The subject of weight loss has always been one that raises countless questions and arguments.
Generally speaking, your weight is influenced mostly by your hormones. It has also been discovered that hormones have the ability to influence how much fat you store as well as your appetite. Let us go into more detail as it relates to some of them and how they can be curbed in an attempt control your weight.
This hormone is produced by the pancreas. It is responsible for regulating blood sugar levels in the body. In addition, this hormone tells the cells went to store and release fat. When cells become insulin-resistant, it can cause a significant spike in blood sugar levels, hence leading to health complications such as diabetes. Here are a few ways that you can boost your body’s insulin sensitivity and regulate production.
- Avoid using too much sugar – Basic sugars can be broken down into simple sugars such as sucrose and fructose. Excessive amounts of these simple sugars can promote insulin resistance.
- Consume fewer carbs – Having a diet that is low in carbohydrates can cause insulin levels to drop immediately.
- Add more protein to your diet – Protein has a tendency to raise insulin levels for a short time. However, over the long term, it can lower your insulin resistance by burning belly fat.
- Consume healthy fats – Omega-3 is an example of healthy fats and this one in particular, can increase insulin sensitivity.
This is also known as a satiety hormone that’s produced by the body’s fat cells. It is responsible for sending messages to the hypothalamus causing you to feel full or satisfied. So in other words, this hormone plays a huge part in controlling your appetite. Overweight persons usually have high levels of leptin in the bloodstream and this is known as asleptin resistance, seeing that the hormone isn’t working as it should.
When you lose weight, the levels of leptin are reduced and this tricks your body into thinking that you’re hungry. Therefore, it will compel you to eat more food so more of the hormone can be produced. Here is how you can improve your body’s leptin sensitivity.
- Eat less inflammatory foods – Foods like these will only spike leptin levels (Eg. Trans fats and sugary drinks)
- Eat more anti-inflammatory foods – These help to soothe the digestive tract, while at the same time boost leptin sensitivity.
- Exercise regularly – Exercise reduces leptin levels but don’t give in to the temptation of over eating. This is just your body reacting to the leptin reduction.
- Get lots of sleep – Even though a lack of sleep can reduce leptin levels, it increases your appetite leaving you in an endless cycle.
This hormone may be new to some of you. It is also known as the hunger hormone which would clearly suggest that its production is triggered when your stomach is empty. Ghrelin levels are usually at their peak just before eating and they fall to their lowest an hour after you have eaten. The tips to lower ghrelin levels in the body are as follows:
- Consume more protein – If you can include protein in at least 60% of your meals you can significantly reduce ghrelin levels and boost satiety.
- Use less sugar – Sugar-sweetened beverages and those that contain high-fructose corn syrup are especially bad for you. They can nullify ghrelin response especially after having a meal, which will eventually lead to weight gain.
This is a hormone that is secreted by the adrenal glands. Anytime that you feel miserable, frustrated and stressed that means there is a spike in cortisol production. Hence the reason they call it the “stress hormone”. Naturally, being overly stressed can cause weight gain among other things. Studies have revealed that people, women especially who work off a low-calorie diet claimed to feel more stressed when compared to those on a regular diet. Let’s look at how you can reduce stress.
- Meditate – This calms the mind and allows you to think clearly, thus reducing cortisol production.
- Balance your diet – Just because you’re on a balanced diet it doesn’t mean you can’t eat real food. At the same time however, try not to reduce your calorie intake to strikingly low levels.
- Listen to music – According to research, listening to soothing music can drop cortisol levels significantly.