, massage, journaling, restorative yoga, meditation, etc. Even if you do 5 minutes a day, make it a priority.

 

3) Get plenty of zzz's. Yes, I know this is the hardest thing, BUT it pays off dividends way beyond waking up refreshed. Sleep is your metabolic reset button, and one of only 2 ways your body can produce human growth hormone naturally--an anti-aging and fat-burning hormone. Getting sufficient rest also boosts your mental game, making you more productive and less likely to reach for sugary, salty, fatty foods. 8+ hours per night is optimal.

 

Want to know more about female-specific fat loss and how a different approach can make all the difference? 

 

Sign up for Metabolic Effect's FREE Female Fat Loss Webinar this Wednesday May 9th at 6pm EST/3pm PST. Go here to register, it's going to be a ton of info that you can use immediately on your own. See you there! 

 

Sincerely,

Jill & the JillFit Team