Love handles are caused by a hormone imbalance in insulin and cortisol.
Where we store our fat tells us a great deal about our hormone levels. This goes for both men and women. Carrying weight around your gut (also known as having “love handles”) is worse than fat around your hips and thighs. It points out insulin resistance and indicates an imbalance in the cortisol imbalance levels. Cortisol is also known as the stress hormone, which, if chronically high, can result in even more fat around the gut. Facing the love handle problem often leads to more stress or even depression in people. This in turn can lead to overeating, particularly the consumption of refined carbs.
So how will you break this circle? Try and stay positive. You are reading this article, so that means you are taking the right steps!
WHAT IS INSULIN?
It is the chemical (hormone) signal that allows sugar to enter your cells to create energy. If these sugars are not consumed as energy (in other words, when you eat too many of them) they will be stored as fat around your waist.
WHAT IS INSULIN RESISTANCE?
Insulin resistance increases the levels of insulin in the blood. This increase is related to a reduced sensitivity of the body tissues to normal levels of the hormone. As a result, the body tries to overcome this by secreting more insulin from the pancreas. The pancreas failing to sustain this increased demand for insulin production, leads to type 2 diabetes and will physically manifest as excess fat around the waist (or the apple body shape).
Sadly, insulin resistance is a huge problem many people deal with in our modern-day society. Our generation’s nutrition and excess intake of sugar and carbohydrates (such as cola and equivalent soda beverages, white rice, white pasta, white bread, pizza, pop, candy, baked goods) every day increase your risk of ending up with an insulin resistant body. Alcohol consumption, lack of exercise and stress, that come with our fully jammed and busy lives, are definitely not helping.
BUT HEY, NO WORRIES! THERE’S SOMETHING YOU CAN DO!
Here Are 5 Ways To Get Rid Of Love Handles:
1. ELIMINATE SUGAR FROM YOUR DIET.
The key here is to keep insulin levels low for fat loss to occur and keep your blood sugar balanced. This will also prevent overeating and cravings. Here are a bunch of articles on how to kick your sugar habit.
2. EAT PROTEIN WITH EVERY MEAL.
Not only is it thermogenic (meaning, it stimulates metabolic rate), but it balances your blood sugar. What are healthy sources of protein? Think of beans, nuts, seeds, fish, chia, quinoa, dark leafy greens, tempeh (not tofu), but also organic eggs, meat and chicken. Moreover, you could think of adding high quality protein powders to your shakes or salads.
3. EAT MORE HEALTHY FISH.
Healthy fish like salmon or sardines are very rich in omega 3 fats. You could also take a fish oil supplement. These are great for reducing body fat.
4. DON’T BE A CARDIO-HOLIC. LIFT SOME WEIGHTS!
Integrate some weight lifting (ideally 2 times per week) along with cardiovascular exercise. Strength training helps to rebalance your hormones and increases your metabolic rate so you burn those love handles at rest! It is really important to not overdo the cardio, which is what most people are doing. Try do more HIIT training (which will save you time as well). Lifting weights will change your body, increase your confidence and make you feel very joyous. Expect compliments coming your way soon.
5. TAKE SOME STRESS AWAY
The problem with stress is that elevated levels of cortisol increase fat around the waist and break down muscle mass. A really good start is to start breathing mindfully. Join a yoga class, go for a walk outdoors in nature, read a good book, watch a funny movie and of course, spend time with people who you love, admire you and love you for who you are. Don’t workout outdoors with music, but embrace nature and listen to the natural sounds all around you.
If you want to know more about this topic, we recommend you to read this wonderful book.
healthcoachFX is dedicated to improve your health and measure all important factors in your body to do so. We test your biomarkers and hormonal balance, offer a holistic solution for your problems, and track your progress.
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I live a keto life style so I know carbs are not my issue but stress is and I do everything you have mentioned but still no change what am I doing wrong?I limit my cardio to 2x a week of 10 minutes of HITT training and 3 to 4x a week of weights.I am so frustrated help.Thanks Karen
Nicely Written. Keep up the good work.
I did not know that hormones were responsible for causing love handles.
I also wrote a similar article on my blog.