It is Weight Loss Season and many of us will be tightening up our diets, getting back on the bandwagon, doing some sort of detox – – – something. It is hard to go into January without a goal in mind and many times it is about fitness and body composition. Let me remind us all that fat loss should be steady and boring to be healthy. Fast, dramatic drops in weight are not sustainable or healthy. If you need help figuring out what to do, I have room for a few more brainstorming sessions and I’d be happy to help figure out your next steps. Sign up HERE.
So I wanted to talk about fat and how healthy some of our fat is. We want to get rid of the inflammatory stuff and the excess stuff! BUT some of the fa we have we do not want to lose like the layer just under the skin that has adiponectin in it. When you lose weight too fast, this is one of the victims. It is HARD to get adiponectin back, too.
Why Adiponectin Matters (Especially for Your Face)
Definition: Adiponectin is a signaling hormone released by healthy fat cells located just under the skin (technically called an adipokine) that helps regulate inflammation, blood sugar, and fat metabolism. It keeps our skin looking healthy.
Adiponectin is a healthy signaling hormone produced by fat cells. It helps with:
- Insulin sensitivity
- Anti-inflammatory signaling
- Mitochondrial function
- Skin repair and collagen support – that youthful GLOW.
This is why some people get lean and look radiant, while others get lean and look tired.
When fat loss is too rapid or too aggressive, adiponectin drops.
Low adiponectin = higher inflammation, poorer skin quality, slower repair, and that “deflated” look.
Top 4 things to watch out for.
- Chronic under-eating tells your body one thing: we are not safe. – I see this a LOT in practice. The majority of the women I work with do not eat enough. This increases cortisol and the body breaking down tissue with no energy left for repair.
- Protein Isn’t Optional. It needs to be prioritized. Protein isn’t just about muscle. It’s about collagen production, skin thickness, facial muscle tone, detox pathways, and our neurotransmitters (hello mood and motivation). When we don’t get enough, our body will borrow it from wherever it can including facial tissue. So drop the salad and the smoothies. Eat eggs, meat and fish! “I had a yogurt” isn’t going to cut it, ladies.
- Aggressive fasting – fasting does have a time and a place, but daily intermittent fasting is not going to be helpful. (I’m talking to older women here and I already know that we all know someone it does work for. It my experience, those people haven’t had the you-know-what hit the fan YET, or are have in the minority. I will leave it as this – fasting should never be used for weight loss without proper feasting, and even then, it should be occasional and with supervision.
- Too Much Cardio, Not Enough Lifting – Endless cardio + calorie restriction = cortisol + muscle loss including facial muscles. Note: Resistance training (lifting heavy stuff) raises adiponectin levels. It also preserves lean mass and improves insulin sensitivity.
Other things that can help are lymph drainage like gua sha, rebounding, manual stimulation and dry brushing. Daily walks, adequate sleep and proper sunlight during the day (and not through window glass) help, too. Drop me a note if you need help picking out tools for this.
As always, I’m available to help. I have room for brainstorming sessions and I’d be happy to help figure out your next steps. It is $50 for up to 45 minutes. Sign up HERE.
