Stubborn Body Fat Caused by Excess Estrogen

November 15, 2010

So all of us have at least a little stubborn body fat. For the most part it is the last little bit of fat that stops you from having the muscle definition you are after. So what if you are creating a large calorie deficit through diet and exercise and still have a bit of fat that you can’t shake? Well you might want to blame the estrogen mimicking effects of “Xenoestrogens”. Don’t know what xenoestrogens are? Keep reading…

Stubborn Body Fat

[I’m going to talk about ways to limiting your exposure to xenoestrogens…as well as foods to eat that counteract the xenoestrogens you do get exposed to. None of this will involve wearing a freaky suit, like pictured above!]

Excess Estrogen May be “Softening” Up Your Body

The body is meant to balance estrogen with other hormones in the body…progesterone in women and testosterone in men. Before the widespread use of chemicals, the body did a great job of regulating hormones. Today, the body is out of whack! The onslaught of estrogen mimicking compounds is so large, that it takes an active approach to maintain hormonal balance. If you don’t take precautions, there is a good chance that you will accumulate stubborn body fat that is hard to get rid of.

Stubborn Body Fat – Short Description?

A lot of people misuse the term stubborn body fat. If you have 20+ pounds to lose you have a “calorie deficit” problem, not a “stubborn body fat” problem. My definition of stubborn body fat is the last 5-10 pounds that are really hard to shake. I’m not going to get technical and talk about alpha-2 receptors vs beta-2 receptors. Let’s just say that certain areas of the body are resistant to fat loss. For men it is the midsection and women it is the lower body.

Ice Cold Butt Syndrome or…ICBS

I was trying to create the acronym ICBM (Intercontinental Ballistic Missile), because then it would make sense to include this video…

I know this video is old and I put it up on my site a couple of years back, but it is funny stuff. Anyway, women are particularly affected by stubborn body fat on their lower bodies. One of the indications of true stubborn body fat is if it is cold to the touch. Stubborn fat cells have less blood flow, which is one of the reasons why this fat is tough to lose. You will notice the parts of your body that tend to get lean easy are warm to the touch…and the particularly stubborn areas are a bit cooler.

Excess Estrogen = More of These Stubborn Fat Cells

So it makes sense that we want to keep our estrogen levels in check. If you are a man this is especially true, because all sort of nasty things can happen to your body (man boobs, extra body fat on hips and butt, crying during “The Sisterhood of the Traveling Pants”, or watching any movie with “Sisterhood” as part of the title, etc). Beyond body composition, it is simply unhealthy to have excess estrogen.

How Can We Stop This Madness?

Sorry, but I am having flashes of good movie scenes…

“It’s a Mad House…A MAD House!”

[My good friend Gerry loves Planet of the Apes. He used to use this “Madhouse” line from the movie and I didn’t know what the heck, he was talking about. After knowing Gerry for over 20 years, I recently watched the movie..and must say…pretty impressive Charlton Heston impression!]

How to Balance Out Estrogen Levels

  • Limit substances that increase estrogen
  • Increase intake of “estrogen inhibitors”
  • So What Substances Increase Estrogen?

    There are many things that increase estrogen…pesticides and herbicides in fruits and vegetables, soy products, hormones in meat and dairy, plastic in packaged foods and bottled water, excessive consumption of omega 6 rich oils (soy, corn, canola, and safflower oils). The more processed, the stronger the negative effect. Whenever possible, try to eat organic fruit, milk, yogurt, beef, etc.

    Organic Food – Cheaper in the Long Run


    [My girlfriend has always eaten organic food. I grew up on Doritos and frozen Banquet Chicken. I am slowly getting converted to buying mainly organic foods.]

    More Foods That Balance Out Estrogen Levels

    Here are some of the things that inhibit estrogen to a certain extent…omega 3 (from fish oils, flaxseed and hempseeds), citrus fruits, onions, broccoli, cauliflower, and garlic. From the research that I’ve done, it is the phytonutrients in these plants that fight estrogen…and most vitamins can’t replace eating vegetables. If you do take vitamins stick to the ones that are made from whole vegetables…not synthetic made vitamins. Even if you do take whole food based vitamins, do your best to include plenty of organic vegetables in your diet.

    A Calorie Deficit Still Comes First

    To lose body fat you still need to create a calorie deficit with diet and exercise…this just insures that you will be successful losing those last 5-10 pounds. There is nothing worse than working hard for months and not seeing progress.

    Those last 5-10 pounds can be tough even without the xenoestrogens. This is just one more tweak to turn your fat loss goals into a reality. Hope this helps!

    Important Message: Although this site has received 25+ million visitors, I am starting from scratch and abandoning it. This site is dated and old school looking, terrible to read on mobile, etc.

    It's like a Ford Pinto compared to my new site...which is like a Ferrari. Click the link to head over to my new site.

    Starting Over...R.I.P. Fitness Black Book!

    Thanks for reading all these years!


    ----> (New) Facebook Comments..."Cause all the cool kids are doin' it!"

    { 14 comments… read them below or add one }

    keane January 2, 2011 at 4:48 pm

    Hey was just readin stuff u said sounds good to me 🙂 clement jordy ment going from 14% to 7% so thats 50% of your body fat not 50% literally! just taut id tell u! 🙂 but the crash diet u do really sounds hard…but good!.as i need to keep up energy levels for my rough runnin training!!

    Bryan January 31, 2011 at 9:04 am

    Hey Rusty,

    Never knew that xenoestrogens are responsible for the kind of fat that is super hard to get rid off. And the tip about feeling cold, gosh that is so true! especially the tummy area :S

    Bryan Richard May 24, 2011 at 11:22 pm

    hmmm interesting…I never knew certain foods could cause an increase in estrogen….wow

    Mark's Fat Burning Food and Fitness Blog May 29, 2011 at 5:14 am


    For those with “stubborn body fat”, especially around the pecs, (Moobs or Man-Boobs)
    I would definitely add in Turmeric/Curcuma and tons of supplemental fiber, especially soluble like citrus pectin or even psylllium.

    I had them and I got totally rid of this embarrassing problem by burning the fat and utilizing a anti-estrogenic diet/supplement regime.

    Good Luck everybody !;-)


    Gary - Stomach Toning Exercises July 16, 2011 at 11:23 am

    They give so many hormones to cattle to beef them up, who knows what damage they are doing to our bodies?

    Karmen August 15, 2011 at 3:38 pm

    Help I think this may be my problem. I can’t lose any body fat!!
    I am a spinning instructor I teach two weight/spin classes per week and two spin classes. I basically work-out 6 days per week I do HIIT twice per week in addition to the spin. I eat clean
    my diet looks like this:
    1st meal: 2 egg whites
    2nd meal: Almonds
    3rd meal: Carrots/ green tea
    4th meal: strawberries
    5th meal: greek yogurt/almonds or cottage cheese
    6th meal: diet cocoa and skinny cow ice-cream snack
    I drink two cups of green tea per day and lots of water.
    I do 2 cheat days a week (Sat. and Sun.)
    HELP, I would so much appreciate any advice. I would like to be 17% body fat. I am about 19% now and I am a 43 years old female.

    Exercise On Abs November 8, 2011 at 10:09 am

    I lost the last 5 pounds, tnx to the flax seed.. Nobody should avoid it.. So, just a liitle bit of diet modification can do dramatic impact.

    Personal Training Highgate November 19, 2011 at 2:40 am

    Detoxing goes a long way in reducing Oestrogen levels. When the liver is cleansed out of toxins it works much better to neutralize Oestrogen.

    Coach Calorie December 6, 2011 at 3:13 pm

    Fat cells produce estrogen too. The more body fat you have, the higher your estrogen levels can be. It’s a bit of a catch 22, and it makes it that much harder to lose the fat once you’ve got it. Prevention will always be the preferred method for staying lean.

    Best Program For Fitness January 18, 2012 at 7:44 pm

    Thank you for this blog. It has a lot of great information and some great contributors. Two things I like about the post, one it is straight forward and two it does not attempt to promote anyone’s position particularly.

    David @ The Natural Health Service January 25, 2012 at 1:08 pm

    It’s like I always say – you can’t eat too many vegetables. They are great in so many ways.

    Estrogen is everywhere these days. In many places it’s in the drinking water too, so these tips on addressing the balance are really useful

    Linda March 12, 2012 at 1:16 pm

    You’re right about the stubborn fat areas being colder – I just tested it out on myself! I also grew up on Doritos and Banquet chicken – Hamburger Helper, too – and it is very hard to break those unhealthy eating habits. But I’m working on it and really being helped with your great site – thanks! =)

    Zane July 18, 2012 at 5:28 pm

    Hey Rusty was wondering does taking testosterone supplements help in dealing with this problem? I can’t seem to get rid of my stubborn fat. Or Fat Burners?

    SOSO September 20, 2012 at 8:41 am

    I really want to thank you from he deepest part of my heart REALLY
    I STRUGGLED for long time to lose my last 10 pounds but I failed, I always lose weight from my breasts and waist but not hips and belly
    I know know they are stubborn and you gave me the solution I looked fr so long
    This was a real problem to me
    Thank you again
    And I wish to VANISH those pounds 🙂

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