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LOSE YOUR LOVE HANDLES BY

BALANCING YOUR HORMONES
The “Hormone Diet” is what we use in our own mentoring programme with
our clients.
There are two main hormones involved when love handles are present: insulin and cortisol.

Carrying weight/fat cells around your belly (aka “love handles”) is worse than fat around your hips or
thighs and this is in part due to insulin resistance. It is also indicative of an imbalance in cortisol levels.

What is Cortisol?
Cortisol is also known as the stress hormone, which, if chronically high, can result in increased fat
around the belly. Feeling stressed out or depressed about this may even worsen the problem by
promoting overeating, particularly of refined carbs. Try and stay positive. You decided to read this article,
so that means you are taking positive steps!

What is Insulin?
Insulin is the chemical (hormone) signal that allows sugar to enter your cells to create energy. If these
sugars are not consumed as energy (i.e. if you eat too many of them) they will be stored as fat around
your middle.

What is Insulin Resistance?

Insulin resistance causes levels of insulin in the blood to increase. This increase is related to a reduced
sensitivity of the body tissues, like muscle, to normal levels of the hormone. As a result, the body tries
to overcome this by secreting more insulin from the pancreas. When the pancreas fails to sustain this
increased demand for insulin production, it can lead to type 2 diabetes, which is linked to heart disease
and will physically manifest as excess fat around the waist, or an apple shape body.

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The bad news is insulin resistance is on the rise every single day. Why? Well it’s quite simple, look at
our diet of excess intake of sugar or too much carbohydrates, for example white rice, white pasta, white
bread, pizza, fizzy drinks, sweets, pies and pasties. It is also related to alcohol consumption, lack of
exercise and stress.

The key here is to keep insulin levels low for fat loss to occur and keep your blood sugar balanced.
This will also prevent overeating and cravings.

Eat protein at every meal and snack. Not only is it thermogenic (meaning, you body temperature heats
and it stimulates metabolic rate), but it balances your blood sugar.

HEALTHY SOURCES OF PROTEIN:

• Beans • Chia • Organic eggs/
• Nuts • Quinoa • Meat/chicken
• Seeds • Dark leafy greens • High-quality protein
powder
• Fish • Tempeh (not tofu)

TOP TIP!
Eat healthy fish like salmon or sardines, that are rich in omega 3 fats or take a fish oil supplement.
These are great for reducing body fat.

From our experience it seems that omega 3 oils mixed with GLA (Gamma Linoleic Acid) boosts fat loss
through increased heat production (thermogenesis) and increase the ability to maintain fat loss.

Lift weights along with cardiovascular exercise. Lifting weights helps to rebalance your hormones and
increases your metabolic rate, so you burn those love handles at rest!

Don’t overdo the cardio, which is what most people are doing. I lift weights 2-4 times per week and I
used to be a cardio-holic years ago in my Martial Arts days. Lifting weights will change your body and
increase your confidence.

TOP TIP!
Hire a coach to give correct technique to prevent injury and maximise your results!

We consult our clients on managing stress every single day because it is the one thing getting in the
way of most people reaching their health goals. The problem with stress is elevated levels of cortisol
increase the breakdown of muscle mass and increase fat around the middle.

Breathe, breathe, breathe! Take a yoga class, go for a walk outdoors in nature, read a good book,
watch a funny movie and of course, spend time with people who you love and admire you.

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