Many people feel discouraged when trying to lose weight because nothing seems to work. One of the most common areas people tend to store excess fat is around their midsection. Having excess belly fat can affect your overall health, confidence and lead to various chronic conditions.
Specifically, visceral fat is a major risk factor for type 2 diabetes, heart disease, and other health related conditions. Your metabolism plays a significant role in fat storage since it converts the food you eat into energy. Your metabolism naturally slows down as you age, and it’s important to help support it to increase your overall well being. The key to eliminating stubborn belly fat is to identify the root cause of your weight gain. Some challenges people might encounter when trying to lose weight include:
-
- Improper diet
-
- Poor sleep
-
- Lack of exercise
-
- Gut issues
-
- Hormonal imbalance
-
- Decrease in motivation
How much a person weighs and their ability to lose unwanted belly fat can be due to age, genetics, calories consumed versus burned, or lifestyle factors.
How Your Weight Affects Your Health
As you age, you may find it more and more difficult to maintain the body you had before. You may even think back to the body you had in high school or college and realize how vastly different you were then. Our bodies change through different phases of life; this is normal!
However, maintaining a healthy weight throughout your life is important for your overall health. Being at a healthy weight can decrease potential health risks such as heart disease, type 2 diabetes, and high blood pressure. In this blog, we’ll explore ten weight loss strategies, and how you can incorporate them into your daily routine.
Dietary Changes
Eating a balanced, healthy diet is crucial to weight loss and maintaining a healthy weight. It can be difficult to eat healthy with a busy schedule, during the holidays, or on vacation, but moderation and self control is key to avoid overeating.
The Mayo Clinic recommends everyone to eat at least four servings of vegetables and three servings of fruit per day. Lean proteins and whole grains also include essential nutrients optimal for your overall health. Another way to lose weight is by using modest amounts of healthy fats such as olive oil, avocado and nut butter, and opting for low-fat dairy products and lean meat. Reducing your intake of processed foods, sugary beverages and high-calorie snacks can lead to weight loss because these foods have little to no nutritional value. Consider following a Mediterranean or plant-based diet, which have shown benefits for weight loss and overall health.
Regular Exercise
Physical activity reduces stress hormones, such as adrenaline and cortisol, in your body. Working out also promotes the production of endorphins, which are chemicals in the brain that increase feelings of personal wellbeing.
Engage in a combination of cardiovascular exercises (like brisk walking, cycling, or swimming) and strength training to help boost your metabolism and burn calories. Experts suggest that you should aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. Evolve patient Andrew R. says, “My care coordinator has been very helpful and an excellent resource for my fitness journey and weight loss. I have been extremely happy with Evolve and am grateful I found them!” The Evolve team is committed to each patient’s success, and will support you throughout your entire health and fitness journey.
Exercise can be difficult to fit into your daily schedule, but here are some tips to keep active even when you’re busy:
-
- Find a workout buddy to keep you accountable. It not only improves your chances of getting daily exercise, but can also strengthen relationships and improve your overall mood.
-
- Combine physical activity with something you already do – and make it fun! This could include taking your dog for a walk, listening to music while doing household chores, or choosing to walk when answering phone calls.
-
- While watching TV, incorporate stretches and core exercises.
-
- Consider waking up just 15-30 minutes earlier than you usually do so that you can get your movement in first thing in the morning.
Weight Loss Medications / Peptides
Weight loss medications are in demand, and on the rise in popularity. Tirzepatide and Semaglutide are weight loss drugs designed to suppress the body’s compensatory mechanisms during weight loss. While both medications work by affecting hunger signals and regulating glucose levels, Tirzepatide has proven to show a greater percentage of weight loss through studies. Individuals with type 2 diabetes or those who suffer from weight gain have shown promising results in weight reduction, including belly fat.
Evolve patient John G. says, “My wife and I worked with EVOLVE to obtain some tools for weight loss, as well as getting detailed blood panels done to assess our overall endocrine health. If you are looking to optimize or improve specific aspects of your health in an efficient and targeted fashion, look no further than Evolve!” Here at Evolve, we offer both Tirzepatide and Semaglutide to our patients who want to lose weight. Consider booking an appointment today to find out if this treatment option will work for you.
Stress Reduction
Chronic stress can lead to weight gain, especially around the belly area. This is due to high levels of cortisol which stimulate your fat and carbohydrate metabolism, creating lots of energy within your body. Although cortisol is helpful with survival situations, it’s not good when elevated levels become consistent. High cortisol can lead to cravings for sweet, fatty and salty foods.
Practice stress-reducing activities such as yoga, meditation, deep breathing exercises, or spending time in nature. This can help reduce cortisol levels and lead you to feeling relaxed.
Adequate Sleep
Poor sleep patterns can disrupt hormonal balance and contribute to weight gain. Ultimately, more sleep reduces caloric intake and bridges the time for intermittent fasting. Stress levels decrease with a good night’s sleep, and you wake up feeling refreshed. Aim for 7-9 hours of quality sleep each night to support your body’s natural processes.
Balance Hormones with BHRT
Bioidentical Hormone Replacement Therapy (BHRT) involves using hormones that are molecularly identical to those naturally produced by the body. Hormone imbalances, such as low estrogen or testosterone levels, can affect weight distribution and metabolism. For women experiencing menopause, a decrease in estrogen is linked to lower amounts of muscle mass and higher fat stores. BHRT can help restore hormonal balance and aid in weight management.
Evolve patient Eric T. says, “I’ve been with Evolve for a year now and the treatment and guidance provided is top notch. You can reach out to your care coordinator at any time and they are always quick to respond and help you anyway they can. Between the treatments, advice from experts, and lifestyle changes I’ve made, my quality of life has seriously improved over the last year. Evolve helped me achieve my weight loss goal.” At Evolve, we offer BHRT for both men and women, which can have a positive effect on energy levels and weight loss. Discuss your goals with an expert at Evolve to start losing weight today.
Intermittent Fasting
Some people find success with intermittent fasting, which involves cycling between periods of eating and fasting. This method might not work for everyone, but the method allows your hormone levels to balance out and start fresh for the next period of eating. Typically, most people take their sleep schedule into account when intermittent fasting so that the time goes by faster and you’re not tempted with any meals or food. Overall, this approach can help control calorie intake and improve insulin sensitivity.
Stay Hydrated
Drinking plenty of water can help control your appetite and support your body’s metabolic processes. Try to drink a glass of water before every meal because it will prompt you to stop eating when you’re full. People who are chronically dehydrated may notice that they retain water easily and feel bloated more often.
Avoid Crash Diets
With a rapid increase of misinformation and popular fad diets shared online, it can be hard to decipher between lies and the truth. Make sure to do your research before starting any diet, and consult with a healthcare professional to ensure all safety measures are met. Rapid weight loss through crash diets can be harmful and unsustainable. Focus on gradual, long-term lifestyle changes for lasting results.
10 Monitor Progress
Weight loss takes time and it’s important for you to be patient with your body. It can be hard to see a difference within short periods of time, but keeping track of your weight loss journey will allow you to look back and see measurable results. You can keep track of your weight loss journey by taking progress pictures or measurements, no matter which weight loss strategy you choose to use. Regularly consult with a healthcare professional to adjust your plan as needed.
Conclusion and CTA
There are a variety of ways to lose weight and tackle stubborn belly fat that seems impossible to lose. Through implementing dietary changes, commiting to regular exercise, using weight loss medications, reducing stress, getting adequate sleep, BHRT, intermittent fasting, staying hydrated and avoiding crash diets, you have the ability to achieve your goals and lose weight. Schedule an appointment with an expert at Evolve Telemedicine to create your weight loss plan and start your journey towards optimal health today!
