5 Main Causes of Belly Fat in Women

WHAT ARE THE MAIN CAUSES OF BELLY FAT IN WOMEN?

There are many causes for belly fat storage in women, but in this article we will focus on the five biggest, as they are completely different for women than they are for men.

In my experience and research, I have found that the most common problems that women face have to do with one, or more of the following:

  • Thyroidal minerals
  • Calories
  • Protein
  • Vitamin D, and/or
  • Sleeping patterns

THYROID MINERALS

WHAT ROLE DOES THE THYROID PLAY IN BELLY FAT STORAGE FOR WOMEN?

Thyroid minerals seem to play a much bigger role in weight loss in women than it does for men. Studies show that one in ten men are affected by thyroid issues, compared to one in ten women. The American Thyroid Association estimates that five to eight women are affected by Hashimoto’s to every one man.

THYROID HORMONES

Our thyroids produce a hormone known as T4 (thyroxine), which gets converted into T3 (triiodothyronine). T3 is the active thyroid hormone that acts on the tissues & cells in our bodies to control metabolism. It does this by increasing oxygen in the mitochondria that causes thermogenesis (burning of fat). T3 also plays a vital role in metabolising glucose/carbohydrates.

The inability to produce adequate levels of T3 will make it difficult to efficiently burn glucose in the cell. Glucose eventually gets converted into fat in the liver through a process called de novo lipogenesis (storing of fat), and liver fat accumulates to… guess what… belly fat.

HOW TO HACK YOUR THYROID

Iodine is critical for creating thyroid hormone. In supplement form  it is usually sold in the form of sea kelp, but seafood, and seaweed are  the best food sources.

When the thyroid converts iodine it also creates hydrogen peroxide, which can can trigger symptoms in people with autoimmune conditions, such as Hashimoto’s. Selenium is a mineral that is needed for the conversion of T4 into T3 that also neutralises hydrogen peroxide, so it should be taken alongside iodine.

Zinc is another important thyroid mineral, which needed to trigger the thyroid hormone receptors in the hypothalamus gland of the brain.

belly fat in women

LOW CALORIE DIETS

HOW DO LOW CALORIE DIETS CAUSE BELLY FAT IN WOMEN?

Studies show that women are more likely to go low-cal than men. Even though staying in a calorie deficit is important for weight loss dropping too many can be counterproductive.

When calories drop too low the body increases thyroid stimulating hormone (TSH) to make more thyroid, but instead of converting T4 to T3 it starts producing reverse T3. Reverse T3 blocks the thyroid receptors, so that normal T3 cannot bind. This makes a slow metabolism even slower.

To avoid creating too much reverse T3 you should keep your deficit within the 200-500kcal range, and go back to baseline every 4-5 days.

NOT GETTING ENOUGH PROTEIN

Micronutrients are those that have calories, which means they give us energy. Besides carbohydrates, and fats, protein is one of the three macronutrients. Protein is needed to build and repair muscles & bones, and to make hormones & enzymes.

That means it can increase lean body mass (LBM). The more LBM the higher the basal metabolic rate (BMR), which is the amount of calories needed to maintain a person’s bodyweight. Our BMR is responsible for 60-70% of the calories we burn. Therefore, lean body mass is directly linked to metabolic health. The higher the lean body mass, the more calories burned at rest.

Protein also burns more calories during digestion than any other food, and is more satiating, which means you’re less likely to binge on crap food.

Women should consume 1.5 grams of protein per 1 kilogram of bodyweight per day, while men need 2 grams per kilo.

VITAMIN D

IS VITAMIN D DEFICIENCY ONE OF THE MAIN CAUSES OF BELLY FAT IN WOMEN?

Despite the name, Vitamin D is actually a hormone. It is the only hormone that our bodies can’t create on its own. Vitamin D must be consumed through food, or obtained through sunlight.

In a Study from the American Journal of Clinical Medicine, named Effects of Weight Loss on Serum Vitamin D in Menopausal Women, 439 women aged 50-75 took part in a year long trial. The women were split into four groups: 1) diet only; 2) exercise & diet; 3) exercise only, and; 4) a controlled group.

The study found that the women who lost 5-10% of their bodyweight had an increase in Vitamin D3, but when they lost 15% that number tripled. What does this mean?

Vitamin D is fat soluble, so it will be released during thermogenesis. When this happens, uncoupling protein-3 also gets released, which stops excess fat from getting into cells. Instead the fat gets burnt, or excreted. The conclusion suggests that metabolism of Vitamin D.

STRESS

HOW IS STRESS ONE OF THE MAIN CAUSES OF BELLY FAT IN WOMEN?

A study published in the Journal of Brain & Behaviour found that women are two times more likely to suffer from anxiety & stress than men.

Stress can be caused by a lot of things, but the most common is a lack of sleep. With a lot of people, a lack of sleep also leads consuming too much caffeine during the day. Both of these issues can contribute to adrenal fatigue.

adrenals belly fat in women

The adrenal glands sit jus above the kidneys. Stress causes adrenaline, and cortisol (stress hormone) to be released from the adrenal glands. There are four times more cortisol receptors in the abdominals compared to the rest of the body, so stress eating means that a considerable amount of that chocolate cake is going to be stored around the mid-section.

The remedy for this is to make sure you get 7-9 hours sleep per night, and to incorporate practices into your life that help reduce stress, such as meditation, yoga, nature walks, warm, candle-lit baths, etc. 

REFERENCES:

Study – JAMA: https://jamanetwork.com/journals/jama/fullarticle/1103993
Study – American Journal of Clinical Nutrition: https://pubmed.ncbi.nlm.nih.gov/14592784/
https://academic.oup.com/ajcn/article/94/1/95/4597994?login=false
Journal of Biological Medicine: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4966724/
J
ournal of Brain & Behaviour: https://onlinelibrary.wiley.com/doi/full/10.1002/brb3.497

Adaptation Causes Muscle Growth

muscle growth

 

HOW DOES THE RULE OF ADAPTATION CAUSE MUSCLE GROWTH?

Did you know that our muscles don’t grow when we exercise? The truth is in fact the opposite. Exercise actually creates microtears that temporarily damage the muscles. Then, over the next few days, using the protein we consume from our diets, the body enables itself to overcome that stress by building the muscles back stronger. This is the rule of adaptation that causes muscle growth.

But thinking about it even deeper will conclude that this rule isn’t exclusive to the muscles. It is actually a universal law. There is no such thing as growth inside the comfort zone. Proof of this can be found all throughout nature.

The rule of adaptation has even been passed down through legend, and the Ancient Greek story of Milo is a perfect example of that. Milo trained by carrying a calf everyday from birth, so that his strength grew as it later became an ox. The legend says that he carried a fully grown ox on his shoulders at the Olympia stadium – a true exhibition of strength gained through adaptation.

To get the muscles to grow they need to be fatigued enough to become damaged. This is done best with progressive overloading.

WHAT IS PROGRESSIVE OVERLOAD?

Progressive overload is the gradual increase of stress placed on the body during exercise training, which causes the body to adapt to new stimuli. Meaning that you are working to, or close to muscle failure at some point during your workout. Thus causing adaptation through muscle repair the days thereafter.

WHAT IS MUSCLE FAILURE?

Muscle failure is when the neurological system can no longer produce enough force for a muscle to contract concentrically. Quite frankly, it is when a muscle stops working during an exercise.

 

muscle growth

 

WHAT ARE THE BEST WAYS TO PROGRESSIVELY OVERLOAD THE MUSCLES?

In my experience I have learned that versatility is what sets resistance training apart from the rest. Aside from the hundreds of different exercises to choose from for each muscle group, changing the way you progressively overload the muscles the will also add more variety to your workouts.

Here are ways to use progressive overload in your workouts:

  • Up the weight – by incrementally adding more resistance over time to put more demand on the muscle (best for increasing strength).
  • Add more repetitions – by incrementally adding more repetitions to an exercise over time (best for endurance).
  • Increase sets – when you feel your fitness has improved enough to add more volume.
  • Frequency – how often you train. Muscle recovery should be taken into account when using this approach, as training too hard without allowing enough time for recovery will slow down your growth progress.
  • Number of exercises – adding more movements.
  • Rest periods – the longer you rest, the more strength you will be able to access.
  • Intensity – using more explosiveness in your movements.

WHAT HAPPENS DURING MUSCLE GROWTH?

HYPERTROPHY

An increase in muscle size is called hypertrophy, which occurs because of an increase of cells inside the sarcomere (water) of the muscles. Said increase of muscle cells is referred to as hyperplasia, and it is stimulated by growth hormone.

TENDON STRENGTH

Training also increases strength in the tendons. Because tendons connect muscles to bone, it enables a contraction of the muscle that can pull the bone with more force. And since tendons are made from collagen, which is strong & elastic, they are able to stop the muscles from tearing as the fibres get thicker, and more dense.

MYOGLOBIN STORES

During muscle growth, there is also an increase in the stores of myoglobin, which is a protein similar to haemoglobin that carries oxygen in the blood from the respiratory organs to the rest of the body. Myoglobin is found in the muscle tissue, and its main job is to bind & store oxygen & iron in the muscle cells for production of energy (ATP). Doing too much cardio, or overtraining, can cause the muscles to breakdown. In which case you could find myoglobin in the blood stream, but it is not ideal.

MITOCHONDRIA

When muscles grow, there is also an increase in the number and size of mitochondria inside the cells. Mitochondria are organelles designed for cellular respiration. This is where ATP (adenosine triphosphate) is made, and why the mitochondria is known as the powerhouse of the cell.

GLYCOGEN & FAT

Glycogen is a form of glucose stored in the muscle that can be quickly broken down for energy. During training, we burn glycogen and fat as fuel, which forces the body to store more, so that it can deal with that stress again. Consuming carbohydrates and caffeine after training helps improve glycogen storage.

We also notice an increase in intramuscular triglycerides (fat that lives mostly in the blood). This allows for more fat to be oxidised in the muscle when glycogen is depleted.

MUSCULAR STRENGTH

The first six weeks of gains in muscle strength are typically down to the improvement of neurological pathways that come from training. The real strength gains come later by using progressive overload. 

Use it, or lose it is the rule, so expect to lose 10% of your strength gains after eight weeks of no training, and up to 40% muscular endurance.

 

muscle growth through adaptation

SIMILAR POSTS

Optimising Strength Training Around Your Menstrual Cycle: https://immortal-training.com/strength-training-and-dieting-throughout-your-menstrual-cycle/
Vegan Diet Deficiencies: https://immortal-training.com/strength-training-and-dieting-throughout-your-menstrual-cycle/

REFERENCES
The Adaptations to Strength Training: Morphological and Neurological Contributions to Increased Strength: https://pubmed.ncbi.nlm.nih.gov/17241104/
Eccentric Verses Conventional Exercise Therapy in Patients with Rotator Cuff Tendinopathy: https://pubmed.ncbi.nlm.nih.gov/27351548/
Identifying the Structural Adaptations that Drive Mechanical Load-Induced Growthof Skeletal Muscle: https://pubmed.ncbi.nlm.nih.gov/32660165/
T
he Effects of Resistance Training in Women on Dynamic Strength And Muscular Hypertrophy: https://pubmed.ncbi.nlm.nih.gov/31820374/