By Sally Gatt
SICK OF EXCESS WEIGHT THAT JUST WON’T BUDGE FROM YOUR HIPS, BUTT, AND THIGHS? ACCORDING TO EXPERT SALLY GATT, HORMONES COULD BE TO BLAME — BUT THEY’RE ALSO BEST SOLUTION
We all suffer annoying areas of body fat that seem impossible to shed. Pesky love handles, thunder thighs and a jelly belly are all connected to different hormones in the body and controlling them is the real secret to lifelong weight control and fat loss. Here’s how you can become the master of your own physique, not just in the short term, but over a lifetime by understanding what changes and challenges our bodies come up against and how to support them.
STUBBORN SPOT: LOWER BELLY FAT
The hormone culprit: Cortisol
Cortisol is a hormone released by our adrenal glands when we’re under stress. It can be so destructive to mood or disposition that medical experts now consider cortisol levels a biological marker of suicide risk. Excess or continued cortisol exposure contributes greatly to body fat storage around the navel. It also puts us at greater risk of burning out, leading to adrenal fatigue and chronic fatigue syndrome (CFS).
Why it prompts fat:
When we’re under prolonged periods of stress, our bodies cling to fat. These stresses are not always emotional — physiological stressors such as dehydration, lack of sleep, and low blood all trigger cortisol release. The belly is a long-term stress site, meaning fat builds up over time or creeps up on you if your lifestyle, diet and emotional stresses are left unaddressed, which is why it’s often referred to as the cortisol pouch. In caveman times, the hormone was released when in danger — like running away from a wild animal — and provided an immune boost. Nowadays, we’re exposed to so many work pressures, money struggles, and poor lifestyle choices our bodies are constantly secreting cortisol to protect us from burning out.
What you can do:
Stress less or control the amount of stress placed on the body, including physiological stressors such as endurance cardio and lack of sleep. How do you know if you’re working out too hard? You feel smashed, and you want to binge on bad food as a result of depleting your body. Try cutting the volume of your exercise down and train more intensely for a shorter period of time. Doing something relaxing such as reading, meditating or gardening can ultimately help your cortisol levels drop. If none of that helps and you’ve had a long period of feeling low in energy, especially in early mornings, consider asking your GP to test for early-stage CFS, which usually starts with an overproduction of cortisol.
STUBBORN SPOTS: SADDLE BAGS AND BOOTY FAT
The hormone culprit: Oestrogen
Oestrogen secreted from the ovaries manages natural female functions such as menstruation, pregnancy and menopause and is not the enemy. Rather, toxins in our environment — such as pesticides, parabens, and plastics — act as oestrogen mimickers and wreak havoc on our bodies and body fat compositions. These are commonly present in materials used to package and preserve food and some cosmetic skin and body care products.
Why it prompts fat:
Oestrogen mimickers cause toxins to latch onto natural oestrogen receptors, found predominantly in the thighs and around the glutes. As we age, a build-up of these nasty toxins (xenoestrogens) causes oestrogen dominance to form, prompting fat to increase. It is also often indicated through cellulite.
What you can do:
The kidney, liver, and gastrointestinal tract (GIT) are all responsible for detoxing foreign oestrogens from the body, so it’s important they function well. To lose fat, speed up the detox process, and clean out trouble spots, it’s suggested you drink plenty of clean water, eat more cruciferous vegetables such as kale, spinach and cabbage, and take a fibre supplement to help oestrogen clearance in the GIT.
STUBBORN SPOTS: LOVE HANDLES AND BACK FAT
The hormone culprit: Insulin
This fuel-regulating hormone is secreted into the blood from the pancreas. Its function is to store and transport energy from carbohydrates (in the form of glucose) to the muscles for energy.
Why it prompts fat:
When we eat too many carbohydrates from the wrong source — such as high fructose corn syrup or high-GI foods — we produce too much insulin, which means that it is stored as fat rather than being used for energy. Over time, this can cause insulin resistance, which means the body cannot tolerate or metabolise carbs anymore, and any carbs we eat will turn straight to fat. This is often reflected physically in fat distribution on the shoulder blades and the soft pockets at the top of the hips, otherwise known as love handles or muffin tops.
What you can do:
To balance overactive oestrogen and lose fat on your legs, bottom, and thighs, try to avoid oestrogen mimickers (see above). Buy organic fruit and vegetables, then wash them thoroughly, and always wear gloves when cleaning. Insulin resistance can be corrected by controlling the carbohydrates in your diet. Use protein as the main macro in your diet as it has a low insulin response. As a woman, aim for at least 100-150 grams of protein, three to four times each day, teamed with good fats such as avocado and nuts, and low-GI carbs such as green vegetables, sweet potato, or quinoa. Finally, take up resistance training, ideally body weight-based circuits to build up lean muscle. The more lean muscle you have, the better your body becomes at metabolising carbs. (See article below.)
Sally Gatt is one of Australia’s most high-profile personal trainers and experts on fat loss. As a qualified Biosignature Practitioner (study of hormones), she has revolutionised the way her customers and followers think about conventional means of weight loss.
WORK OUT SMARTER, NOT HARDER
By Sally Gatt
The types of exercise we do can balance or unbalance our hormones, helping to produce more of the good hormones that reduce the waistline and keep us looking youthful while reducing hormones that are bad or ineffective for fat loss.
I’m a big advocate for resistance (weights) training for women because it not only shapes and tones the body, but it also makes you metabolise fat faster. The greater your lean muscle, the greater your potential for fat-burning at rest and also while working out. When we weight train, we also produce more of a hormone called DHEA (dehydroepiandrosterone), the raw material your body uses to produce other vital hormones, including testosterone in men and oestrogen in women. DHEA is responsible for a healthy reproductive system and has many anti-ageing benefits. It allows us to develop muscle, shape the body and make it leaner, and has also been proven to help reduce the risk of osteoporosis. I call it an untapped fountain of youth. Too many women underestimate how efficiently it can trim us down, strengthen us up and keep us looking supple and strong whatever our age.
Furthermore, weight training is the only way to truly change the shape and proportion of the body. Cardio may make you smaller with fewer flabby bits, but weights create curves, giving you the appearance of a lean feminine body, along with shapely arms and a slimmer waistline teamed with strong lean legs and defined abdominals. Women often shy away from weights as they’re scared of looking bulky, but when you combine the right weight training and good nutrition, you’ll have an enviable physique.
