Is Your Body Curves Trying to Tell You Something? Understanding Fat Composition Placement in Women

1 minute read.

A recent observation:

Lately, I’ve noticed a lot of chatter online about body fat and curves and what it really means for women. Many people seem confused or unsure of the role curves or body fat composition may play in different parts of the body.

They say things like:

"Body fat is just bad, get rid of it!" "All body fat is the same." "You just need to cut calories and work out more to lose weight."

I can’t speak for them.

According to my research, body fat distribution and the curves on women tells us more than just a number on a scale. In fact, where women carry 'fat' on their body can reveal important clues about their hormonal health, stress levels, and overall well-being.

[The word fat could be taken as offensive, please note this article is not about body shaming, it's to help you understand that where you store body fat can give great insight into what's going on with hormones and your body]

Let’s break it down.

Abdominal Fat: Women who carry excess fat around their abdomen may be dealing with insulin resistance and high cortisol levels. Insulin resistance happens when the body struggles to manage blood sugar, leading to fat storage, especially around the midsection. High cortisol, often a result of chronic stress, is also a key player in belly fat gain. When cortisol levels spike, the body holds onto fat in the abdomen as a protective mechanism.

Thigh and Hip Fat: On the other hand, carrying more fat in the thighs and hips might indicate estrogen dominance. Women in their reproductive years tend to store fat in these areas as a natural part of fertility. However, when estrogen levels are too high relative to other hormones, the body might hold onto more fat here. This type of fat storage is typically less concerning for metabolic health but can still lead to body image issues or discomfort.

Upper Arm Fat: Fat stored in the upper arms can be linked to inflammation and hormonal imbalances. As estrogen levels decline (like during perimenopause), fat might start accumulating in areas where it didn’t before. This can also be tied to rising inflammation in the body, which triggers fat storage in new areas as the body reacts to protect itself.

Proof: Studies show that fat isn’t just about appearance - it’s deeply connected to a woman’s hormonal and metabolic health. For example, a 2019 study in the Journal of Clinical Endocrinology & Metabolism found that women with higher abdominal fat were more likely to have insulin resistance and higher cortisol levels.

BIHACKING FAT PLACEMENT

Biohacking Abdominal Fat: 

To reduce abdominal fat, the key lies in managing stress and balancing blood sugar levels. Start by incorporating stress-reducing practices like meditation, deep breathing exercises, or yoga into your daily routine. These help to lower cortisol, the stress hormone responsible for belly fat. Additionally, consuming a low-glycemic diet that emphasizes whole foods like leafy greens, healthy fats (avocados, olive oil), and lean proteins can help stabilise insulin levels. Foods high in refined sugars and processed carbs lead to blood sugar spikes, triggering fat storage around the abdomen. Aiming for balanced meals and regular movement, such as walking or strength training, will further enhance insulin sensitivity and reduce fat accumulation.

Biohacking Hip and Thigh Fat: 

To address excess fat in the hips and thighs, focusing on hormonal balance is essential. Estrogen dominance is often a contributor, so incorporating foods that promote estrogen metabolism can help. Cruciferous vegetables like broccoli, kale, and cauliflower contain compounds that support estrogen detoxification in the liver. Supporting liver health is crucial for hormone balance, so consider adding supplements like milk thistle or incorporating lemon water to enhance detoxification. Regular exercise, particularly lower-body strength training, can help tone these areas and improve overall body composition. Managing inflammation through an anti-inflammatory diet rich in omega-3 fatty acids (found in fish, flaxseeds, and walnuts) can also aid in reducing fat in these areas.

Biohacking Upper Arm Fat: 

To target upper arm fat, focus on reducing inflammation and supporting hormone balance, especially as estrogen levels decline with age. Start by incorporating more anti-inflammatory foods like turmeric, ginger, and leafy greens into your diet. These help combat the underlying inflammation that can lead to fat storage in this area. Additionally, strength training exercises specifically targeting the arms, such as tricep dips, push-ups, or resistance band workouts, can help tone and reduce fat in this region. Since hormonal imbalances can contribute to upper arm fat, consider natural hormone-balancing strategies, such as consuming flaxseeds for phytoestrogens, which support healthy estrogen levels. Finally, prioritize good sleep and stress management, as both play a vital role in preventing hormonal disruptions that may contribute to fat accumulation.

How do you know what your body fat is trying to tell you?

Understanding where your body stores fat can give you insight into what’s going on beneath the surface. Instead of focusing only on losing fat, try to address the underlying causes like insulin resistance, stress, or hormonal imbalance.

Don’t let the confusion around body fat mislead you. Instead, use it as a guide to better understand your body’s unique needs and take action to support your health from the inside out.

What next?

Here are 3 ways I can help you:

1. Dive deeper into nutrition for perimenopause – Grab my free guide to biohack perimenopause through hormone-balancing foods and start feeling better today. [Download Now]

2. Book a 1:1 coaching session – Let’s create a personalised plan to support your health and happiness during perimenopause. [Book Your Session]

3. Check out my YouTube channel – For holistic tips, real-life advice, and supportive community for navigating perimenopause. [Subscribe here]