A woman’s frustration and pet hate – lower body fat…
SCIENCE PART:
The fat in the lower body of women is also different than that in men.
Women have about 9 times more alpha-adrenergic receptors associated with their fat tissue compared to beta-adrenergic receptors.
B for beta = burn and
A for alpha=anti-burn
-Adrenergic receptors are bound by the body’s most potent fat burning hormones – catecholamines.
-When the catecholamines interact with beta-receptors, fat is released from fat cells.
-When they bind to alpha-receptors, fat release is drastically slowed.
You can thank the hormone estrogen for the large amount of alpha-receptors in the lower body of women compared to men.
Studies give us the first hints of the female hormones and how they impact where fat is stored.
Males undergoing heavy estrogen and progesterone therapy (transgender populations) will see increased fat deposition around the lower body and yes, increased prevalence of cellulite as well.
(Also mentioned from this book review in The Secret life of Fat)
What this means for women is that when they lose weight they will often lose weight faster from the upper body (bust, waist, and arms) compared to the lower body (hips, thighs, and butt).
If you have ever gone into one of those marathon running programs and realized you were losing everywhere except your hips and butt, you know exactly what I am talking about.
What to do next:
Once you’ve worked on the diet and supplementations you need to understand about the insulin and estrogen hormones and what to be aware of. (explained in detail in my Healthy Hormones program)
Both of these amplify the impact of alpha receptors. So when you are trying to burn stubborn fat you want less insulin (can be accomplished by eating less carbs) and less estrogen (timing diet and exercise with periods).
A great way to monitor through your monthly cycle is ‘eat less, exercise less’ for first two weeks, then ‘eat more exercise more’ the second two weeks.
To burn fat you need a calorie deficit and hormonal balance, in this case less insulin, eat good protein with good fats, lots of green vegetables and leave the potato out.
You need to create the bigger calorie deficit and reduce carbs when you eat less exercise less. (It can be done on other cycle as well if you want).
To attack stubborn lower body fat and cellulite, you should target the area in the last part and the first part of your menstrual cycle. (Week before and the week of your period)
– This is lower estrogen times.
More explained in the Healthy Hormones program
– Green tea that helps bypass the alpha receptors and speed fat loss.
You know if this is not working because your shape will change in the wrong direction.
If you are a pear or apple you may get smaller, but you will accentuate your shape becoming a more pronounced apple or pear.
Other factors to consider:
-High levels of insulin increase the amount of fat your body produces.
-Cellulite results from an increasing size and number of fat cells, and your body increases the amount of insulin produced as your intake of net carbs (think sugars) increases.
-One of the more powerful way you may help maintain your body weight, reduce your risk of cellulite and reduce your potential risk of diabetes is to eat a diet low in net carbohydrates and high in healthy fats.
-Eat a healthy, vitamin-rich diet- this may also help reduce the development of cellulite or halt progression.
Vitamin C, a water-soluble vitamin found in citrus fruits, broccoli, strawberries and spinach, protects your body from free radicals and reactive oxygen species produced during metabolism.
-Vitamin C is also related to your ability to burn fat. Eating foods rich in calcium, zinc, potassium and selenium may also help your body burn fat more efficiently.
– Catechins found in green tea are believed to increase your body’s ability to burn fat and potentially lose weight.
– Antioxidants found in green tea may also slow mental decline, reduce inflammation and improve heart health.
-The combination of a reduction in inflammation and assistance in fat burning and weight loss may help reduce the appearance of cellulite. Read more about cellulite
Try not to sit for too long each day as prolonged sitting and an inactive lifestyle may change circulatory patterns and increase the risk of developing cellulite.
At home help for Cellulite and lower body fat:
Dry Skin Brushing
Although there are benefits to using dry skin brushing for aesthetic reasons, the technique also offers whole body benefits. Your skin is the largest organ in your body.
Dry skin brushing may help to soften hard fat deposits below the skin while distributing fat deposits more evenly. This may help to diminish the appearance of cellulite.
Myofascial Release
This is a simple and effective technique used to release tissue restrictions in the connective tissue beneath the skin, caused by trauma, inflammation or surgical procedures.
A low-load, gentle pressure applied slowly over an area helps to elongate the fascia and connective tissue.
Yin yoga is a fantastic way to elongate fascia – light pressure held for a long period of time.
-If getting a weekly massage is not in your budget, you may want to try using a foam roller.
-This may accomplish both myofascial release and deep tissue massage, reducing muscle immobility and pain. -They are inexpensive and often recommended by physical therapists to achieve results at home.
Coffee scrubs
Caffeine also stimulates blood and lymphatic flow to an area, may be used to exfoliate and may help tighten the skin.
Scrubs may be made with coconut oil and finely ground coffee beans as a facial mask to tighten and brighten your skin. The effects may last for several hours.
Coffee is a rich source of antioxidants, which some believe can penetrate the skin and increase your natural production of collagen and elastin, thus reducing the appearance of cellulite.
Naturally Moisturize
There are no strong research studies, as yet, that have linked exposure to toxins with the development of cellulite. However, reducing your overall load of toxic chemicals may help your body function far more optimally.
Use a natural moisturizer, such as coconut oil to avoid perfumes and other chemicals that can absorb into your skin.
Balance Your Hormones
Researchers theorize hormone imbalances or shortages may increase your risk of developing cellulite, thus an increase of women who develop it during menopause.
Hormones control the structure and function of much of your body, so paying attention to your diet, exercise, chemical exposure, sleep and net carbohydrates may affect your hormonal balance, and thus the progression of cellulite.
More in the Yang & Yin program
Grapefruit Essential Oil
One of the most recognized benefits of grapefruit essential oil and other citrus oils is their positive effect on the lymphatic system. Using grapefruit oil may help boost the activity of lymph glands, thereby preventing problems like poor circulation and cellulite.
Mix one to two drops of grapefruit essential oil with carrier oil and massage into cellulite in a kneading pattern.
Exercise focus needs to be short periods but good form and variety of strength and plyometrics
-During workouts you need to rest in between sets to allow your fat cells to release fat to be burned.
-Tell your muscle cells to get lean and strong.
-Tell your heart and lungs to work more efficiently.
If you need direction please take advantage of the 15 minute free consult I offer to help tweak your diet or get you started.
There are different programs to choose from so be sure to ask or check out the website
