It is known that food intake and consumption are the most important for maintaining body weight or for weight loss, but hormones do not play a less important role either.
We are all born with some predispositions, so the hormonal predisposition significantly determines how prone our body is to the formation of cellulite, water accumulation, weight gain …
In the end, body shape is something we get by hormonal predisposition at birth.
See which hormone type you are.
You all know a friend who eats everything she sees and doesn’t store it anywhere, while you only look at the food and it can already be seen somewhere on your body.
The sex hormones estrogen, progesterone and testosterone govern our bodies from birth. But every woman is still dominated by one hormone more than the others and therefore we can determine what type we are.
The hormonal type is inherited and depending on which type we are, the fat tissue is distributed differently on our body, ie we do not gain weight equally in the same places.
In addition to the hereditary predisposition brought to us by certain physical characteristics, hormonal imbalances can also occur at different periods of life.
Also consider this when planning how to shape your body.
ESTROGENIC TYPE OF WOMEN – about 50% of women belong to this type and unfortunately they are extremely prone to cellulite.
Physique:
Estrogen-type women are very feminine, have a slim waist, usually large breasts, a round buttocks and plump thighs. Until old age, they are adorned with firm and thick hair and pink and smooth skin. It is precisely because of these characteristics that they fit perfectly into the masculine image of an attractive woman. Water accumulates easily in the skin, which is usually very soft, so it is very prone to cellulite on the buttocks and thighs. Although they are often slightly lower or of medium height, estrogen-type women have strong bones, and thus a low probability of developing osteoporosis.
Pains of this type are: riding breeches, buttocks, legs
PROGESTERONE TYPE OF WOMAN – 25-35% of women belong to this type
This type appears to be between the estrogen and testosterone types, and belongs to 25 to 35 percent of all women.
Physique: The progesterone type of woman is delicate, so this type of woman has a thin waist, narrow breasts, narrow pelvis, small buttocks and slender thighs. Due to estrogen deficiency, these women enter puberty a year or two later. They are often above average tall, and their hair is thin in most cases, the connective tissue is weak, which is why wrinkles on the skin appear relatively early.
Pains of this type are: hips, legs, shoulders and neck
TESTOSTERONE TYPE OF WOMAN – 15% of women belong to this type
The testosterone type of a woman is athletic and is characterized by narrow hips, small buttocks, slender thighs and a weak waist, but broad shoulders and medium to large breasts. Due to higher testosterone levels, muscles are more pronounced and easily developed through exercise. Women of this type have firm connective tissue and are hairy on the face and neck, and their hair is thick and firm.
Unlike the other two hormonal types, this type first gains fat on the abdomen when gaining weight, while the legs, hips and buttocks remain slender.
The type to which we are predestined by birth determines our physical characteristics and represents our starting position.
HORMONAL IMBALANCE
Hormonal imbalance can occur at different periods of life, and one of the indicators that our hormones are out of balance can be the place where our adipose tissue is stored, ie where we gain weight.
1. High cortisol 2. High insulin 3. Dominance of estrogen 4. Dominance of testosterone 5. Thyroid problems
1. High cortisol and belly fat go hand in hand. Cortisol is the main stress hormone and is secreted in response to stress in the body so the body is ready to fight the battles that stress it. Excess cortisol circulating in the blood is good for emergencies when the body is under stress however it is very bad when circulating for a long period of time. Prolonged periods of stress (high cortisol) result in the storage of fat deposits on the abdomen.
– What to do?
a) Reduce the calories you eat and increase the number of calories you burn
b) base your diet on low carbohydrates and rich in protein and fiber. This diet should therefore contain “healthy” fats in the form of omega 3 fatty acids and unsaturated fats. (healthy fats; cold-pressed oils, almonds, hazelnuts, carob, flax seeds, sunflower …)
c) Exercise 30-40 minutes a day
d) reduce stress; meditate, practice yoga, use massage once a week, pamper yourself the way that suits you best, take some time for yourself
2. High Insulin- waist or so-called. Love handles are characteristic of people who have high insulin. By eating more carbohydrates than the body needs, (potatoes, rice, bread, pasta, pastries, cakes …), the body secretes insulin, which has the task of removing sugar from the blood. How insulin removes sugar from the blood; a small portion is sent to the muscles and liver which the body will use as fuel for the next few hours and the rest is very vilely stored in fat cells as a store for later. Thus, high levels of insulin in the bloodstream (and is caused by foods rich in sugar and starch), leads to the accumulation of fat deposits, weight gain and cellulite. The fat cell swells and becomes large – these are those lumps, balls that you feel under the skin, it’s actually cellulite.
– What to do?
Lack of insulin in the bloodstream allows the body to burn supplies. therefore it is necessary to choose foods that do not contain sugars and flour and in this way we can influence the level of insulin in the blood.
FOR WEIGHT LOSS IS THE WORST COMBINATION OF HIGH CORTISOL AND INSULIN
3. Dominance of Estrogen – if you store fat, ie you gain the most weight in the buttocks and hips – you may have a dominance of this hormone. And these are the other symptoms:
– allergies, chest tightness, lack of ovulation, chronic fatigue, headache, anxiety, severe premenstrual syndrome, irregular or excessive menstruation, fibrocystic breasts, uterine fibroids, ovarian cysts, increased desire for sweet food and weight gain, body retention, fluid retention – breast enlargement, sleep problems, bloating, recurrent fungal genital infections, thyroid problems.
– What to do?
The good news is that a return to this healthy hormonal state and its maintenance, from the beginning of the reproductive period until postmenopause, is achievable. It is possible to achieve it with a healthy lifestyle, regular physical activity, relaxation and proper nutrition, and in cases where this is not enough, it is necessary to use hormone replacement therapy.
Step 1
Recognizing and understanding your problem is the first step toward healing.
Step 2
Diet change:
Everything that can disrupt the secretion of hormones, especially insulin (the most simple carbohydrates) should be eliminated from the daily diet.
choose naturally grown foods as much as possible to limit the intake of xenohormones (foreign hormones) and toxins to the human body
enrich your diet with so-called superfoods (foods rich in vitamins, minerals, antioxidants, phytonutrients and other elements, with a low content of harmful fats), and, if necessary, dietary supplements.
Recommended groceries
We bring only some of the foods that are recommended or prohibited. If what you like to eat is not stated, take care that carbohydrates should be as low as possible glycemic index, and fats should be natural and unreduced (natural butter is better than diet margarine).
Allowed foods: many high-fiber vegetables: asparagus, artichokes, bamboo shoots, broccoli, cabbage, celery, cucumbers, lettuce, eggplant, peppers, kale, okra, chicory, spinach, chard, zucchini, tomatoes, cauliflower, Brussels sprouts, mushrooms , moderate amounts of protein: eggs, shellfish and seafood, fish, liver, mushrooms, all poultry, red meat organically grown (but limited), snails. healthy fats: almonds, hazelnuts, walnuts, cashews, butter, oils (olive, sunflower, pumpkin, sesame…), but for cooking
moderate amounts of legumes: beans, beans, legumes, peas, lentils and soybeans, small portions of fruits: apples, raspberries, blueberries, blackberries, melons, grapes, mangoes, oranges, pears, pineapples, strawberries, currants, avocados
Limited and not every day: cereals: barley, rye bread, oatmeal, wholemeal rice, wholemeal pasta, dairy products: hard cheese, cottage cheese, kefir, yogurt
Avoid: potatoes, beets, carrots (only in small quantities), dried fruits, fruit juices, sugar, syrups, energy drinks, ketchup, vinegar (reduce the amount), white flour and products thereof, white rice, all products with reduced content fats (“light”), all meat products containing nitrites (hot dogs, ham, sausages, pâtés), soy products (milk, soy steaks, etc.), all refined oils and margarine (mostly dietary margarine), milk with low fat (can be full fat)
Reduce your coffee intake, and avoid alcohol and carbonated beverages, especially caffeinated beverages.
Step 3
Lifestyle change:
move, be physically active
relax every day, find an activity that relaxes you, whatever it is, and do everything you can to reduce stress to a minimum and mitigate its effects. Do not understand stress relief as something you dedicate yourself to only when you have extra time or only when there is already more damage to the body, but as a prerequisite for the normal functioning of your body and your health.
Step 4 – Restore the body to hormonal balance with the help of hormone replacement therapy with bioidentical hormones.
You also need to choose a doctor you trust, but most of all you need to know your needs and recognize the messages your own body is sending you.
4. Dominance of testosterone – when a local accumulation of fat in the upper arms, low libido and chronic fatigue is observed, it may indicate a dominance of testosterone.
While men have more testosterone, women have less but enough testosterone to maintain fertility, as well as the definition of muscle mass and fat. Strength training and weight training are a great way to define muscle mass but for hormonal balance it is ideal to incorporate yoga and pilates into your daily life.
If you find yourself in some type, or feel that there is some imbalance, take the time and do the necessary tests to make sure what your status is.
Once you establish your hormonal status, take the following steps.
A lot can change with a change in diet, exercise and lifestyle changes. From experts in this field, we warmly recommend Dr. Sanja Toljan or the Orlando Polyclinic. Dr. Toljan has many years of experience behind her and her approach is primarily the least invasive.
When it comes to hormones – small changes can significantly improve the quality of life.