Hormones are a major factor in controlling your weight. Research has shown that hormones can influence how you eat and how much fat are stored. Here are 9 ways you can “fix” hormones that control weight.
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1. Insulin
Insulin is a hormone that your beta cells produce.
It is secreted in small quantities throughout the day, and more after meals. Insulin is a hormone that allows cells to absorb blood sugar for energy and storage.
Insulin is also the body’s main fat storage hormone. Insulin tells fat cells how to store fat and prevents the fat from being metabolized. Insulin resistant cells (very common) can cause blood sugar and insulin levels to rise significantly.
Hyperinsulinemia , which is a chronically high level of insulin can lead to obesity and metabolic syndrome.
Insulin resistance is caused by overeating, especially sugar and refined carbs, as well as fast food.
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These are some ways to increase insulin sensitivity and normalize insulin levels.
- Limit or avoid sugar: Sucrose and fructose high in excess can cause insulin resistance and increase insulin levels.
- Reduce carbohydrate intake A low-carb diet Insulin levels can drop immediately.
- Get more protein. In the short-term, insulin resistance is reduced by protein. It should help you lose belly fat and reduce insulin resistance in the long-term.
- High intake of healthy fats Omega-3 fatty acids can lower fasting insulin levels.
- Regular exercise: Women who are overweight and who walk briskly or run regularly saw an improvement in insulin sensitivity after 14 week.
- Make sure you have enough magnesium. People who are insulin-resistant tend to be low in magnesium. Magnesium supplements can help improve insulin sensitivity.
- Take green tea This may lower insulin and blood sugar levels.
BOTTOM LINE
Insulin is the main hormone responsible for storing fat in the body. Lowering insulin levels can be achieved by reducing sugar intake, cutting carbs, and exercising.
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2. Leptin
Your fat cells produce leptin.
It is a “satiety hormone” which reduces appetite and makes you feel full.
It acts as a signaling hormone and communicates with the hypothalamus (the part of your brain that regulates food intake and appetite).
Leptin informs the brain that there is enough fat stored and no more is required, which helps to prevent overeating. Obese people often have high blood levels of leptin. One study showed that the levels of leptin in obese individuals were four times higher than those who are normal weight.
People with high leptin levels should eat less and lose weight if they feel that leptin decreases appetite. The leptin system does not work properly in obese people. This is called leptin resistant.
If leptin signaling becomes impaired, the message to stop consuming food doesn’t reach the brain. The brain doesn’t know you have enough energy.
Your brain believes you are starving and is driven to eat.
Losing weight can also cause a drop in Leptin levels, which makes it difficult to sustain weight loss over the long-term. Your brain believes you are hungry and encourages you to eat more. Chronically high insulin levels and inflammation in your hypothalamus are two possible causes of leptin resistance.
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These are some suggestions to improve leptin sensitivity
- Avoid inflammatory foods: Limit food that causes inflammation, particularly sugary drinks or transfats.
- eat certain foods: eat more anti-inflammatory food like fatty fish.
- Regular exercise can increase leptin sensitivity. Moderate physical activity is recommended.
- Get enough rest: Studies show that lack of sleep can lead to decreased leptin levels, and an increase in appetite.
- Supplements One study found that women who followed a weight loss diet and took fish oil and alpha-lipoic acids had greater weight loss and a smaller drop in leptin levels than those who were on a control diet.
BOTTOM LINE
People who are obese tend to resist the effects of leptin. Leptin sensitivity may be improved by eating anti-inflammatory foods, exercising, and getting enough sleep.
3. Ghrelin
Ghrelin can be described as a hunger hormone. It is released when your stomach is empty. This sends a signal to the hypothalamus to tell you to eat.
Ghrelin levels normally rise before you eat and fall about an hour after.
Fasting levels of ghrelin are lower in obese and overweight people than they are in normal people.
Studies also show that ghrelin levels drop slightly after people who are obese eat meals. This means that the hypothalamus does not receive as strong a signal to stop eating. Overeating can result ( 52 ).
These are some tips to enhance the performance of ghrelin.
- Sugar: Avoid high fructose corn syrup or sugar-sweetened beverages, as they can affect the ghrelin response following meals.
- Protein Eating protein at every meal, especially breakfast can lower ghrelin levels, and promote satiety.
BOTTOM LINE
Ghrelin can be optimized by eating plenty of protein and avoiding sugary foods and drinks.
4. Cortisol
The adrenal glands produce cortisol, a hormone.
Because it is released when stress is felt, it is known as the “stress hormone”.
It is vital for survival, just like other hormones. But, high levels of cortisol can cause overeating and weight loss.
Women who are overweight around the middle seem to be more sensitive to stress.
A strict diet can increase cortisol levels. One study found that women who ate low-calorie diets felt more stressed than those who ate normal meals.
These strategies can lower cortisol levels
- Balanced diet Eat a healthy, balanced diet. Do not reduce calories to an extreme level.
- Meditation: Meditation can reduce cortisol levels.
- Listen to. Research shows that cortisol levels drop when soothing music plays during medical procedures.
- Get more sleep: A study showed that pilots who lost 15 hours of sleep in a week experienced an increase in cortisol levels of 50-80%.
BOTTOM LINE
Cortisol levels that are high can lead to increased food intake and weight gain. Cortisol production can be normalized by eating a balanced diet, managing stress, and getting more sleep.
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5. Estrogen
The most important female hormone is estrogen.
It is produced mainly by the ovaries and plays a role in the regulation of the female reproductive system.
Weight gain can be caused by both very high and low estrogen levels. It all depends on your age, health, and the actions of other hormones.
In order to maintain fertility throughout the reproductive years, estrogen promotes fat storage at puberty.
It may also stimulate fat gain in the first half of pregnancy .
Research suggests that women who are obese have higher estrogen levels than women of normal weight.
Menopause is a time when estrogen levels decrease because less estrogen is produced by the ovaries. This causes fat storage to shift from the hips and legs to the abdomen. This increases the risk of developing diabetes and insulin resistance.
These lifestyle and nutrition strategies can help you manage estrogen.
- Fiber If you want to lower estrogen levels, you should eat lots of fiber.
- Cruciferous vegetable: Consuming cruciferous veggies may increase estrogen levels.
- Flax seeds While the effects of phytoestrogens on flax seeds are questionable, most women seem to experience a positive effect on estrogen.
- Exercise: Regular physical activity can normalize estrogen levels for both postmenopausal as well as premenopausal women.
BOTTOM LINE
Weight gain can occur when estrogen levels are too low or high. This is dependent on your age and other hormonal factors.
6. Neuropeptide Y (NPY)
Neuropeptide Y (NPY), a hormone that is produced by neurons and cells of the nervous system, is a neurohormone.
It stimulates appetite, especially for carbohydrates. It is most active during periods of fasting and food deprivation.
Stress can cause an increase in levels of neuropeptides Y, which can lead overeating or abdominal fat gain.
Recommendations to lower the NPY
- Get enough protein. Too much protein can lead to increased hunger, food intake, and weight gain.
- Do not fast for too long. Animal studies show that very long fasts can significantly increase NPY levels.
- Soluble fiber Consuming a lot of soluble prebiotic fibre to feed friendly bacteria in your gut can reduce NPY levels.
BOTTOM LINE
Neuropeptide Y (NPY), stimulates hunger, especially during times of stress and fasting. The NPY can be reduced by consuming protein and soluble fibre.
7. Glucagon-Like peptidide-1 (GLP-1).
Glucagon-like peptide-1 is a hormone that your gut produces when nutrients enter your intestines.
GLP-1 is a key ingredient in maintaining blood sugar levels and making you feel full.
Research suggests that weight loss surgery can cause a decrease in appetite. This is partially due to an increase in GLP-1 production.
One study found that men who received a GLP-1 breakfast solution reported feeling satisfied, and ate 12% less calories at lunch.
GLP-1 Suggestions:
- Get plenty of protein. High-protein foods such as fish, whey protein, and yogurt have been shown to increase GLP-1 levels. They also improve insulin sensitivity.
- Consume anti-inflammatory food: Chronic inflammation can be linked to decreased GLP-1 production.
- One study found that women who ate leafy greens like spinach or kale had higher GLP-1 levels than those who ate controlled foods and lost more weight.
- Probiotics An animal study showed that a supplement raised GLP-1 levels which resulted in a decrease in food intake.
BOTTOM LINE
GLP-1 can reduce appetite and promote weight loss. A diet rich in greens and protein can increase your levels.
8. Cholecystokinin (CCK)
Cholecystokinin, which is similar to GLP-1 in satiety hormone production, is also produced by cells within your gut.
Both obese and lean people have seen lower food intake when they consume higher amounts of CCK.
Strategies to Increase CCK
- Protein Get plenty of protein with every meal
- Healthy fat Eating healthy fat triggers CCK.
- Fiber One study found that men who ate meals containing beans had twice the CCK levels than those who ate low-fiber meals.
BOTTOM LINE
CCK is a hormone which reduces appetite. It is produced when you consume protein, fat and fiber.
9. Peptide YY (PYY)
Another gut hormone controlling appetite is Peptide YY (PYY).
It is released from cells in the colon and intestines.
The role of peptidide YY in reducing your food intake and decreasing your chance of becoming obese is well-known.
Strategies to Increase PYY
- A lower-carbohydrate diet: To maintain stable blood sugar, you should eat unprocessed foods and a lower-carbohydrate diet. High blood sugar can impair PYY’s ability to work.
- Protein: Get plenty of protein from both animal and plant sources.
- Fiber Get plenty of fiber
BOTTOM LINE
You can increase PPY levels by avoiding processed carbs and eating lots of fiber and protein.
Original Source of the original story >> 9 Proven Ways to Fix Hormones That Control Your Weight
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