30年的专业培训师和健康教练的职业生涯中，我一直在帮助女性减肥，每位经过我训练指导的女性都获得了不同程度的减肥塑身成功！
这么多年来，总有学员觉得她做的每件事都已经是对的：每天坚持锻炼，健康的饮食，量好的睡眠等等，但却不能减掉脂肪。。。
以前我发现她们大多是36岁左右的女性或30岁以上的的母亲。但在有了这么多垃圾食品围绕的今天，我开始在没有孩子的20多岁的女性身上也看到了同样的问题!
In my career as a Trainer and health Coachin the past 30 years. I have been successfully helping women lose weight.
In all these years there is always that oneclient that seems that she is doing everything right: exercise every day, eat healthy, sleep etc.but cannot lose the fat.
I have found that most of them are womenover 36yrs old or mothers in their 30s. And now a days with all the junk foodout there I start to see this problem in women without children and in their20s!
如果你经常去健身房，你也可能遇到有这种问题的女性。她们每天去健身房3个小时，但似乎并没有减脂瘦身的效果
以上这些话是不是引起你们的共鸣?
If you go to the gym often you probablyalso know women that have this problem. That friend that goes to the gym for3hrs everyday but never seems to lose the fat.
Do those statements also resonate with you or any of yourfriends?
因此，我一直在做很多关于女性荷尔蒙及其如何影响我们身体的研究。
激素专家、哈佛大学的医学博士萨拉·戈特弗里德(Sara Gottfried)解释了荷尔蒙失衡是如何妨碍你的减肥。虽然荷尔蒙很复杂，但有四种激素在失去平衡时几乎是不可能减掉脂肪的。
文章比较生涩，所以今天在这里，我将为大家分享它们是什么，如何影响你的脂肪燃烧，以及教你简单的行动让你可以使每种激素回到平衡状态
So I have been doing a lot of research on womenhormones and how they affect our bodies.
In this piece, Dr. Sara Gottfried, hormoneexpert and Harvard-trained MD, explains how hormonal imbalances can hold youback from fat loss.
Although hormones are complex, there arefour that make losing fat close to impossible when they’re out of balance.
Here, I'll share what they are, how theyaffect your fat burning, and at least one simple action you can take to bringeach hormone back into balance.
减肥的绊脚石#1：雌性激素失衡
Weight-Loss Blocker #1:
Estrogen Imbalance
雌激素是一种女性荷尔蒙，能使女性的胸部和臀部保持润滑。(虽然绝经后雌激素水平较低，但如果你的黄体酮水平低于雌激素，你仍然可以拥有雌激素优势)
雌激素和其他激素一起，决定了你对食物、饮料和补品的反应。如果你的雌激素水平高于你的孕激素水平，你就拥有了雌激素的优势，简单地说，雌激素的存在是女性无论年龄大小都会比男性更难减肥的主要原因。
Estrogen is the female hormone that giveswomen breasts and hips and keeps joints lubricated. (While estrogen levels arelower after menopause, if your progesterone levels are lower than your estrogen,you can still have estrogen dominance.)
Estrogen, along with other hormones, isresponsible for how you respond to food, drink, and supplements. If yourestrogen levels are higher than your progesteron levels you have estrogendominance , simply put, estrogen is the main reason women have a harder timelosing weight regardless of age, when compared with men.
如何治疗 How To Heal :
1. 限制红色肉类和酒精的摄入量
红色肉类和酒精是雌激素过量的主要原因，女性尤其容易受到肉类对雌激素的影响。肉和雌激素之间的联系是非常深的。
我并不是说你必须永远放弃所有的肉类 — 但是有强有力的数据论证，需要限制你对红肉的摄入
1. Limit your intake of RED meat and Alcohol
Red meat and alcohol are major contributorsto estrogen overload And women are particularly at risk from the effect of meaton their estrogen. The connection between meat and estrogen is profound.
I’m not saying you have to give up all meatforever -- but there are powerful arguments to limit your consumption of RED meat.
2. 重新平衡雌激素
每天吃大量的蔬菜，蔬菜中的纤维有助于平衡你的雌激素水平。
2. To rebalance your estrogen hormone
Eat apound of vegetables per day. The fiber from the vegetables helps to balanceyour estrogen levels.
3. 摄入量
女性的目标是每天摄入35到45克的纤维(来自深绿色蔬菜、豆类、豆类、坚果和种子的纤维)，但每天缓慢增加5克的纤维，以达到你的目标，却又不会感到胀气或胀气。
3. Acceptable Daily Intake
Aim for 35 to 45 grams of fiber per day forwomen (fiber from dark green vegetables, beans, legumes, nuts and seeds), but slowlyincrease in 5-gram increments each day to get to your goal without gas or bloating.
减肥的绊脚石#2：多余的胰岛素
Weight-Loss Blocker #2: Excess Insulin
当你吃了大量的糖和大量的空热量(垃圾食品中简单的碳水化合物)，就会对糖上瘾
当你吃甜食和/或垃圾食品时，是不是总是想吃更多的东西?一开始吃了一个就再也停不下来了而且之后的每天你都会想吃！！！
加工食品，比如你在超市买的包装食品，苏打水，肯德基，麦当劳等等，所有这些都有对你没有好处的，他们只有空热量
When you eat a lot of sugar and a lot of emptycalories (simple carbohydrates in junk food), you develope an addiction tosugar. Have you nottest when you eatsweets and/or junk food you are always craving for more?. you eat one and thenyou cant stop! you want it everyday.
Processed food like the one you buy in apackage in the supermarket , sodas, KFC , Mc donalds, etc etc All of these have empty calories that do you no good.
因此，如果你超重或瘦脂肪(正常体重，但你却有太多脂肪)，那就是因为你吃了太多的糖粉和空热量，你的胰岛素激素是不平衡的，细胞变得对绝缘体有了抵抗力。结果导致，你的血糖忽高忽低，总是渴望食物，储存脂肪，因为你的血糖调节器坏了，胰岛素不工作！你的荷尔蒙和体重都偏离了轨道
So if you’re overweight or skinny fat(normal weight but you have too much fat mass), because you eat too much sugarand empty calories your insulin hormone is probably imbalanced and your cellsbecome insuline resistant. As a result,you experience blood-sugar highs and lows, you are always craving food and youstore fat because your glucose regulator is broken. Insulin isn’t working. Yourhormone and weight loss are off track.
如何治疗 How To Heal:
1. 放弃糖和人工甜味剂3天(所有含糖或无热量的东西)汽水、糖果、面包、麦当劳、肯德基……3天)戒掉你的瘾。只需要3天就可以重新调整你的荷尔蒙，并且改掉这个坏习惯。
1. Give up sugar and artificial sweeteners for3 days (everything that has sugar or empty calories. Soda, sweets, bread, McDonald, KFC... for 3 day ) Brake the addiction. You need only 3 days to resetyour hormone and brake the bad habit.
2. 饭前喝一杯水，加两汤匙苹果醋
研究发现，饭前喝两勺苹果醋(未经巴氏消毒)可以显著降低胰岛素抵抗患者的血糖水平。
2. Take a glass of water with two tablespoonsof apple cider vinegar before every meal
Studies have found that consuming twotablespoons of apple cider vinegar (unpasteurized) before a meal significantlyreduces blood glucose levels in people with insulin resistance.
一定要记住并重视，如果你的新陈代谢被破坏了，那么你的荷尔蒙就会失效，而胰岛素最有可能成为一个严重的问题
Keepin mind that if your metabolism is broken, your hormones are misfiring, andinsulin is the most likely to be a problem.
减肥的绊脚石#3：过多的皮质醇
Weight-Loss Blocker #3: Excess Cortisol
人在压力下会分泌皮质醇，其实我们很多人在大部分时间都会被压力包围。戈特弗里德博士认为，这就是许多女性与减肥斗争的根本原因。当激素失衡和体重增加时，所有的途径都会导致皮质醇。
让我们可怜的身体浸泡在这些压力荷尔蒙中，随着时间的推移，会造成严重的破坏，并使你储存脂肪——尤其是在你的腹部堆积内脏脂肪，这是最致命的脂肪类型
高皮质醇还与食物上瘾和对糖的渴望有关，所以你吃错了食物，比如饼干和加工食品，都会造成负面影响！
而最终的结果就是：你！胖！了！
You make cortisol in response to stress, but many of us run around stressed most of the time. Dr Gottfried believes it is the root cause of many women’s battle with fat loss. When it comes to hormone imbalance and weight gain, all roads lead back to cortisol.
Bathing the poor body in all those stress hormones wreaks havoc over time, and makes you store fat—especially in your abdomen as visceral fat, the most deadly type of fat.
High cortisol is also linked to food addiction and sugar cravings, so that you overeat the wrong foods like cookies and processed foods.
Net result? You get fat.
如何治疗 How To Heal:
1. 按下咖啡因摄入量的停止🤚按钮
在接下来的一周里戒掉咖啡因，并且注意你的睡眠和压力是否得到改善。
从一杯咖啡到半杯，然后再从半杯咖啡转变到绿茶。如果需要，绿茶再换到白茶，然后最后到喝热水加柠檬
1. Hit the pause button on your caffeine intake
Wean off of caffeine over the next week, and notice how your sleep and stress levels improve.
Go first from coffee to half caf. Then from half caf to green tea. Then, if needed, green tea to white tea, then off to hot water with lemon.
2.早晨代谢 --- 用咖啡代替柠檬水或辣椒水
早上喝一两杯咖啡有助于刺激胃痉挛的反流, 让你每天早上大便, 释放有毒激素，这将帮助你重置你的皮质醇水平。
2. Substitute your coffe for a mug of hot water with lemon and a pinch of cayenne
Drinking one to two cups in the morning will help stimulate the gastro-colic reflux so that you poop each morning, and allow toxic hormones to be released.This will help you reset your cortisol levels.
3. 找些活动来帮助你放松: 看书、洗个热水澡、按摩、跑步...... 只要能让你全身心 放松的，你都需要去做！
3. Find some activity to help you relax: read a book, take a hot bath, massage, running.. what ever makes you relax.. you need to go do it!
减肥绊脚石#4：脂联素不足
Weight-Loss Blocker #4: Insufficient Adiponectin
脂联素是告诉你的身体燃烧脂肪的关键激素之一。它的作用是调节葡萄糖水平和脂肪酸分解。
当谈到减肥阻力时，大脑起着重要的作用，脂肪组织和中枢神经系统之间存在着一种秘密的对话。脂联素是这个秘密对话中的化学信使之一，它调节炎症和氧化应激，这两者都会导致体重增加。
Adiponectin is one of the key hormones that tells your body to burn fat. Its role is to regulate glucose levels and fatty acid breakdown.
When it comes to weight loss resistance, the brain plays an important role, and there exists a secret conversation between fat tissue and the central nervous system. Adiponectin is one of the chemical messengers in this secret conversation, and regulates inflammation and oxidative stress, both of which contribute to weight gain.
如何治疗 How To Heal:
1.重设脂联素:吃有益的脂肪:特别是开心果牛油果。所有其他的种子和坚果也是非常有益的。
研究表明，每天吃牛油果和开心果可以改善脂联素。此外，在腰围、空腹血糖、总胆固醇、低密度脂蛋白(即所谓的“坏胆固醇”)、高敏感性c反应蛋白等生物标志物方面也有改善。
1.To reset adiponectin feed your brain: by eating GOOD FAT : Specially pistachios and avocados. All other seeds and nuts are are also very helpfull.
Studies shows that eating avocado and pistachos daily improved adiponectin. Plus, improvements were also seen in waist circumference, fasting blood sugar, total cholesterol, LDL (the so-called “bad cholesterol”), high sensitivity C-reactive protein, among other biomarkers.
2. 运动给你的脑细胞带来更多的氧气
了解荷尔蒙平衡带来的永久性减肥将会改变你的生活！
当你感到精力充沛、强壮、与自己的身体接触时，美妙的事情就会发生。你不再感到饥饿，不再渴望食物，不再浮躁易怒，不再痴迷神经质，不再对自己的身体感到内疚和自我厌恶 — 你终于可以专注于你最初的希望和梦想，达到你的人生目标。你可以发现是什么让你感觉到如此充沛和清醒！
2. Exercise to bring more oxigen to your brain cells
Understanding that permanent weight loss occurs as a result of hormone balance can change your life.
When you feel energetic, strong, and in touch with your body, wonderful things can happen. You no longer feel hungry, or craving foods, nor bloated and cranky, obsessed and neurotic, or guilty and self-loathing about your body—you can finally focus on your deepest hopes and dreams, your purpose in life. You can discover what makes you feel most alive and awake.
希望这对所有的女性都有帮助
Hope this is helpfull to all the women
Thanks
See you next time
My power fit team
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