FITBODYUSA: weight gain
Showing posts with label weight gain. Show all posts
Showing posts with label weight gain. Show all posts
menopause weight gain
Is There A Hormone Connection?

Menopause and weight gain, what is the hormone connection and is there other things that may be contributing to your weight gain? There are 4 reproductive hormones that change as you grow older and your body does react to those changes, but there are also other things that can contribute to weight gain in menopause. Weight gain generally shifts from the lower body to the abdomen, even collecting visceral fat, which is actually internal fat that surrounds internal organ. Too much of that puts you at a higher risk for life threatening illness. First let's look at the hormone changes and why they can contribute to menopause and weight gain.

Estrogen level decreases. Your ovaries decrease production of estrogen as you get older, usually 45-55 years of age. Your body says "where has all estrogen gone?" And it starts looking for ways to increase estrogen. Fat stores release estrogen, so the body tries to convert calories to more fat, so the fat will produce more estrogen. Studies show that women in menopause can actually have up to a 67% increase in appetite. The body is smart. It has amazing survival instincts. However, it doesn't do much for our waistline in this circumstance and we must be prepared.

Progesterone level decreases. This decrease can cause some water weight throughout the body and some bloating, but not actual fat. It can be uncomfortable, nonetheless.

Testosterone (a form of androgen) level decreases. This hormone helped you to build lean body mass from the foods you ate. So a decrease in this hormone means less muscle is being build up, more potentially goes to fat and your metabolism slows as a result of a decrease in lean body mass or muscle. A pound of muscle burns 14 calories compared to fat burning only 2.

Androgen levels increase (or are at least out of proportion to dropping estrogen levels). This wonderful little hormone is actually the one responsible for telling the fat to go to the abdominal area so many gain have weight gain around the mid-section in menopause.

What Else Contributes To Menopause And Weight Gain?

If our little hormonal friends weren't enough to cause weight gain in menopause, here are some more.

Physical activity decreases. The body tends to start to slow around 30-40 years of age and people begin to become less active, especially by the time those menopausal years roll around. This combined with the hormonal changes can make keeping weight gain off in menopausal years even more difficult.

Menopausal symptoms increase. Just the symptoms themselves can contribute to weight gain. Think about it. Sleeplessness that increases desire to eat more because you feel tired, irritability so you reach for comfort foods, hot flashes so reach for a cold soda pop and the list goes on.

Other potential causes, which sometimes occur with menopause and weight gain are hypothyroidism. Your thyroid hormone plays a part in using calories, so if this hormone is low, it can contribute to weight gain. Also, insulin resistance. Insulin helps utilize the food we eat. If it is not doing its job, then calories can turn to fat more easily. You don't have to be a diabetic to have this condition. Too many processed foods can slowly make the body more resistant to insulin produced in the blood stream. Another reason to start the nutritious lifestyle early on. Maybe that time has passed for us, but we can still encourage our children and grandchildren.

Genetics. Sometimes genetics can play a part in your tendency to put on weight as you age, but that doesn't mean you can't take steps to keep this to a minimum.

So Is Weight Gain In Menopause Inevitable?

I know this paints kind of a bleak picture, but weight gain in menopause is not inevitable. Yes, there is a hormonal connection that will make it challenging for most of us, but we need to be prepared. We need to set up good habits before we reach menopause and if we have already arrived, then start working on decreasing our weight and looking at good habits to combat it. You may not have the figure you had when you were 20, but that's okay. Your self-worth has no connection to menopause or weight gain. It is really coming back to the basics as always, which are good nutrition, adequate sleep, plenty of water, exercise and good stress management skills. Some may want to look into hormone stabilizers, natural or synthetic.

Good nutrition is imperative as you will likely need to decrease overall daily calorie consumption to keep pace with your slowing metabolism and hormone changes. You can still eat your favorite foods, but more attention will need to be given this area and cutting down portion sizes is advisable. Using whole grains most of the time, decreasing sugar, decreasing fat, choosing better protein sources with less fat in them like lean meats, poultry and soy will be helpful. Also, eating plenty of fruits and vegetables as well as dairy products that are lower fat. Finding a nutritious lifestyle that is enjoyable will play a huge part in not only losing weight in menopause, but also keeping it off.

Sleep is good! Studies show that between 6-7 hours a night is ideal for most people and women showed less weight gain than those under and over that amount.

Water intake is always important for any age. Adequate water can help with overall weight management as well as other health benefits.

Exercise still can be done even with your body slowing down. Maybe you don't want to climb Mt. Everest every week, but a good healthy vigorous walk for 30 minutes a few times a week can do wonders for your health and keeping your weight down in menopause. If walking vigorously is not recommended by your doctor, walk less vigorously maybe 30 minutes every day. Treadmills are nice to keep you out of winter weather. Talk with your physician about exercises that would be appropriate for you.

Stress management is always important for any age, but constant stress can complicate your efforts. Your body releases a hormone called Cortisol when under stress and it tends to build up visceral (internal) fat within the abdominal area, around your organs, especially your heart and liver if excessive. This, as you can imagine, is not a good thing. Whatever helps to relieve stress for you, make it a daily habit. Prayer, reading the Bible, reading a book, meditation, taking a walk, taking a bath, watching a comedy on TV, listening to music. Whatever it is, make it a daily habit. There was actually another study showing a decrease in weight gain in menopausal women who prayed and/or meditated regularly.

Hormone replacement may be helpful for some. Seek a physician who has knowledge in all the hormonal changes that occur, such as a gynecologist or a naturopathic physician. To know for sure if you have visceral fat buildup in the abdominal area, you will likely need a CT scan or MRI.

Weight Gain And Menopause Not Inevitable

So weight gain and menopause is not inevitable, but it will take some conscious effort for most people. Hormone levels do usually level off in post menopausal years. Keep in mind that you don't have to be as thin as you might have been when you were 20, but you do not want extra weight around your mid-section as this increases your risk for cardiovascular disease including heart attacks and strokes as well as increasing your risk for diabetes, dementia and certain types of cancers. Work on developing healthy, but enjoyable lifestyle habits to beat the hormonal connection and decrease the potential for weight gain in your menopause years.

Being a nurse for many years has given me a certain perspective on health and wellness. Now I enjoy educating people on the contribution good nutrition makes in the quality of their lives. If you are ready to start feeling better, see how you can start at or get more information at

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Menopause And Weight Gain

Weight Gain & Menopause

Simple 3 Step System For Losing Menopause Weight and Keeping It Off

When women experience menopause, they usually gain weight along the mid-section, down to the hips and thighs, giving them an apple-shaped body. And as much as they try to keep in shape by cutting down on calories and exercising regularly, nothing seemed to work. Menopause involves a lot of hormonal changes and imbalances and this triggers weight gain. Add to that the considerably slowing down of metabolism as you age, losing weight during and after menopause might prove to be a really big deal. Read on to learn more about menopause, losing weight and how you can apply it to your daily life.

Depression only gets worse if you see that you are just adding pounds to the scale and entering into what some call the menopause years. Menopause weight gain can make some women feel like they are becoming a new person. Losing weight is one of those things that you need to work hard for and learning the basics of weight gain and loss will be your first step. You need to know what triggers weight gain and you could probably counter it so that you will, instead, lose. It is well-known that hormones are the causes of the increased mid-section so you need to know them better.

The female hormones, estrogen and progesterone, are very tricky substances that they have to be present in the body at a certain proportion. When the ovary shuts down its production of estrogen, a decrease in the hormone leads to a body creating more fat cells because that will become its new source - more fat cells, will lead to less calories burned on a daily basis. This is why woman put on so much extra body fat during peri-menopause. The progesterone level decreases as well (during menopause) and in turn, estrogen dominance occurs leading to water retention and bloating. Both scenarios are not pleasant if you are trying to shed the pounds.

As you get older, your metabolism becomes slower, and this means if you take in fatty food or if you eat too much, you are more likely to store the excess calories as fat and not burn then off as energy. Another problem you might experience with aging is insulin resistance where your body finds it difficult to regulate your blood sugar levels. High blood sugar triggers the insulin to store the excess calories in the fat cells and keep it there until it is of use while low blood sugar shuts insulin production and lets the fats out and be used as energy source. You can regulate your blood sugar simply by taking in less refined grains and sugar.

How a woman deals with putting menopause weight on is going to be different depending on a number of factors including emotional, and physical. The number a woman will see on the scale can be easily manipulated; however, keeping the weight you want (and what is best for you) might seem challenging. Since the weight gain is caused by hormones, you can bring them back to normal levels if you avoid the things that make them abnormal. Avoid stress and unhealthy food. Follow a healthy routine you love doing and in no time, you will be amazed to see how much you've changed, not just in the weight department, but also in your overall appearance and perspective.

Here's a simple 3 step system that will help you lose menopause weight, decrease body fat, and stabilize your decreasing metabolism.

Step 1: Increase your water consumption by 16 fl. oz per day. Make sure you are drinking at least 64 fl. oz each and every day.

Step 2: Get physically active for a minimum of 15 minutes per day every day. This could be something as simple as taking a brisk water.

Step 3: No Alcohol or Caffeine for 30 Days- This is the step I usually get some kick back from my coaching clients, but It's the one that will make the biggest different in decrease a woman's menopause weight gain. Alcohol is a major cause of abdominal fat and increased menopause weight gain.

That's my simple 3 step system to losing menopause weight and keeping it off. Menopause doesn't have to be such a difficult transition for a woman if she enters this phase of her life knowing what to expect, and having a clear plan to deal with the challenges you are going to face. I hope this article help get that learning process going in the right direction.

Menopause Fat Loss Expert, Personal Trainer, Nutrition Expert

Since early 1999, Kris has been teaching women around the world how to use simple effective strategies to lose fat, tone and shape their bodies and feel amazing in their own skin. Kris is the Author of "The Menopause Cookbook" sold through Amazon Books. He also is the creator of the highly visited blog

Kris has been coined "The Menopause Savior" because of his unique and profound understanding of the women's body and how it works.

"Kris sees the female Body like no other male."
AnnaMaria D. (48) NYC

If you would like to receive my 7 Day Menopause Diet Guide pick a FREE COPY at

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Weight Gain and Menopause - Simple 3 Step System For Losing Menopause Weight

Menopause Diet
Nowadays, there are lots of expensive supplements and therapy, which can help to relief menopause symptoms such as hot flashes and weight gain in the market. However, compare to spending money on the latest menopause treatments, simply maintain healthy weight will be more effective on treating these symptoms of menopause. Latest studies have proven that taking the right nutrients and changing diet behavior is one of the best ways to stop menopausal weight gain.

Menopausal Weight Gain

Generally, menopause involves a battle with weight gain due to estrogen level decrease, and the fat will moves from hips down to the belly. As your body's estrogen level reduced, your metabolism will slow down, and this may lead to loss of bone mass. Moreover, these physical changes on a menopausal woman will directly increase the opportunity to get high blood pressure and heart disease.

Controlling diet and changing eating behavior is a simple method to prevent menopausal weight gain. Food as a natural solution can help to reduce the symptoms of menopause effectively. Studies have shown that rather than just eating less to create negative energy balance, taking good foods or nutrient is more effective for a long-term weight loss. loss.

Changing Your Dietary Patterns

Some researchers claimed that by changing dietary patterns, it could help in maintaining long-term weight loss for post-menopausal women. For most menopausal women, the behavior changes like increase taking of nutritional foods and reduces dessert consumption will help to lose weight and remain a healthy weight after 48 months. Even, there is also strong evidence proven that dietary changes are more effective than medications or treatments to ease menopause symptoms.

By taking healthy diet not only provide your body with essential nutrients however it may help in balancing hormones and improve mood. Most plant foods provide phytochemicals such as Phytoestrogens which structurally just like estrogen and act as weak estrogen hormone in your body. These phytochemicals will influence your body and thinking it has more estrogen than it really does and may ease some of the menopause symptoms.

If you have put on excessive weight during menopause, it could be something wrong with your eating habits or hormone levels. You need to consult your doctor on this particular issue if your menopause symptoms seem overwhelming. Besides, taking vitamins and nutrients can help you feel better and establish healthy habits that will serve you well for the rest of your life.

Grace K Lam, who has studies various medical studies and manage to beat menopause naturally, willing to share her experience through website where you can get Free Report and Useful Information about Menopause and Menopause Diet.

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Menopause Diet - Ways to Stop Menopausal Weight Gain

Menopause Weight Gain
If you're going through menopause, you've probably noticed that a few extra pounds have attached themselves to your midriff recently and your body is slowly transforming from its hourglass or 'pear' shape to a more rounded 'apple'.

You may not be very happy about this but you will be happy to know that you're not alone: almost 90% of women gain some weight between the ages of 40 and 55.

This increase in weight may not be entirely your fault. Research shows that weight gain during menopause can be caused by shifts in your hormone levels and not necessarily by over-eating.

However, menopause is not completely to blame for those extra pounds. A sedentary lifestyle can also contribute to menopausal weight gain. As we become less active, our body starts to trade muscle for fat, resulting in a slower metabolism and weight gain.

The Good News Is - You Can Reverse Weight Gain

Even though you may expect to put on a bit of weight in your 40's and 50's, gaining excess weight during menopause is not inevitable. You can actually reverse weight gain by reducing your calorie intake and spending more time moving and less time sitting.

The fact is that when approaching menopausal age, women tend to exercise less. Of course, this can lead to weight gain, especially if you're still eating like you did in your 20's.

Additionally, muscle mass just naturally decreases the older you get. So, if you don't do anything to ensure that you retain your muscle mass, then it will start to diminish and your body will begin to transform from firm to flabby, i.e. more fat, less muscle. The less muscle you have, the less efficiently your body will burn calories. Your metabolism starts to slow down, and the end result is weight gain.

So, now that you've learned that weight gain during menopause isn't totally inevitable and can be controlled, how exactly do you go about doing that?

First of all, get up and get moving! You don't have to squeeze yourself into lycra and join a gym to get the weight off. Exercising at home for as little as 20-30 minutes a day, three times a week can make all the difference in the world. Or you can get yourself a walking partner and go power walking, join a walking club or start one!

Remember that muscle burns fat, so the more muscle you have, the better your body will burn fat which makes it easier to control your weight. Don't forget that strength training and weight-bearing exercise like walking are especially important for bone density - which is necessary in preventing osteoporosis.

Short & Easy Home Workouts

If you want to get rid of those excess pounds and you haven't exercised since the Jane Fonda days of "going for the burn", a great way to get you started is to try a few short and easy workouts that you can do at home.

There are a few extremely good, easy-to-follow video programs by professional fitness experts that you can purchase online to help you get the most out of your home workout.

You should choose a program with exercises that have been specially developed for women over 40 to get your body gradually accustomed to an increased level of activity. As you gain in fitness and flexibility you'll be able to step up your fitness program with longer and more intense workouts.

Although there is no quick fix for menopausal weight gain, changing your eating habits by eating small meals 4 or 5 times a day - only nutritional food (no junk!) and increasing your activity levels with regular home workouts, will help you to speed up your metabolism, burn calories and avoid that dreaded middle age spread!

Linda Ord is a menopause 'survivor' whose mission is to empower and enlighten other women suffering through menopause, by providing them with the information, resources, tips and techniques they need to enable them to regain control of their bodies and minds and get their lives back on track. Be sure to visit Linda at where you will find proven, natural and safe remedies, therapies and techniques for relieving menopausal symptoms that have already benefited thousands of women worldwide. Free reports, videos, articles and more.

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Menopause Causes Weight Gain - Fact Or Fiction?

Menopause Weight Gain
If you are a woman in your forties or fifties, you may have noticed a few extra inches around your waist. You can thank menopause for that. During the transition to menopause, many women find that losing weight is very difficult, and they also notice a shift in weight from their hips and thighs to their stomachs. Menopause weight gain, especially in the abdomen, is a normal part of the signs of menopause, but thankfully, it does not have to be inevitable.

There are a variety of simple ways to prevent menopause weight gain: One of the first and simplest steps you can take is to prevent weight gain before it starts. Starting in your thirties, it's an excellent idea to pay extra attention to your diet and exercise plan. Try to stick to a healthy, low-calorie, nutrient rich diet and increase the amount of exercise you get. As your metabolism slows with age, you'll probably need about 200 fewer calories per day. At this time of life, your body will tend to burn fewer calories and lose muscle mass. To combat this we recommend adding or increasing aerobic exercise and include weight training to your routine. Both are beneficial in avoiding mid-life weight gain.

Weight gain is not only uncomfortable, but it also may lead to more serious health problems. Menopause itself can be a factor in heart disease, osteoporosis, and cancer. But menopause weight gain will increase the chances of these conditions. Anything you can do to prevent midlife weight gain will have tremendous positive influences on lifelong overall health. Preventing weight gain will also reduce the apparent link between menopause and depression.

Many experts recommend a holistic approach to jump start your metabolism. Start with a good detox cleanse and combine that with healthy eating and proper exercise to loosen up and flush out both the fat and the toxins at the same time. This is very important as toxins are stored in fat cells, and women biologically carry more fat than men do. Studies show that we also carry around more toxins - this makes us especially susceptible to various womens' cancers and also makes it more difficult for our bodies to eliminate excess fat.

That being said, a HUGE tip for you is to consider giving up or greatly reducing sugar in your diet - this is a good place for you to start since one of the major hormones in your body is INSULIN. If your body has too much insulin this will throw off your hormonal balance. And if one hormone is off - they're all off. Your hormones work together and actually speak to one another. So if you're eating a diet loaded with sugar, processed foods and chemicals, your insulin will rise - and weight gain will be the result.

Hormonal balance helps lead to greater menopause relief - from hot flashes, weight gain and depression, especially. Those wicked three are greatly hormone-driven, so when you get proper nutrition, regular exercise AND include menopausal support supplements, you will make leaps and bounds towards making your menopause a positive experience.

Valerie Martinez is the co-founder of "Women's Health Made Simple", your online virtual nutritionist for all things concerning natural health for women. Please visit for all your feminine health needs. Read our blog, watch our videos, look up your symptom or concern, and find HELP for your HEALTH today!

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Prevent Menopause Weight Gain, Hot Flashes and Depression Too!

Midlife Weight Gain
Chances are you have a friend or two, probably female who has had trouble with midlife weight gain. Midlife weight gain is common no doubt.

Many of us gain a pound or so every year as we make our way through young adulthood, ending up fat and flabby at age 40 and beyond. Even if you're not close to 40 yet, midlife weight gain may already be on your mind. It is for many of us, who worry about the impact of hormonal changes on our shapes and weight.

The truth is, your hormones, can wreak some havoc with your metabolism. This is true. But hormones only account for about 2 to 5 pounds. The rest is the result of overeating, poor lifestyle choices - such as not exercising enough - and stress. However, we've seen many women successfully maintain their weight and lose weight during and after this life transition, and now new research sheds a little more light on which strategies work.

In the University of Pittsburg study, researchers tracked more than 500 post-menopausal women for several years. After six months, they found that four specific behaviors led to weight-loss: eating fewer desserts and fried foods, drinking fewer sugary beverages, eating more fish, and dining at restaurants less often. After four years, eating fewer desserts and sugary drinks continued to be associated with weight loss or maintenance. And in the long-term, munching on more produce and eating less meat and cheese were also found to be tied to weight loss success.

The great news about this research is that the same tried and true techniques we know to be effective earlier in life worked to support weight loss after menopause. In other words, you don't have to resort to a drastic diet or feel doomed to grow wider as you grow wiser.

So the burning question remains: How can I lose this belly?

Controlling stress is key. Unfortunately, the modern world triggers the stress response on a nearly endless basis. Money problems, relationship issues, family concerns. This constant stress response weakens the adrenal glands, which, in turn, undermines mental function, causes fatigue, and triggers weight gain. It also triggers hormone imbalances that lead to symptoms of PMS and menopause discomfort. You may respond to stress by making poorer lifestyle choices, such as not eating healthfully and not exercising enough. Look at your nutrition - in terms of quality, quantity, and frequency of eating. You should eat often, 3 to 5 small meals per day. Quality is all about eating whole foods, fruits, and vegetables, whole grains, lean protein.

Processed foods are bad. Anything that comes in a family-size bag, turn in the opposite direction and run.

Quantity is where a lot of people fall. The majority are baffled by what a serving size should look like. When eating out, and in doubt, eat half of it or less. Be accountable for calories. You need a general idea of how many calories you need. An average woman, in her 40s or 50s, needs about 1,500 to 1,600 calories a day, on average, if she is exercising. But you may be saying "I'm 40-plus, eating right, and exercising but not losing weight. Why do I have midlife weight gain?" If you have tailored your portion sizes to ones that are appropriate, added proper supplementation to balance your hormones and support your Adrenal glands, look at the frequency of your eating. Eat every three or four hours. But not too late at night. The later you eat, the lighter you eat is a good rule.

Eat a balance of lean protein, fats, and carbs. Make the fat good fat, not palm oil or hydrogenated oil, but high-quality good fats [such as those in nuts]. The protein should be lean - a turkey burger, grilled chicken breast or fish. Most people have been doing the same exercise routine for years, and your body gets used to it. Fat cells at 40 are stubborn! You've got to shake it up! Mix up your exercise routine. Take a class. Hire a personal trainer. Exercise at least five times a week, and I mean cardio.

Add intensity. Add some level of weight training, and challenge yourself with the weights. [Getting professional instruction is advised if you're a novice.] Weight train two or three times a week. Building muscle gives you that metabolic edge, since muscle mass burns more calories than fat and it keeps burning fat hours after you've finished your workout.

What's up with this belly? I never ever had one before.

Some call it the menopot. On a man, it's the manopot. It's also been referred to as meno-pudge or the midriff bulge. You know... that ever increasing mid-section of yours that may resemble a flotation device. Excess body fat occurring in the midsection is associated with aging, after 40. You can thank Perimenopause for that. This excess body fat is normally only 2 to 5 pounds and is more likely due to a drop in activity rather than hormones.

Can I boost my metabolism?

Absolutely. You can boost your metabolism throughout life by maintaining the highest level of exercise you can, within the limits and constraints of your life. If you want to shed pounds, weight loss is no different during menopause than before it. "If you take in less calories than you burn for a long period of time, you're going to lose weight," says Dr. Minkin. Any balanced diet that cuts calories - and that you can stick with in the long run - will do the job. Note: If you lose muscle mass [by not exercising], obviously your metabolism is going to drop.

What workout or workouts are best for me?

Creative cardio. Burn 400 to 500 calories a day in cardio. On the elliptical, for instance, you can burn about 400 calories in about 35 minutes. Cross train as much as you can. Burn the 400 to 500 calories all at once or accrue it. And don't forget the weight training.

Here are a few simple strategies to focus on today, and tips for putting them into action.

Rethink that drink

Red wine gets a lot of press for its impact on heart health, but for menopausal women the drawbacks of alcohol might outweigh the benefits. "One drink a day has been linked to an increased risk of breast cancer", says Dr. Manson. "So while it has been linked to a reduced risk of heart disease, it really is a trade-off for women." If you enjoy a glass of Pinot, try watering it down with mineral water to make a spritzer (you'll cut calories too). Also keep in mind that red wine and other drinks may bring on hot flashes as a result of the increase in blood-vessel dilation caused by alcohol. Another important tip is replacing just one can of regular soda per day with water would save you the equivalent of five 4-pound bags of sugar each year. Or better yet, just say NO to soft drinks, your body will thank you.

Get your fill of fiber

Fiber fills you up, but fiber itself doesn't provide any calories because your body can't digest or absorb it. Also, a German study found that for every gram of fiber we eat, we eliminate about 7 calories. That means consuming 35 grams of fiber each day could essentially cancel out 245 calories. The best sources are fruits and vegetables with an edible skin or seeds or those with tough stalks, as well as beans, lentils, and whole grains including oats, wild rice, and popped popcorn. You can also take a fiber supplement or drink. My favorite way to get a nice big dose of fiber every morning is by drinking a nice tall glass of Garden of Life's "Super Seed Beyond Fiber".

Keep a food journal

A Kaiser Permanente study found that keeping a food diary can double weight-loss results. One reason it's so effective is that many of us overestimate how active we are, overestimate our food needs, underestimate how much we eat, and engage in a lot of mindless eating. Journaling keeps you aware and honest, and can allow you to identify unhealthy patterns and change them.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. The information on this site is for information purposes only and is not intended as a substitute for advice from a physician or other health care professional or any information contained in product labeling. You should consult a healthcare professional before starting any diet, supplement or exercise program, before taking any medication, or if you have or suspect you might have a health problem.

Valerie Martinez is the co-founder of "Women's Health Made Simple", your online virtual nutritionist for all things concerning natural health for women. Please visit for all your feminine health needs. Read our blog, watch our videos, look up your symptom or concern, and find HELP for your HEALTH today!

Midlife Weight Gain - What's Up With This Belly?