Hormones have a significant impact on your level of body fat, says weight-loss coach Andrew Cate, author of The H-Factor Diet (ABC Books, $19.95).  “Hormones work in parts per billion, so the slightest imbalance due to stress, poor sleep or diet can trigger weight gain,” he explains. But hormones can also encourage fat burning (yay!). Here, Cate outlines some key hormone balancing and lifestyle tips that’ll strip body fat from the most problematic areas:

If you store fat ...ON UPPER ARMS

One hormone responsible is ... GLUCAGON This will be low if you’re not very active. Increasing levels of this hormone will help your body use fat as an energy source.

Food Tips
Have a breakfast high in low-fat protein and low-GI carbohydrates, like poached eggs and wholegrain toast, skim-milk smoothies, low-fat yoghurt and muesli

Exercise Tips
Include cardiovascular routines that target your upper arms, such as paddling, boxercise or combat classes. In addition, perform resistance training exercises, such as push-ups and dips.

If you store fat ... AROUND MID-SECTION

One hormone responsible is ... INSULIN This triggers fat storage in your fat cells and, when present in the blood, makes it impossible to burn off chub as fuel.

Food Tips
Include more hormone-friendly foods in your diet, such as Bürgen bread, wholemeal pasta, oats and legumes. Cut back on white bread, potatoes and soft drinks.

Exercise Tips
Try cardiovascular exercises that work your whole body and also include movement through your mid-section, such as rowing, running and swimming. Then add some resistance training – such as Pilates – to strengthen your core abdominal muscles.

If you store fat ... ON BOTTOM AND THIGHS

One hormone responsible is ... OESTROGEN.

This has a strong influence on where fat is distributed, especially for younger women who store flab around the hips, thighs and butt.

Food Tips
Eat unprocessed foods, with moderate amounts of lean protein and good fats (like nuts and avocadoes). Phytoestrogens found in soy and other plant foods may also help balance oestrogen levels.

Exercise Tips
Opt for cardiovascular exercise that targets your lower body, such as cycling, brisk walking or running. In addition, do a resistance training session that focuses on your bottom and thighs, such as lunges and squats.

If you store fat ... ALL OVER YOUR BODY!

One hormone responsible is ... GHRELIN This “hunger” hormone signals appetite stimulation to the brain. It’s also known to decrease the body’s ability to burn fat.

Food Tips
Aim for moderate portions of hormone-friendly fats in your diet, such as fish and seafood, avocadoes, linseeds and olives. Reduce saturated fats, such as beef and dairy.

Exercise Tips
Choose cardiovascular routines that work your whole body, such as rowing, and running with hand weights. Plus, resistance training exercises that use movement through multiple joints, such as squats, push-ups and lunges.