• Weight Management

How to Get Rid of Hormonal Belly Fat: Tips and Best Practices

Medically reviewed and edited by Gidget Black MSN, APRN, FNP-BC

Even if you’re making healthy lifestyle choices, you might still feel like you are gaining weight. A hormonal imbalance is a contributing factor leading to excess body fat. Hormonal fat can be challenging to get rid of because it’s often difficult to determine what is causing it to accumulate around the belly.

However, there are a number of strategies you can implement that may be effective in reducing belly fat and promoting hormone balance.

In this article, we’ll take a closer look at the common causes of hormonal belly fat and the best practices you can incorporate into your routine to help you maintain a healthy weight.

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Understanding Hormonal Belly Fat

Hormonal belly fat — also known as visceral fat — often accumulates around the lower abdominal area.

This type of fat typically develops due to hormonal imbalances in the body. These imbalances can be caused by a number of factors, including stress, poor diet, and lack of exercise.

Hormonal belly fat isn’t usually visible from the outside, but it can lead to physical symptoms like bloating and a general feeling of discomfort.

How Do Different Hormones Impact Belly Fat?

The following are the three key hormones that play a significant role in the development of belly fat.

Thyroid hormones

The thyroid gland is responsible for producing hormones that regulate your metabolism.

When this gland becomes underactive — a condition called hypothyroidism — it can cause a hormonal imbalance that may lead to a slower metabolic process.

This prompts the body to burn fewer calories, and any excess ones are stored as fat, often around the abdominal area.

Cortisol

Cortisol helps the body to manage stress.

However, if you experience chronic stress, it can lead to prolonged elevated cortisol levels, which promotes fat storage — especially around the belly.

This happens because cortisol triggers the release of glucose (sugar) into the bloodstream to provide a burst of energy to deal with stressors.

If this energy isn’t used through physical activity, it’s stored as fat that tends to accumulate around the abdominal area.

Leptin

Leptin is a hormone produced by fat cells. It plays a crucial role in regulating appetite and the body’s energy balance.

Its primary function is to signal to the brain when you’ve had enough to eat, which promotes feelings of fullness.

Leptin resistance can develop because of factors like chronic inflammation, inadequate sleep, stress, and diet. Overweight conditions can also contribute to leptin resistance.

When the body becomes less sensitive to leptin, it’s easier to overeat and gain weight — especially around the abdominal area.

Best Practices for Getting Rid of Hormonal Belly Fat

Although it’s not always possible to spot-reduce fat, there are a number of things you can do to improve your lifestyle and dietary choices.

Over time, these changes can help you lose weight and maintain a healthy weight.

Increase physical activity

Regular physical activity is one of the most effective ways to reduce hormonal belly fat.

Exercise helps to burn calories and build muscle, increasing your metabolic rate. This reduces your risk of developing hormonal imbalances and accumulating belly fat.

A mix of aerobic exercise and strength training is a great way to maximize fat loss while improving muscle tone. These exercises are also effective at targeting abdominal fat.

High-intensity interval training (HIIT) workouts that involve short bursts of intense exercise are another excellent option for boosting metabolism and promoting fat loss around the belly.

Follow a healthier diet

Your diet plays a crucial role in reducing hormonal belly fat.

The meals you eat should be rich in nutrients and contain a good balance of fruits, vegetables, proteins, healthy fats, and whole grains.

It’s important to be mindful of portion sizes to avoid overeating, especially if you’re experiencing any factors that may promote leptin or insulin resistance.

Eating smaller and more frequent meals can help regulate your blood sugar while preventing overindulgence and weight gain.

Minimizing your intake of sugary foods and beverages and refined carbohydrates is also key for making healthier dietary choices.

These foods can lead to insulin spikes which can prompt the body to store fat around the belly.

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Make lifestyle changes

There are a number of lifestyle factors that can contribute to hormonal belly fat, and it’s important to manage them effectively. This may include:

• Stress management: Chronic stress can cause hormonal imbalances, which may lead to the development of belly fat. Introduce stress management techniques — such as meditation, yoga, and deep breathing — to your routine to help you avoid this.

• Addressing chronic inflammation: Chronic inflammation is linked to hormonal imbalances and weight gain. Incorporating anti-inflammatory foods into your diet — such as berries, fatty fish, and leafy greens — can help combat this while reducing belly fat.

• Adequate sleep: Poor sleep hygiene can be detrimental to hormone regulation and is known to cause weight gain, including belly fat. Prioritize getting 7-9 hours of quality sleep every night to allow your body to function optimally.

• Limit alcohol consumption: Excessive alcohol consumption can lead to weight gain around the abdominal area. Reducing your intake or opting for healthier choices in drinks can be a great way to reduce belly fat.

Eat more superfoods

Certain foods are packed with nutrients that can help the body regulate hormones more effectively. These include:

• Berries: Blueberries, blackberries, and raspberries are rich in antioxidants, which can combat stress and inflammation. They are also high in fiber, which can help you lose weight.

• Fatty fish: Salmon, mackerel, and sardines are high in omega-3 fatty acids, which have anti-inflammatory properties that can support weight loss efforts.

• Leafy greens: Spinach, collard greens, and kale are excellent sources of vitamins and minerals that promote overall health.

Consider taking supplements

While a balanced diet should provide most of the nutrients your body needs, certain supplements may be useful for helping you lose hormonal belly fat. These are:

• Fish oil: Omega-3 fatty acids found in fish oil supplements can help reduce inflammation and support weight loss.

• Green tea extract: Green tea contains compounds known as catechins that have been associated with increased fat burn and weight loss.

• Probiotics: Maintaining a healthy gut microbiome with probiotic supplements may aid in weight management and reduce inflammation.

• Hormonal support supplements: Nutrients like magnesium and vitamin D are essential for hormone regulation and overall health. Taking supplements that contain these nutrients can help the body prevent imbalances that may cause hormonal weight gain.

Track your progress and stay motivated

It might be difficult to stay motivated while attempting to reduce belly fat, especially if you feel like you’re not seeing any results.

That’s why tracking your progress and setting achievable goals before you start is essential.

You should also remember that success isn’t always measured by the number on the scale.

Celebrating non-scale victories — such as increased energy levels, improved sleep, and clothing fitting more comfortably — can go a long way in keeping you motivated.

If your journey feels particularly challenging, seeking support from friends, family, or healthcare professionals can also help.

A support system can provide encouragement, accountability, and valuable advice that might make the weight loss process easier to navigate.

When to Seek Professional Help

While following the strategies mentioned can help you manage hormonal belly fat, there are instances when professional guidance becomes essential.

If you experience severe symptoms of hormonal imbalance, do not ignore them. This may include factors like:

• Extreme weight gain

• Persistent mood swings

• Irregular menstrual cycles (for women)

• Unexplained hair loss

• Unusual fatigue

These signs and symptoms may indicate more complex underlying issues that require medical attention.

When your efforts to reduce hormonal belly fat have been unsuccessful, it's also advisable to consult with a healthcare provider.

These professionals can perform comprehensive assessments — including hormonal profiles and medical examinations — to identify the causes of your imbalances.

This helps them to develop targeted solutions and recommend the appropriate treatment.

Remember that everyone's hormonal makeup is unique, and what works for one person may not be suitable for another.

Seeking professional help allows you to receive advice and treatment plans tailored to your specific hormone profile to help you rebalance your hormones.

Where Can You Learn More About Hormonal Belly Fat?

If you’re concerned about hormonal belly fat or want to know more about strategies to combat it, LifeMD is here to help.

A team of medical professionals can assist you with information and provide guidance on maintaining a healthy weight – all from the comfort of your home.

LifeMD also offers a Weight Management Program, designed to help you get started on your tailored weight loss journey.

Make an appointment today to learn more about reducing hormonal belly fat.

Gidget Black MSN, APRN, FNP-BC

Gidget is a board-certified family nurse practitioner. She received her Master of Science degree in Nursing degree from the University of Cincinnati in 2014. Gidget began as a nurse practitioner in an orthopedic surgery practice where she managed clinical patients and assisted in the operating room. She established a weight management and integrative wellness program to improve outcomes for overweight orthopedic patients. Patients who participated in this program demonstrated improved post-op healing and pain scores. More importantly, the patients were empowered with health literacy for long term-health maintenance. Gidget approaches patient care from a root cause perspective, understanding that we treat the person and not the disease — and that vitality creates longevity. She has also served as an adjunct clinical professor and guest lecturer at Kennesaw State University in Kennesaw, Georgia.

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