The Real Reason Most Women Don’t Lose Belly Fat

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Notwithstanding the title, this does also go for men too, by the way—while hormones count, they count differently. People with an estrogen-based metabolism (so usually: women) will usually have more body fat, which can make it harder to get visible muscletone, for those who want that. But people with a testosterone-based metabolism (so usually: men) will have different fat storage patterns, and belly-fat is more testosterone-directed than estrogen-directed (estrogen will tend to put it more to the thighs, butt, back, breasts, etc).

So the advice here is applicable to all…

Challenges and methods

The biggest barrier to success: many people give up when results are not immediate, especially if our body has been a certain way without change for a long time.

  • “Oh, I guess it’s just genetics”
  • “Oh, I guess it’s just age”
  • “Oh, I guess it’s just because of [chronic condition]”

…and such things can be true! And yet, in each of the cases, persisting is still usually what the body needs.

So, should we give ourselves some “tough love” and force ourselves through discomfort?

Yes and no, Lefkowith says. It is important to be able to push through some discomfort, but it’s also important that whatever we’re doing should be sustainable—which means we do need to push, while also allowing ourselves adequate recovery time, and not taking unnecessary risks.

In particular, she advises to:

  • remember that at least half the work is in the kitchen not the gym, and to focus more on adding protein than reducing calories
  • enjoy a regular but varied core exercise routine
  • stimulate blood flow to stubborn areas, which can aid in fat mobilization
  • focus on getting nutrient-dense foods
  • prioritize recovery and strategic rest

For more details on these things and more, enjoy:

Click Here If The Embedded Video Doesn’t Load Automatically!

Want to learn more?

You might also like to read:

Visceral Belly Fat: What It Is & How To Lose It

Take care!

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  • Shedding Some Obesity Myths

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    Let’s shed some obesity myths!

    There are a lot of myths and misconceptions surrounding obesity… And then there are also reactive opposite myths and misconceptions, which can sometimes be just as harmful!

    To tackle them all would take a book, but in classic 10almonds style, we’re going to put a spotlight on some of the ones that might make the biggest difference:

    True or False: Obesity is genetically pre-determined

    False… With caveats.

    Some interesting results have been found from twin studies and adoption studies, showing that genes definitely play some role, but lifestyle is—for most people—the biggest factor:

    In short: genes predispose; they don’t predetermine. But that predisposition alone can make quite a big difference, if it in turn leads to different lifestyle factors.

    But upon seeing those papers centering BMI, let’s consider…

    True or False: BMI is a good, accurate measure of health in the context of bodyweight

    False… Unless you’re a very large group of thin white men of moderate height, which was the demographic the system was built around.

    Bonus information: it was never intended to be used to measure the weight-related health of any individual (not even an individual thin white man of moderate height), but rather, as a tool to look at large-scale demographic trends.

    Basically, as a system, it’s being used in a way it was never made for, and the results of that misappropriation of an epidemiological tool for individual health are predictably unhelpful.

    To do a deep-dive into all the flaws of the BMI system, which are many, we’d need to devote a whole main feature just to that.

    Update: we have now done so!

    Here it is: When BMI Doesn’t Measure Up

    True or False: Obesity does not meaningfully impact more general health

    False… In more ways than one (but there are caveats)

    Obesity is highly correlated with increased risk of all-cause mortality, and weight loss, correspondingly, correlates with a reduced risk. See for example:

    Effects of weight loss interventions for adults who are obese on mortality, cardiovascular disease, and cancer: systematic review and meta-analysis

    So what are the caveats?

    Let’s put it this way: owning a horse is highly correlated with increased healthy longevity. And while owning a horse may come with some exercise and relaxation (both of which are good for the health), it’s probably mostly not the horse itself that conveys the health benefits… it’s that someone who has the resources to look after a horse, probably has the resources to look after their own health too.

    So sometimes there can be a reason for a correlation (it’s not a coincidence!) but the causative factor is partially (or in some cases, entirely) something else.

    So how could this play out with obesity?

    There’s a lot of discrimination in healthcare settings, unfortunately! In this case, it often happens that a thin person goes in with a medical problem and gets treated for that, while a fat person can go in with the same medical problem and be told “you should try losing some weight”.

    Top tip if this happens to you… Ask: “what would you advise/prescribe to a thin person with my same symptoms?”

    Other things may be more systemic, for example:

    When a thin person goes to get their blood pressure taken, and that goes smoothly, while a fat person goes to get their blood pressure taken, and there’s not a blood pressure cuff to fit them, is the problem the size of the person or the size of the cuff? It all depends on perspective, in a world built around thin people.

    That’s a trivial-seeming example, but the same principle has far-reaching (and harmful) implications in healthcare in general, e.g:

    • Surgeons being untrained (and/or unwilling) to operate on fat people
    • Getting a one-size-fits-all dose that was calculated using average weight, and now doesn’t work
    • MRI machines are famously claustrophobia-inducing for thin people; now try not fitting in it in the first place

    …and so forth. So oftentimes, obesity will be correlated with a poor healthcare outcome, where the problem is not actually the obesity itself, but rather the system having been set up with thin people in mind.

    It would be like saying “Having O- blood type results in higher risks when receiving blood transfusions”, while omitting to add “…because we didn’t stock O- blood”.

    True or False: to reduce obesity, just eat less and move more!

    False… Mostly.

    Moving more is almost always good for most people. When it comes to diet, quality is much more important than quantity. But these factors alone are only part of the picture!

    But beyond diet and exercise, there are many other implicated factors in weight gain, weight maintenance, and weight loss, including but not limited to:

    • Disrupted sleep
    • Chronic stress
    • Chronic pain
    • Hormonal imbalances
    • Physical disabilities that preclude a lot of exercise
    • Mental health issues that add (and compound) extra levels of challenge
    • Medications that throw all kinds of spanners into the works with their side effects

    …and even just those first two things, diet and exercise, are not always so correlated to weight as one might think—studies have found that the difference for exercise especially is often marginal:

    Read: Widespread misconceptions about obesity ← academic article in the Journal of the College of Family Physicians of Canada

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  • What Is “75 Hard”?

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    This is Andy Frisella. He’s not a doctor, scientist, nutritionist, personal trainer, or professional athlete, but he has kicked off a viral fitness challenge, so let’s take a look at it:

    What it is

    Firstly, Frisella asserts that it’s not a fitness challenge, but rather, he describes it as a “transformative mental toughness program”.

    Here’s what it consists of:

    • Follow a healthy diet plan with no deviations from it (i.e. no “cheat days”)
    • Abstain from alcohol
    • Exercise 2x per day, 45 minutes each
    • One of the exercise sessions each day must be outside
    • No rest days
    • Drink 3.5 liters of water per day

    And the duration? 75 days, hence the name of the fitness challenge transformative mental toughness program.

    Why it is

    Frisella’s rationale is:

    • we must cultivate mental toughness by doing hard things
    • allowing ourselves any deviation would be a sign of mental weakness
    • if we allow ourselves to deviate, it becomes a habit

    For this reason, he does not “allow” any substitutions, for example if somebody wants to do such-and-such a thing slightly differently instead. We put “allow” in quotation marks because of course, he’s not the boss of you, but per the rules of his challenge, at least.

    These reasonings are in and of themselves somewhat sound, however, we at 10almonds would argue:

    • before doing hard things, it is good to first consider “is it a good idea?” (amputating your leg using only a spork is a “hard thing”, and demonstrates incredible mental toughness, but that doesn’t make it a good idea)
    • while being able to decide to do a thing and then do it is great characteristic to have, it’s good to first consider science; for example, restrictive diets with no flexibility simply do not work, and our bodies do require adequate rest, especially if being pushed through hard things, or problems will happen (injuries, illnesses, etc).
    • while it’s true that allowing ourselves to deviate can become a habit, it’s good to first consider what habits we want to make, and make those habits, instead of potentially unsustainable or even simply unpleasant ones.

    See also: What Flexible Dieting Really Means: When Flexibility Is The Dish Of The Day

    And for that matter: How To Really Pick Up (And Keep!) Those Habits

    Want a “75 Gentle” instead?

    If you like the idea of making new habits, but are not sure if extreme (and perhaps arbitrary) standards are the ones you want to hold, check out:

    Cori Lefkowith’s 25 Healthy Habits That Will Change Your Life

    Take care!

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  • Stretching to Stay Young – by Jessica Matthews

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    A lot of stretching gurus (especially the Instagrammable kind) offer advices like “if you can’t do the splits balanced between two chairs to start with, that’s fine… just practise by doing the splits against a wall first!”

    Jessica Matthews, meanwhile, takes a more grounded approach. A lot of this is less like yoga and more like physiotherapy—it’s uncomplicated and functional. There’s nothing flashy here… just the promise of being able to thrive in your body; supple and comfortable, doing the activities that matter to you.

    On which note: the book gives advices about stretches for before and after common activities, for example:

    • a bedtime routine set
    • a pre-gardening set
    • a post-phonecall set
    • a level-up-your golf set
    • a get ready for dancing set

    …and many more. Whether “your thing” is cross-country skiing or knitting, she’s got you covered.

    The book covers the whole body from head to toe. Whether you want to be sure to stretch everything, or just work on a particular part of your body that needs special attention, it’s there… with beautifully clear illustrations (the front cover illustration is indicative of the style—note how the muscle being stretched is highlighted in orange, too) and simple, easy-to-understand instructions.

    All in all, we’re none of us getting any younger, but we sure can take some of our youth into whatever years come next. This is the stuff that life is made of!

    Get your copy of “Stretching To Stay Young” from Amazon today!

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Related Posts

  • 7 Days Of Celery Juice: What’s The Verdict?
  • With Medical Debt Burdening Millions, a Financial Regulator Steps In to Help

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    When President Barack Obama signed legislation in 2010 to create the Consumer Financial Protection Bureau, he said the new agency had one priority: “looking out for people, not big banks, not lenders, not investment houses.”

    Since then, the CFPB has done its share of policing mortgage brokers, student loan companies, and banks. But as the U.S. health care system turns tens of millions of Americans into debtors, this financial watchdog is increasingly working to protect beleaguered patients, adding hospitals, nursing homes, and patient financing companies to the list of institutions that regulators are probing.

    In the past two years, the CFPB has penalized medical debt collectors, issued stern warnings to health care providers and lenders that target patients, and published reams of reports on how the health care system is undermining the financial security of Americans.

    In its most ambitious move to date, the agency is developing rules to bar medical debt from consumer credit reports, a sweeping change that could make it easier for Americans burdened by medical debt to rent a home, buy a car, even get a job. Those rules are expected to be unveiled later this year.

    “Everywhere we travel, we hear about individuals who are just trying to get by when it comes to medical bills,” said Rohit Chopra, the director of the CFPB whom President Joe Biden tapped to head the watchdog agency in 2021.

    “American families should not have their financial lives ruined by medical bills,” Chopra continued.

    The CFPB’s turn toward medical debt has stirred opposition from collection industry officials, who say the agency’s efforts are misguided. “There’s some concern with a financial regulator coming in and saying, ‘Oh, we’re going to sweep this problem under the rug so that people can’t see that there’s this medical debt out there,’” said Jack Brown III, a longtime collector and member of the industry trade group ACA International.

    Brown and others question whether the agency has gone too far on medical billing. ACA International has suggested collectors could go to court to fight any rules barring medical debt from credit reports.

    At the same time, the U.S. Supreme Court is considering a broader legal challenge to the agency’s funding that some conservative critics and financial industry officials hope will lead to the dissolution of the agency.

    But CFPB’s defenders say its move to address medical debt simply reflects the scale of a crisis that now touches some 100 million Americans and that a divided Congress seems unlikely to address soon.

    “The fact that the CFPB is involved in what seems like a health care issue is because our system is so dysfunctional that when people get sick and they can’t afford all their medical bills, even with insurance, it ends up affecting every aspect of their financial lives,” said Chi Chi Wu, a senior attorney at the National Consumer Law Center.

    CFPB researchers documented that unpaid medical bills were historically the most common form of debt on consumers’ credit reports, representing more than half of all debts on these reports. But the agency found that medical debt is typically a poor predictor of whether someone is likely to pay off other bills and loans.

    Medical debts on credit reports are also frequently riddled with errors, according to CFPB analyses of consumer complaints, which the agency found most often cite issues with bills that are the wrong amount, have already been paid, or should be billed to someone else.

    “There really is such high levels of inaccuracy,” Chopra said in an interview with KFF Health News. “We do not want to see the credit reporting system being weaponized to get people to pay bills they may not even owe.”

    The aggressive posture reflects Chopra, who cut his teeth helping to stand up the CFPB almost 15 years ago and made a name for himself going after the student loan industry.

    Targeting for-profit colleges and lenders, Chopra said he was troubled by an increasingly corporate higher-education system that was turning millions of students into debtors. Now, he said, he sees the health care system doing the same thing, shuttling patients into loans and credit cards and reporting them to credit bureaus. “If we were to rewind decades ago,” Chopra said, “we saw a lot less reliance on tools that banks used to get people to pay.”

    The push to remove medical bills from consumer credit reports culminates two years of intensive work by the CFPB on the medical debt issue.

    The agency warned nursing homes against forcing residents’ friends and family to assume responsibility for residents’ debts. An investigation by KFF Health News and NPR documented widespread use of lawsuits by nursing homes in communities to pursue friends and relatives of nursing home residents.

    The CFPB also has highlighted problems with how hospitals provide financial assistance to low-income patients. Regulators last year flagged the dangers of loans and credit cards that health care providers push on patients, often saddling them with more debt.

    And regulators have gone after medical debt collectors. In December, the CFPB shut down a Pennsylvania company for pursuing patients without ensuring the debts were accurate.

    A few months before that, the agency fined an Indiana company working with medical debt for violating collection laws. Regulators said the company had “risked harming consumers by pressuring or inducing them to pay debts they did not owe.”

    With their business in the crosshairs, debt collectors are warning that cracking down on credit reporting and other collection tools may prompt more hospitals and doctors to demand patients pay upfront for care.

    There are some indications this is happening already, as hospitals and clinics push patients to enroll in loans or credit cards to pay their medical bills.

    Scott Purcell, CEO of ACA International, said it would be wiser for the federal government to focus on making medical care more affordable. “Here we’re coming up with a solution that only takes money away from providers,” Purcell said. “If Congress was involved, there could be more robust solutions.”

    Chopra doesn’t dispute the need for bigger efforts to tackle health care costs.

    “Of course, there are broader things that we would probably want to fix about our health care system,” he said, “but this is having a direct financial impact on so many Americans.”

    The CFPB can’t do much about the price of a prescription or a hospital bill, Chopra continued. What the federal agency can do, he said, is protect patients if they can’t pay their bills.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

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    Subscribe to KFF Health News’ free Morning Briefing.

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  • Burned Out By Tuesday?

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    Avoiding Burnout, The Active Way

    This is Dr. Claudine Holt. She’s double board-certified, in Occupational & Environmental Medicine, and Lifestyle Medicine.

    In short: preventative medicine in all parts of our life.

    Hopefully, you are reading this bright-eyed and bushy-tailed and ready to take on another exciting day in this wonderful, beautiful world!

    On the other hand, it’s possible that you’re reading this semi-focussed, looking for a crumb of dopamine as much as you are looking for information.

    If you’ve ever had the “What a week!” / “It’s only Tuesday” moment, this one’s for you.

    What does Dr. Holt want us to know?

    You can recover from burnout without guilt

    Sometimes, we overreach ourselves. Sometimes, life overreaches us! Sometimes it’s not that we overcommitted—it’s just that we were taking each day as it comes, but sometimes several days gang up on us at once.

    Sometimes, even, we can feel exhausted when it seems like we haven’t done anything.

    Note: if you feel exhausted and it seems like you haven’t done anything, then be aware: you are exhausted for a reason!

    What that reason might be may vary, but contrary to popular belief, energy does not just vanish. It went somewhere.

    This goes double if you have any chronic illness(es), even if you’re not aware of having had a flare-up, chances are you were just exceptionally busy (on a cellular level).

    And it’s easy to think that “mere” cellular activity shouldn’t be exhausting, but that is 100% of where our energy transactions happen—whether or not we are consciously aware of them!

    See also: Eat To Beat Chronic Fatigue ← yes, this also covers when you are too exhausted to shop and cook like a TV chef

    Dr. Holt specializes in working with burned out medical professionals (and also specifically specializes in working with women), but there are lessons for everyone in her advice. For example:

    Fiction: ”Medicine is my calling–it’s who I am.”

    Fact: You are more than medicine! Remember that your career is just one aspect of your life. Don’t forget to create your big-picture vision and tend the garden of the other areas of your life too.

    ~ Dr. Claudine Holt

    Read more: Dr. Claudine Holt | Burnout: Fact vs Fiction

    This same thing can go for whatever part of your identity frequently follows “I’m a…”, and is somewhere that you put a lot of your energy; it could equally be a non-professional job like “homemaker”, or a relational status like “husband”, or a cultural identifier like “Christian”, or a hobby like “gardener” (assuming that is not also your profession, in which case, same item, different category).

    Indeed, a lot of women especially get hit by “the triple burden” of professional work, housework, and childcare. And it’s not even necessarily that we resent any of those things or feel like they’re a burden; we (hopefully) love our professions, homes, children. But, here’s the thing:

    No amount of love will add extra hours to the day.

    So what does she recommend doing about it, when sometimes we’re juggling things that can’t be dropped?

    Start simple, but start!

    Dr. Holt recommends to start with a smile (yes even if, and sometimes especially when, the circumstances do not feel like they merit it), and deploy some CBT tools:

    Two Hacks to Quickly Rise Above Burnout (Or Any Circumstance)

    We’ve expanded on this topic here:

    How To Manage Chronic Stress

    With a more level head on, it becomes easier to take on the next step, which creating healthy boundariesand that doesn’t just mean with other people!

    It also means slaying our own perfectionism and imposter syndrome—both things that will have us chasing our tails 36 hours per day if we let them.

    See also:

    ❝Burnout is the culture of our times. A culture that expects us to do more and think our way out of everything. A culture that asks for more than the body can bear. Unfortunately, even though the situation might not be of our creation, burnout culture is our inheritance.

    An inheritance we can either perpetuate—or change—depending on what we embody.❞

    Source: The Embodied MD on Burnout with Dr Claudine Holt

    That “embodiment” is partly our choices and actions that we bring and own just as we bring and own our body—and it’s partly our relationship with our body itself, and learning to love it, and work with it to achieve wonderful things, instead of just getting through the day.

    Which yes, does also mean making space for good diet, exercise, sleep and so forth, per:

    These Top Five Things Make The Biggest Difference To Health

    Want to know more?

    You might like to check out Dr. Holt’s website:

    The Embodied M.D. | Burnout Coach

    …where she also offers resources such as a blog and a podcast.

    Enjoy!

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  • 10almonds Tells The Tea…

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    Let’s Bust Some Myths!

    It’s too late after puberty, hormones won’t change xyz

    While yes, many adult trans people dearly wish they’d been able to medically transition before going through the “wrong” puberty, the truth is that a lot of changes will still occur later… even to “unchangeable” things like the skeleton.

    The body is remaking itself throughout life, and hormones tell it how to do that. Some parts are just quicker or slower than others. Also: the skeleton is pulled-on constantly by our muscles, and in a battle of muscle vs bone, muscle will always win over time.

    Examples of this include:

    • trans men building bigger bones to support their bigger muscles
    • trans women getting smaller, with wider hips and a pelvic tilt

    Trans people have sporting advantages

    Assuming at least a year’s cross-sex hormonal treatment, there is no useful advantage to being trans when engaging in a sport. There are small advantages and disadvantages (which goes for any person’s body, really). For example:

    • Trans women will tend to be taller than cis women on average…
      • …but that larger frame is now being powered by smaller muscles, because they shrink much quicker than the skeleton.
    • Trans men taking T are the only athletes allowed to take testosterone…
      • …but they will still often be smaller than their fellow male competitors, for example.

    Read: Do Trans Women Athletes Have Advantages? (A rather balanced expert overview, which does also cover trans men)

    There’s a trans population explosion; it’s a social contagion epidemic!

    Source for figures: The Overall Rate Of Left-Handedness (Researchgate)

    Left-handed people used to make up around 3% of the population… Until the 1920s, when that figure jumped sharply upwards, before plateauing at around 12% in around 1960, where it’s stayed since. What happened?! Simple, schools stopped forcing children to use their right hand.

    Today, people ask for trans healthcare because they know it exists! Decades ago, it wasn’t such common knowledge.

    The same explanation can be applied to other “population explosions” such as for autism and ADHD.

    Fun fact: Mt. Everest was “discovered” in 1852, but scientists suspect it probably existed long before then! People whose ancestors were living on it long before 1852 also agree. Sometimes something exists for a long time, and only comes to wider public awareness later.

    Transgender healthcare is too readily available, especially to children!

    To believe some press outlets, you’d think:

    • HRT is available from school vending machines,
    • kids can get a walk-in top surgery at recess,
    • and there’s an after-school sterilization club.

    In reality, while availability varies from place to place, trans healthcare is heavily gatekept. Even adults have trouble getting it, often having to wait years and/or pay large sums of money… and get permission from a flock of doctors, psychologists, and the like. For those under the age of 18, it’s almost impossible in many places, even with parental support.

    Puberty-blockers shouldn’t be given to teenagers, as the effects are irreversible

    Quick question: who do you think should be given puberty-blockers? For whom do you think they were developed? Not adults, for sure! They were not developed for trans teens either, but for cis pre-teens with precocious puberty, to keep puberty at bay, to do it correctly later. Nobody argues they’re unsafe for much younger cis children, and only object when it’s trans teens.

    They’re not only safe and reversible, but also self-reversing. Stop taking them, and the normally scheduled puberty promptly ensues by itself. For trans kids, the desired effect is to buy the kid time to make an informed and well-considered decision. After all, the effects of the wrong puberty are really difficult to undo!

    A lot of people rush medical transition and regret it!

    Trans people wish it could be rushed! It’s a lot harder to get gender-affirming care as a trans person, than it is to get the same (or comparable) care as a cis person. Yes, cis people get gender-affirming care, from hormones to surgeries, and have done for a long time.

    As for regret… Medical transition has around a 1% regret rate. For comparison, hip replacement has a 4.8% regret rate and knee replacement has a 17.1% regret rate.

    A medical procedure with a 99% success rate would generally be considered a miracle cure!

    Don’t Forget…

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