The average female in the UK weighs around 68kg (150 pounds – 10 Stone 9oz). She is a size 10-12 top, 14-16 bottom. Her weight loss goal is 10 pounds. To be below 10 Stone is the number 1 goal for most women in London.
How do I know this?
I have consulted with many women on their weight loss and fitness goals over the past 10 years and 90% have all said the same thing, “I want to drop 2 jeans sizes and at least 10 pounds in weight!”
How is it so many females struggle to lose weight from the lower body in particular the bum and thighs, despite many of them exercising regularly as advised, being on a strict diet etc?
I have seen many women in the gym exercising as much as twice a day yet never losing any “Lower body” fat.
Is it really possible to lose weight from the Bum, Hips and Thighs?
Well firstly it’s important to note that the problem is at a deep level, a fundamental problem locked in the hormonal and lymphatic system. To put it simply women with “Lower Body” Obesity have too much of the wrong type of estrogen, are full of toxins and more than likely have a less than optimally functioning liver.
“Wow” you might say “that’s a bit heavy”
Heavy it may be but it’s a fact. It doesn’t matter how much exercise a woman does or how strict with her diet she is, they won’t shift that fat unless they sort out their insides first. As Stephen Covey said “You must sharpen the saw before you attempt to cut the tree down!”
The facts that you need to understand:
* We all have 30 billion fat cells capable of storing 150 pounds of fat. The number is genetically set at birth and can not be altered.
* You can not remove fat cells without further repercussions from the body, that’s why its very common, for women who have liposuction, to require further treatments because they gain fat elsewhere in the body after the first procedure. Mother Nature allows the body to reproduce those missing fat cells.
* There are 2 types of enzymes that control these cells, Lipogenic (increases the size) and Lipolytic enzymes (reduces the size).
* Women need more fat to keep fertile and have more Lipogenic and Less Lipolytic enzymes.
* The female hormone Estrogen activates and multiplies Lipogenic enzymes.
* It’s a well known fact that female body fat increases during puberty and pregnancy; excess estrogens mimic this phase of life.
* Female lower body fat cells are larger than the upper body, they also have more Lipogenic and less Lipolytic enzymes
* Fat storage is increased by toxins.
Incidents of breast cancer, ovarian cancer, and even uterine cancer are on the rise. In fact, all estrogen related cancers are increasing as well as symptoms related to estrogen dominance like endometriosis, PMS, uterine fibroids and benign breast tumors…and estrogen is at the root of all these conditions.
How can estrogen be dangerous? Don’t we all make estrogen? Yes, we all do-but what really matters is what happens to it once you make it as well as how much your cells and organs are exposed to it. Obviously, as a woman, you are going to automatically have a much higher exposure rate from estrogens produced inside your body, but the environment we live in has so dramatically changed in the last 30 years that you are also subject to extraordinary amounts of estrogen coming from outside your body. Many man-made chemicals mimic estrogen in our bodies (these are called Xenoestrogens) and these act like the most potent and dangerous estrogens.
Understanding Estrogen
Estrogens are the dominant hormones for most of a woman’s reproductive life. Starting at puberty, the ovaries produce estrogen until menopause. Estrone (E1) and estradiol (E2) are considered “strong” estrogens; where as estriol (E3) (Pregnancy Estrogen) is a “weak” or “protective” estrogen. High levels of E1 and E2 are associated with increased breast, uterine, and ovarian cancer risk; whereas, E3 is associated with a decreased risk.
So what happens to estrogens in your body? The body treats estrogen as a toxin and tries to eliminate it. In the process of the liver trying to detoxify it, estrogen can be converted into some very dangerous metabolites, which research shows may be responsible for the damage to the DNA that can cause tumors and even cancer! Xenoestrogens are more easily converted down this carcinogenic pathway. These potent and damaging metabolites are also responsible for many of the hormone-related symptoms and conditions mentioned above: PMS, fibroids, etc. Pharmaceutical companies are trying to create drugs to block the action of these estrogens to prevent cancer and reduce estrogen-related symptoms, but the side-effects can often make things worse.
Estrogen Metabolites
Estrogen is broken down by enzymes in the liver and eventually excreted through the intestines by our stool. During the breakdown process, several metabolites are formed. C2 (good) estrogens are harmless. However, C16 (bad) and C4 (ugly) estrogen metabolites are harmful and carcinogenic. The C4 pathway is activated by pesticides, car exhaust, paint fumes, alcohol, caffeine, pharmaceuticals, sugar, a high fat diet and environmental estrogens such as
Xenoestrogens (usually petrochemicals) that have a very potent estrogen-like activity and can be considered very toxic. Sources of Xeno estrogens are commercial meats grown with hormones, pesticides, herbicides, plastic bottles, carpet fibers and Teflon coated cooking utensils.
Phytoestrogens – refers to plant compounds and botanical products that have estrogen-like activity. Plants rich in phytoestrogens include soy and red clover
Synthetic estrogens are those produced by pharmaceutical companies and have their molecular structure altered so they can be patented. Like the xenoestrogens, they tend to be more potent than the body’s own estrogens and more toxic.Examples are birth control pills and hormone replacement therapy drugs.
While this all sounds like bad news, the good news is that once the C4 estrogens are made, they can be inactivated in the liver. However if the liver is not functioning optimally then this won’t happen.
Certain vegetables, the cruciferous family (cabbage, broccoli, brussel sprouts, cauliflower and kale), contain anti estrogenic compounds known as I3C (Indole-3-Carbinol) that decreases the production of C4 and C16 metabolites unfortunately these compounds are not absorbed in the human gut without being first broken down.
They are broken down into another compound known as DIM (Di-indol-ylmethane). This is only possible if the digestive system is working optimally.
This phytochemical is also sensitive to heat, so these foods should be eaten raw or lightly steamed to get their beneficial effect. Boiling the vegetables destroys around 40% of the nutrients, microwaving destroys 97% of these powerful ant-estrogen compounds.
NB: Watercress is the Gold Standard of anti-estrogen foods.
Testing for Metabolites
A simple urine test, done through a private lab can tell the ratio of C2:C16 metabolites, since they are excreted through our urine. Women with a personal or family history of breast or uterine cancer may wish to look into this. This is a useful test to use when monitoring estrogen dominant conditions as well.
Here’s what the research says:
According to Charles Poliquin, the world renowned Strength and Conditioning Coach, whether you get estrogens from your environment or from yourself; you MUST get rid of them and you MUST protect yourself from them. Different nutrients can influence what type of metabolites of estrogen the liver creates. Certain nutrients can also protect your organs from the potent and dangerous metabolites. Some nutrients have even been shown to reverse damage that has been done and shrink tumors. According to the science, four of the most powerful nutrients that work together are Green Tea, Curcumin, Lycopene, and D-Limonene.
Green tea-acts to inhibit breast tumor growth, improves liver detoxification of estrogen, reduces aromatase and lowers levels of damaging estrogens, protects against estrogen-specific free radicals and carcinogens. Green tea can also help balance your blood sugar, increase your metabolism, and help you burn fat.
Curcumin-improves detoxification of estrogen by supporting safe, tissue-protective estrogen metabolites reducing oxidative damage and inhibition of the growth of breast cancer cells.
Lycopene-powerful antioxidant, inhibition of cancer cell proliferation, reduction of DNA damage from estrogen.
D-limonene-suppresses tumors, reduces tumor size, prevention of mammary, liver, lung and other cancers, carcinogen removal, reduction in breast tumor growth, inhibition of mammary carcinomas, breast carcinoma regression in both early and late stage development.
These nutrients in combination help the liver eliminate, or detoxify, the Xenoestrogens and the worst of the estrogen metabolites. Now you don’t have to take dozens of different nutrients, hoping that they might be helping-instead.
Additional nutrients that help to detoxify and lower body fat from the lower body:
Grapeseed Extract – has been shown to do the following:
* Compete with estrogen at the estrogen receptor.
* Inhibit the aromatase enzyme that converts intra-cellular testosterone into estrogen.
From a health standpoint, grape seed extract has been linked to reduced risks for breast/uterine and prostate cancer. It protects the DNA against mutagens, and reduces cancer cell proliferation. It has also been shown to protect the brain from strokes, neurotoxins and aging. For those with high cardiovascular risks, this supplement reduces LDL oxidation and plaque formation, reduces platelet aggregation, supports vessel elasticity, and reduces inflammation. This supplement also protects from glycation by reduced Advanced Glycation Entities. Grape seed extract is also a valuable adjunct in wound healing as it promotes healthy collagen formation.
DIM (Di-indol-ylmethane)
Plant indoles are found in cruciferous vegetables and provide a host of health benefits to humans. Cruciferous vegetables are known for their many roles in cancer protection.
DIM is not naturally present in these plants. It is released with the help of enzymes upon crushing of the broccoli, cauliflower, cabbage or brussel sprouts during human digestion. Stomach acid, or HCl, can also aid the joining of two Indole 3 carbinols to make Di-indol-ylmethane. Lack of HCl will hinder one’s ability to make DIM from I3C. Basically, DIM is two molecules of I3C combined together. If you are deficient in stomach acid, getting rid of lower body fat may be an issue.
It has been suggested that a low level of the C2 metabolite and a high level of C16 is associated with an enhanced risk of breast cancer. DIM increases C2 and therefore improves the C2/C16 ratio, making it very protective for women at high risk for this condition.
Research also says that DIM reduces the aromatisation of 4-androstenedione to estrogen and that DIM is more potent than I3C at protecting against mammary carcinoma due to decreased formation of C16 from Estrone.
If your store higher fat around the thighs, DIM helps reduce this fat. It is common for female weightlifters to reduce their lower body fat significantly by adding DIM to their supplement protocol. DIM is a favorite of female physique competitors to help get their legs shredded.
Males who have elevated fat on their chest (manboobs) will also benefit from the use of DIM.
Flax Lignans – powerful anti-estrogen nutrient. Pulls bad estrogens out of the body
Calcium-d-glucarate – promotes the proper elimination of excess estrogens
So How Exactly Do You Reduce your “Lower Body” Fat?
Step 1 – Improve your digestive system;
* Clean out you gastrointestinal tract, seek advice from a Certified Nutritional Practitioner about an Epsom Salt Colon Cleanse. Once done then move onto the next step.
* Use HCl supplementation as needed to ensure you are able to break down the nutrients from your food.
* Then use good probiotics to ensure you have enough good gut bacteria. Important for ensuring a good elimination system.
Step 2 – Detoxify your Liver.
The Liver does a lot of work especially in modern day environments with high levels of toxins everywhere. If your Liver doesn’t work effectively you will continue to metabolite the Bad estrogens C4 and c16. The Liver is also responsible for metabolising fats and carbohydrates.
Having a daily sauna also helps to remove toxins from the body via sweat.
Step 3 – Consume a net alkaline diet comprised of lean meats and fish, plenty of fibrous vegetables, nuts, fruits and seeds. Also consume a green vegetable drink every day.
Step 4 – Use nutriceuticals such as Dim, Green Tea, Curcumin and Grapeseed Extract as mentioned before to prevent any aromisation of estrogens. Use flax Hulls and Calcium-d-glucarate to pull out and excrete bad estrogens.
Step 5 – Keep hydrated. Drink 0.04 x your bodyweight (kg) in litres of water every day. If you weigh 68kg, then drink 2.7 litres of water.
Step 6 – Get 8 hours sleep every night. This helps to keep the liver working properly, allows the production of Growth Hormone in women so they can increase lean muscle mass and become a fat burning furnace,
Step 7 – Avoid cardio exercise such as jogging and spinning. This only increases the fat storage in the legs due to the increase of intra-cellular triglycerides. Do High Intensity Interval Training instead.
Step 8 – Pump some iron. For every 10 pounds of muscle you gain, you will burn 1 pound of fat.
Your jeans will start falling off your bum and hips if you follow these guidelines!