Our weight is largely controlled by hormones, they influence at the appetite and how much fat body stores.
Nine ways to “fix” the hormones:
1. Insulin ( the hormone produced by the beta cells of your pancreas) depending on what you need allows your cells to take in blood sugar for energy or storage.He is also main fat storage hormone who tells fat cells to store fat and prevents stored fat from being broken down.
If you have insulin resistant cells ,your blood sugar, and insulin levels go up significantly (termed hyperinsulinemia) and can cause some health problems,obesity and metabolic syndrome.
Overeating (sugar, refined carbohydrates, and fast food) can increase insulin levels.
How to normalize insulin levels and improve insulin sensitivity:
1.Avoid or minimize sugar:
High amounts of fructose and sucrose raise insulin levels
A low-carb diet can immediate drop insulin levels
3.Fill up on protein:
He raises insulin in the short-term.
4.Include plenty of healthy fats:
Omega-3 fats from fatty fish lower faster your insulin levels
Overweight woman improved her insulin sensitivity after 14 weeks walking briskly or jogging
6.Get enough magnesium:
Magnesium supplements can improve insulin sensitivity
7.Drink green tea:
It lowers blood sugar and insulin levels
Insulin is the main fat storage hormone and if you :reducing sugar intake, cut carbs and start regular exercising you can lower insulin levels.
2. Leptin( satiety hormone) is produced by your fat cells and reduces appetite by making you feel full.He communicates with the part of the hypothalamus that regulates appetite and food intake.
Leptin tells the brain that fat storage is full , which prevent overeating.Overweight or obese people are usually people with high levels of leptin in their blood.In obesity, the leptin system doesn’t work as usually and is referred to as leptin resistance.In this case, the message to stop eating doesn’t get through to the brain, and he doesn’t know when to stop energy storing.So the brain thinks that you are starving, and makes you eat more.
Leptin levels reduce by losing weight, and it makes it hard to maintain weight loss in the long-term. Your brain thinks you are starving and makes you want to eat more.
Two potential causes of leptin resistance are: – chronically elevated insulin levels and
– inflammation in the hypothalamus
How to improving leptin sensitivity:
1.Avoid inflammatory foods by limiting your intake of foods that cause inflammation(like sugary drinks and trans fats); 2.Eat anti-inflammatory foods,like fatty fish ; 3.Exercise regularly to improve your leptin sensitivity ; 4.Get enough sleep because insufficient sleep drops leptin levels and increased appetite ;
5.Supplements are good to use.
Consume anti-inflammatory foods, exercise and get enough sleep to improve leptin sensitivity.
Ghrelin ( “hunger hormone”) is released when your stomach is empty and sends a message to the hypothalamus telling you to eat.
Normally, ghrelin levels are highest when hungry and lowest about an hour after you are full. Unfortunately in overweight and obese people, ghrelin levels are often lower and after they eat a meal, ghrelin only decreases slightly and their brain doesn’t get a signal to stop eating.This lead to overeating and overweight.
How to improve the function of ghrelin:
1.Avoid sugar( high-fructose corn syrup and sugar-sweetened drinks, especially after meals ;
2.Eat more protein and do it at every meal, especially breakfast.
Eat lots of food rich in protein and avoiding everything that is high in sugar and you will ménage to optimize ghrelin levels.
4. Cortisol Cortisol (“stress hormone” )is produced by the adrenal glands and is released when your body is under stress.
This hormone is vital to survival but its elevated levels can lead to overeating and weight gain .Some studies showed that a strict diet can also raise cortisol so be careful when you make your diet plan.
How to reduce cortisol levels: 1.Balanced diet with real food-based diet and normal amount of calories ; 2.Meditate: because by reducing stress you will reduce cortisol production; 3.Listen to music:music helps us relax and many researchers report that when soothing music during medical procedures, keeps the cortisol level low;
4.Sleep more:people are nervous and stressed when they don’t get enough sleep.
Eat a balanced diet, manage stress(meditate, listen to music and do everything that can make you relaxed ) and sleep more is the best way to normalize cortisol production.
5. Estrogen(female sex hormone) is produced by the ovaries and is regulating the female reproductive system.
High or low levels of estrogen can make you gain weight. Here we must take the age, the action of other hormones and the overall state of health as a factor too.
To maintain fertility estrogen starts promoting fat storage at puberty and it also stimulates fat gain in the first half of pregnancy.
Obese women usually have higher estrogen levels and this can be due to environmental influences .
During menopause, estrogen levels drop the site for fat storage shifts from the hips and thighs to visceral fat in the abdomen. This increase insulin resistance and disease risk.
How to manage estrogen: 1.Eat plenty of fibers; 2.Eat plenty of cruciferous vegetables; 3.Flax seeds- most women reported that they have benefited from consuming them;
4.Exercise because physical activity normalizes estrogen levels in both pre and post menopause.
Estrogen level depends on age and other hormonal factors but follows our advice to keep it normal.
6. Neuropeptide Y (NPY)is a hormone produced by cells in the brain and nervous system and its job is to stimulate appetite.
Stress can lift its levels and this can lead to overeating and abdominal fat gain.
How to lower NPY: 1.Eat enough protein: because not enough proteins in your diet can increase NPY, which will make you feel hungry, this will make you eat more and you will gain weight ; 2.Don’t fast for too long: because long fasts(more than 24 hours), can increase NPY levels ;
3.Eat plenty Soluble fiber to feed the friendly bacteria .
Protein and soluble fiber are great if you need to lower NPY.
7. Glucagon-Like Peptide-1 (GLP-1) hormone is produced in your gut when nutrients enter the intestines and keeps your blood sugar levels stable what makes you feel full.
Researchers found that decrease in appetite immediately after weight loss surgery might be because of the increased production of GLP-1 .
How to increase GLP-1:
1.Eat lot of high-protein foods like fish and yogurt ,they increase GLP-1 levels and improve insulin sensitivity ; 2.Eat anti-inflammatory foods; 3.Eat leafy greens like spinach and kale
4. Probiotics: studies shows that probiotic supplement increased GLP-1 levels, and reduces food intake.
GLP-1 can decrease appetite and increase weight loss. Eat lots of protein and greens to boost your levels.
8. Cholecystokinin (CCK) is satiety hormone produced by cells in your gut.And the higher amounts of CCK can reduce food intake in both lean and obese people.
How to increase CCK:
1. Eat lot of food rich in protein at every meal; 2. Eat fat to start the release of CCK ;
3. Eat food rich in fibers.
CCK is a hormone that reduces appetite and is produced when you eat protein, fat and fiber.
9. Peptide YY (PYY) is released by cells in the intestines and colon and it controls appetite.
This hormone plays a major role in reducing food intake and decreasing your risk of obesity .
How to increase PYY:
1.Lower-carb diet based on unprocessed foods will keep blood sugar levels stable; 2. Eat lot of protein both:animal or plant sources ;
3. Eat plenty of fiber.
Avoid processed carbohydrates and eat plenty of protein and fiber to increase PYY levels.
10. Anything Else?
Hormones work as one perfect system and they increase or decrease appetite and fat storage.
This system must work properly, or you can have weight issues on an ongoing basis.
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