- feeding behavior (estrogen-depleted mice consume significantly more food than their ‘normal estrogen profile’ counterparts)
- the uptake of lipids from the circulation (lower estrogen levels result in greater lipid uptake and ‘middle of the body’ fat storage)
- the development of insulin resistance (recall that insulin’s function is to remove excess sugar from the blood; when you become resistant to the effects of insulin, your body stores that excess sugar as fat)
- physical activity and energy expenditure during physical activity (estrogen-depleted mice move less and burn fewer calories while engaged in ‘exercise’ than ‘normal estrogen profile’ mice)
- eliminate processed foods and added sugar. Without estrogen around to help you out, excess dietary sugar will be transformed into fat, in particular, belly fat. The high sodium count in most processed foods will also lead to water retention which only contributes to that puffy look.
- pay attention to serving size. Educate yourself about what a serving of lean protein looks like. Do the same for grains and healthy fats. Weigh or measure portions until you can do it on your own. Given that energy expenditure during exercise can decline with estrogen levels, keeping your calorie count in check is more important now than ever.
- notice how you feel before, during and after a meal. Keeping a food journal is always helpful when trying to lose weight, but even more helpful when you’re experiencing food craving and lack-of-estrogen feedback about satiation. Pay attention to your trigger foods and learn about your body’s response to carbohydrates.
- re-think that drink. Alcohol is a sugar and your body metabolizes it as such. Still can’t give up your weekend wine binge? Don’t expect to lose your belly bulge.
- experiment with reducing grains and dairy. I’m not suggesting that you ‘go paleo‘ here or jump on the gluten free bandwagon. However, many women find that reducing their consumption of these two food groups helps with both overall weight loss and abdominal fat loss. Grains, in particular, will raise blood sugars and trigger an insulin response. Remember to journal your ‘experiment’; it’s the only true way you’ll have of knowing whether this strategy works for you.
- embrace vegetables. They’ll fill you up (dietary fiber for the win!) and help ensure that you get the calcium and magnesium you need to help offset age-related losses in bone density. In order to meet your daily requirement of 7 to 10 servings, make sure you’re adding a veggie or two to every single meal.
To read the first part in this series go here >>> Woman and Weight Gain After 40 to go to Part 3, Go Here....
Dwight Obey, Independent AdvoCare Distributor