I'm a Bikini Competitor and Chemical Engineer and Here's How You Can Beat Hormonal Belly Fat in 3 Steps

Struggling with stubborn belly fat that won't budge no matter how much you diet? You're not alone. Many women face this frustrating issue, often due to hormonal imbalances.

Christine Hronec, founder and CEO of Gauge Girl Training, has cracked the code on tackling hormonal belly fat. With degrees in Chemical and Biological Engineering and experience as a food scientist and national bikini competitor, Christine brings a unique perspective to the world of nutrition and fitness.

The Three Types of Belly

In her post, Christine identifies three types of belly: "There is the bloated belly. This is when your body creates excess gas in the internal organs as a result of something you ate or drank. There is the weight gain belly. This is when eating in a caloric surplus, your body will gain more weight in the midsection. And then there is the hormonal belly, which is when your body starts to accumulate more body fat in the lower abdomen and you start to experience an overall redistribution of fat as you gain weight."

Subcutaneous vs. Visceral Fat

Mayo Clinic experts further clarify that belly fat consists of two types: subcutaneous fat (the pinchable fat under the skin) and visceral fat (which surrounds internal organs). They advise, "For women, a waist measurement of more than 35 inches (89 centimeters) signals an unhealthy amount of belly fat and a greater risk of health problems."

How Hormones Influence Fat Distribution

Hormonal changes, particularly during menopause, play a significant role in belly fat accumulation. Mayo Clinic experts explain, "Many women notice an increase in belly fat as they get older even if they don't gain weight. This is likely due to a lower level of estrogen because estrogen seems to have an effect on where fat is located in the body."

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Why Traditional Weight Loss Methods Fail for Hormonal Belly Fat

Christine adds that hormone imbalances can make traditional weight loss methods ineffective: "When your hormones are imbalanced, it cannot be fixed by just lowering your caloric intake. If it were that simple, everyone whose doctor ever said just lose weight would be at their goal."

The Problem with the "Bodybuilder Approach" for Women

Christine emphasizes the importance of addressing nutrient deficiencies rather than just cutting calories. She warns against the typical "bodybuilder approach" of high protein, low fat, and moderate carbs for women, stating, "When women start to apply these principles to themselves, they end up getting burnt out hormonally because the dietary fat intake is far too low for proper hormone function."

The Power of a Balanced Diet

Mayo Clinic experts agree on the importance of a balanced diet, recommending "a healthy diet rich in fruits, vegetables, and whole grains" as part of a comprehensive approach to tackling belly fat.

Fiber: Your Secret Weapon Against Hormonal Imbalance

Fiber plays a crucial role in balancing hormones and supporting overall health. Christine explains, "The reason why fiber is so important is it allows those excess circulating hormones to be detoxified from the body." She recommends increasing fiber intake and consuming cruciferous vegetables to support natural detoxification through the liver.

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The Brain-Hormone Connection

Christine highlights the importance of dietary fats for brain chemistry and hormone balance. "When you are getting adequate amounts of calories and dietary fat intake, it releases dopamine and serotonin," she says. These "happiness chemicals" can help reduce cortisol levels, which is crucial for managing stress and hormonal balance.

The Sugar Trap

She cautions against relying on refined sugars for a quick mood boost, saying, "So many women are trying to fill that gap in their dopamine and serotonin with refined processed sugars because that is a quick fix way to get that spike, but it is not a sustained spike that will absolutely lower your cortisol."

The Key to Hormonal Harmony

Christine emphasizes the importance of blood sugar management: "I've had so many people come to me with high A1C levels. A1C is a measure that dictates whether or not you are diabetic." She advises keeping A1C levels under 5.7 and fasting blood glucose levels under 100 for optimal health.

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Move It to Lose It

While Christine focuses on nutrition, Mayo Clinic experts stress the importance of regular physical activity in reducing belly fat. They state, "The good news is that visceral fat responds to the same diet and exercise strategies that can help get rid of other extra pounds and lower total body fat."

The Truth About Targeted Ab Exercises

Mayo Clinic experts caution against relying solely on targeted exercises: "You can strengthen and tone abdominal muscles with crunches or other exercises focused on your belly. But doing those exercises alone won't get rid of belly fat." Instead, focus on overall weight loss through a balanced diet and regular exercise routine.

The Moderate Deficit Approach

While a caloric deficit is still necessary for weight loss, Christine recommends a more moderate approach for hormonal balance: "With hormone imbalances, I suggest a maximum caloric deficit of 250 maximum caloric deficit. You may need 200, you may need 100." She's had success with clients consuming between 1500 and 2000 calories, and some even over 2000 calories on customized hormonal resetting protocols.

Putting It All Together

Managing hormonal belly fat requires a comprehensive approach that goes beyond simply cutting calories. By focusing on nutrient-dense foods, increasing fiber intake, balancing healthy fats, managing blood sugar levels, incorporating regular physical activity, and creating a moderate caloric deficit, you can create a sustainable plan to address hormonal imbalances and finally shed that stubborn belly fat.

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Real Results from a Balanced Approach

As Christine says, "You have to trust me on this, you guys. I have tons of case studies and clients who have had amazing success at a substantially higher calorie range." Combined with the scientific backing from Mayo Clinic experts, these strategies offer a well-rounded approach to tackling hormonal belly fat. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Have you ever wondered why some people seem to carry weight differently? Or why might your own belly fat be stubborn despite your best efforts? Dr. Eric Berg, DC, an expert in healthy weight loss, sheds light on this common concern. At 59, Dr. Berg has dedicated his career to unraveling the complexities of health and weight management. As the director of Dr. Berg's Nutritionals and a best-selling author, he's helped thousands understand the nuances of healthy ketosis and intermittent fasting. In his recent post, Dr. Berg breaks down the three main types of belly fat, offering insights that could transform your approach to health.

Understanding the Dangers of Belly Fat

Before diving into the specific belly types, it's crucial to understand why belly fat is a concern. As the Mayo Clinic experts explain, "That extra belly fat does more than just make it hard to zip up a favorite pair of jeans, though. Research shows that belly fat carries serious health risks."

The Sagging Belly: A Tale of Insulin and Stress

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The first type Dr. Berg identifies is the sagging belly, which he attributes to visceral fat. "This is called visceral fat. Visceral fat is spill off from the liver," Dr. Berg explains in his post. This type of fat is particularly concerning because it surrounds organs and can impair their function.

The Role of Hormones in Belly Fat

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Dr. Berg points out two main culprits behind this belly type: insulin and cortisol. "Too many carbs will increase insulin and put the fat right in your gut," he states. However, he also notes that stress plays a significant role. "Cortisol is a stress hormone. What cortisol does is it indirectly increases insulin," Dr. Berg clarifies.

The Hidden Dangers of Stress and Sugar

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Dr. Berg emphasizes the interconnected nature of stress and sugar in contributing to belly fat. He warns, "When you go through stress, it will increase your blood glucose from other things, not carbs. So stress and sugar create the same effect, belly fat, and many other problems."

The Invisible Threat: TOFI

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Interestingly, Dr. Berg mentions that even thin people can have this type of fat, coining the term "TOFI" or "thin on the outside, fat on the inside."

The Protruding Belly: When Your Liver Needs Help

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The second type is the protruding belly, which Dr. Berg describes as "a liver problem, usually cirrhosis, advanced liver disease." This belly type is characterized by a fluid-filled sac in the abdomen, often seen in individuals with severe liver damage.

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The Severity of Liver-Related Belly Fat

Dr. Berg doesn't sugarcoat the seriousness of this condition. "When you start generating fluid in your abdomen, your liver is pretty messed up, and the chances of you reversing it are pretty slim," he warns. He further illustrates the severity by stating, "You have the liver that is so dysfunctional that is leaking fluid into a sac or on your abdomen, and you have to go to the hospital every 14 days to get it drained out. Not a good situation."

Hope for Liver Health

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Despite the grim outlook, Dr. Berg offers some hope, suggesting vitamin E in the form of tocotrienols and focusing on liver-friendly foods like cruciferous vegetables. He emphasizes the importance of radical lifestyle changes for those facing this condition.

The Lower Pooch: Battling Estrogen Dominance

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The third type Dr. Berg discusses is the lower pooch, often seen in women but also present in men. "It's more of a superficial fat. It's called subcutaneous fat," he explains. This type of fat is often linked to estrogen dominance.

The Impact of Menopause on Belly Fat

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The Mayo Clinic adds insight into why women may be particularly susceptible to this type of fat: "Many women notice an increase in belly fat as they get older — even if they aren't gaining weight. This is likely due to a decreasing level of estrogen, which appears to influence where fat is distributed in the body."

Combating Estrogen Dominance

To combat this, Dr. Berg recommends reducing estrogen exposure by avoiding soy products, pesticides, and plastics. He also suggests natural ways to inhibit the conversion of testosterone to estrogen: "Cruciferous vegetables... and then there's a concentrated cruciferous product called DIM. That would be a very good thing to take as well."

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The Surprising Link Between Plastics and Estrogen

In a startling revelation, Dr. Berg points out the pervasive nature of plastic in our lives and its potential impact on hormones. He states, "The average person in the US consumes the amount of plastic that equals the size of a credit card."

Tailoring Your Approach: Diet vs. Exercise

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Dr. Berg underlines the importance of diet over exercise in addressing belly fat. For the sagging belly, he states, "You're not going to see much results with exercise. Why? Because exercise does not decrease insulin in a significant way."

The Mayo Clinic's Perspective on Exercise

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While Dr. Berg recommends diet, the Mayo Clinic underscores the importance of exercise: "For most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. Strength training exercises are recommended at least twice a week."

The Long Game: Patience and Persistence

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Dr. Berg reminds us that tackling belly fat, especially the stubborn lower pooch, is not an overnight process. He acknowledges, "It does take a long time to get rid of that last bit of belly fat, but if you increase the amount of fasting that you do and you follow these next recommendations, I think you can speed it up."

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A Balanced Approach to Belly Fat Reduction

The Mayo Clinic offers a balanced perspective on reducing belly fat: "To lose excess fat and keep it from coming back, aim for slow and steady weight loss. Consult your doctor for help getting started and staying on track."

Understanding your belly type can be the first step toward effective weight management. By identifying the underlying causes and tailoring your approach accordingly, you can work towards a healthier, leaner you. Whether it's managing stress, supporting liver health, or balancing hormones, a holistic approach combining diet, exercise, and lifestyle changes is key to addressing your specific belly type. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

TikTok influencer Andrew Holmes (andrewholmes79) is on a mission to educate people about how to FINALLY lose that pesky belly fat. Have you tried to reduce the belly bulge? Are you doing crunches and situps from dawn til dusk with no change in the stomach area? Are you beyond frustrated that no matter what, the belly fat won’t budge? You might be overcomplicating things. Here’s what Holmes has to say on the matter, plus real, expert-backed advice on how to get the abs of your dreams.

Sit Ups and Crunches All Day

Holmes says to please stop doing endless crunches and situps if the only reason you are doing them is to get rid of belly fat. Unfortunately, it just doesn’t work that way. “To burn belly fat, you need 45 to 60 minutes of high-intensity cardiovascular activity (running, playing soccer or basketball, jumping rope, power-walking, etc.) on most days of the week,” medical weight management expert Karen Cooper, DO, tells the Cleveland Clinic. “You also need to reduce your intake of processed foods, fast foods and alcohol.”

Burning Belly Fat Specifically?

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Holmes explains that once you start burning fat all over, eventually the fat on your stomach will burn off too. And it’s not just about hitting the gym, or eating well—try not to spend too much of the day sitting. “Staying physically active throughout the day as well as scheduling time for structured exercise may be even more important than diet,” say the experts at Harvard Health.

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Pesky Genetics

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Holmes makes the point that people are shaped differently—so your best friend, who might be doing the same diet and exercise, might lose fat from a different part of their body than you. That’s normal! "We know that women and men tend to store fat differently -- women have the ability to more easily store fat on the hips and legs, while men tend to accumulate fat around the abdomen to a higher extent," Mathias Rask-Andersen, Ph.D., tells Science Daily. "This has been attributed to the effects of sex hormones such as estrogen. But the molecular mechanisms that control this phenomenon are fairly unknown."

Yes, Abs Are Made In the Kitchen

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Holmes makes the crucial point that if you don’t have control of your food, belly fat is going nowhere. One good way of simplifying your diet is by food prepping. “Food prepping, or preparing meals in advance, is a key strategy for maintaining a healthy diet, especially for those with busy lifestyles,” says celebrity trainer Kollins Ezekh. “It ensures that you have healthy meals ready, which can prevent the temptation to opt for less nutritious, convenient options. Food prepping can help you stick to your nutritional goals, save time during the week, and can also be cost-effective as it reduces the likelihood of purchasing last-minute meals out. Additionally, it allows for better portion control, which is crucial for weight management or achieving specific fitness goals.”

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Slow and Steady Wins the Abs

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As with all health and fitness goals, slow, steady work is key to a successful outcome. That means there are no shortcuts. “Be patient,” Holmes advises. Focus on good nutrition, stress management, don’t smoke, stay active, and be aware of how many calories you are taking in. Your abs won’t appear overnight but they’re under there, just waiting to make their debut.

💪🔥Body Booster: You WILL burn belly fat when you focus on burning fat all over.

Do you want to get rid of excess fat around your midsection? Jillian Michaels is a fitness expert and star of The Biggest Loser. In a new YouTube video, she discusses blasting belly fat. “Let's talk about belly fat. You guys are constantly asking me how I reduce belly fat. What food should I eat to reduce belly fat? What workout should I do to reduce belly fat? And you guys Google it so often that even I have been guilty of saying, ‘Hey, let's reduce belly fat,’ just to get you to pay attention to the actual answer,” she jokes. In all seriousness, she offers her tips on how to blast belly fat.

You Can’t Spot Reduce Fat

“So first of all, we cannot spot-reduce fat. We can't, it's physiologically impossible. You can go to a doctor. They can lipo-suck it outta your body. It's expensive. There are all kinds of side effects. It's unnecessary. I don't recommend it, but that's the only way to do that,” she says.

Hormone Balance Determines Where You Store Fat

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“The way in which our body stores fat is dictated by your hormone balance. So that's why you see things like a woman is a pear. A woman can be an apple, or we can be evenly proportioned, right? But men are always apples. If you see a guy who has fat on his lower body, he likely has a hormone imbalance,” she says.

Belly Fat Is Based on Testosterone Levels

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“So what is this saying? So, this is saying that belly fat is predominantly based on your testosterone levels. So if we have more testosterone, we are more prone to store excess energy as fat on our abdomen,” she says. “Now, if you're an estrogen-dominant female, you're gonna store more weight in your lower body, which is my blessing.”

The Answer? Reducing Body Fat Overall

“So we can't spot reduce fat. So what do we do? Right? There's gotta be an answer. We've gotta reduce body fat overall,” she says.

No Diet Spot Reduces Fat

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“Now, there is no diet to reduce fat. There are no foods that burn fat. There, there, there, it just, it, it doesn't exist. Okay?” says Michaels.

First, You Need to Manage Your Stress

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“There are ways of eating that will help reduce bloat, right? There are certain foods we can eat that will help inhibit cortisol production because cortisol is actually the belly fat hormone.

So, if we can keep that hormone down, it's a stress hormone. So you gotta manage your stress,” she says.

You Also Need to Get Sleep

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The second thing you need to do? “You gotta sleep,” says Michaels.

Meditation Is Also Key

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Next up, get your zen on. “You gotta meditate,” Michaels recommends.

Avoid Foods Rich in Vitamin C

One thing to avoid? “You can't eat foods that are rich in vitamin C because vitamin C can inhibit cortisol production. You can keep your sodium a little lower because that can also inhibit cortisol production. And it's gonna keep you from storing weight here,” she says.

And, Don’t Drink a Lot of Alcohol

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She also suggests putting down the bottle. “Alcohol and the way that it affects your metabolism will shift your hormone balance. You're gonna store more fat in your belly. So if you're trying to lose weight, don't be drinking so much,” she says.

Hydrate

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Next up, hydrate. “Drink a lot of water to help you flush out any excess bloat,” she recommends.

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Overall, Eat Fewer Calories and Move More

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In terms of exercise, “at the end of the day, there is no exercise to spot reduce fat,” she says. “There is no food to spot reduce fat. So what is going to be the most effective thing is eating less food so that we're reducing our calories and then working out or moving more so that we're increasing our calorie burn. So our body's going into fat stores, and we're burning body fat overall.”

Lift Weights

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“The fitness techniques that are gonna be the most metabolic are gonna be weightlifting or resistance training. So resistance training, weightlifting, circuit training,” she adds.

HIIT Workouts

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She also recommends “exercises in swift succession,” she says. “The way you see me design all my workouts, HIIT intervals are super effective. And the more advanced techniques as you get more fit, like plyometrics, things that are explosive and dynamic burn more calories.”

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Overall, You Have to Take a “Holistic” Approach

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“That's how you gotta think of it. There's no special food. There's no exercise. We just gotta be healthy overall and take it in a very holistic way,” she says, summing up the video. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.