Belly fat is the product of several problems, including poor diet and lack of exercise. Understanding the roles your hormones play in fat loss and storage can help you burn fat without losing lean muscle mass. No hormone specifically deposits fat on your stomach. Consult your physician before beginning any diet or exercise program.
Cortisol
Cortisol is the primary hormone that increases stores of body fat. Cortisol will increase fat deposits in response to stress. Another function of cortisol is to break down proteins for amino acids, so this hormone can also decrease your lean muscle tissue, which will further slow your metabolism. The slower your metabolism, the more likely you are to store fat. Other than eliminating stress, the primary method of limiting cortisol production is keeping your rest periods short when training.
Growth Hormone
Human growth hormone is a powerful hormone secreted by the pituitary gland. Growth hormone helps build muscle, strengthen connective tissue and burn body fat. Growth hormone production can be increased through exercise, but it requires intense activity. Short rest periods with higher-volume training can also increase growth hormone production. While growth hormone will not specifically burn body fat, increasing your levels of it will increase the rate at which you burn fat everywhere.
Insulin
Insulin is a very powerful hormone secreted by the pancreas. Insulin is responsible for regulating blood sugar and is a hormone that can contribute to fat storage. If your insulin levels are high and your blood sugar levels are elevated, insulin will cause you to store the excess sugar as fat. This situation can occur when you eat a meal both high in fat and carbohydrates at the same time.
High insulin levels can be beneficial at times. Your blood sugar is low after a workout, making this the ideal time to consume an easily-digested protein and carbohydrate source, such as a shake. Your blood sugar levels are low, and the insulin response will transport the sugar and amino acids from your shake into your muscles, replacing what you just burned.
Leptin and Thyroid
High leptin levels can blunt thyroid ouyput. Leptin levels are based on body fat, and the higher your levels of leptin, the more thyroid output is blunted. Thyroid hormones play an important role in energy management and metabolism, and the lower your thyroid output, the less fat you will burn at rest, including belly fat.
To decrease leptin levels, you need to burn fat; this is a difficult process if you start out with high body fat levels. Over time, with consistent diet and exercise, you can improve the production of all of the hormones that will help you shed belly fat.
References
- "Fiziol Cheloveka"; Acute Testosterone and Cortisol Responses to High Power Resistance Exercise; Andrew Fry and Charles Lohnes; July-Aug. 2010
- "Journal of Applied Physiology"; Changes in Hormonal Concentrations After Different Heavy-resistance Exercise Protocols in Women; William J. Kraemer, et al., Aug. 1993
- "Canadian Journal of Applied Physiology"; Gaining Weight: the Scientific Basis of Increasing Skeletal Muscle Mass; M. E. Houston; Aug. 1999
- "Nature"; Leptin and the Regulation of Body Weight in Mammals; J.M Friedman, et al.; Oct. 1998
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