Weight loss is a struggle that many can relate to. While diet, exercise and lifestyle play major roles in your weight loss and gain, much of it is also controlled by your hormones. We’ve all tried different ways to lose weight from new diets to extreme exercise routines. But the secret is actually much simpler, by controlling your hormones, you can also control your weight.
Here are a few scientifically proven ways in which you can fix these hormones:
Insulin is a hormone produced by the beta cells of your pancreas. The pancreas is responsible for secreting a small amount of insulin throughout the day, but it ramps up production with your meals depending upon the foods that you eat in the foods your body breaks down. This is the hormone responsible for flooding your cells blood sugar to help energize them, as well as the hormone responsible for storing sugar as fat as well.
You can stabilize the level of insulin in your body by cutting down on sugar and following a diet that is low in carbs but high in protein. Along with a healthy diet, regular exercise is also necessary.
Leptin comes from the fat cells in your body. Its purpose is to communicate with your brain when your appetite is sated. It does this by communicating with the hypothalamus, the part of the brain that regulates appetite. If this signal does not get through, your brain doesn’t realize that you’ve gained enough energy and you continue to feel hungry, and continue to get fat.
Along with a strict workout schedule, include anti-inflammatory foods in your everyday diet like fatty fish, and get your 8 hours of sleep regularly.
The opposite of Leptin, your stomach releases Ghrelin when you need to eat. It’s known as the “hunger hormone.” Normally, ghrelin levels are highest before eating and lowest about an hour after you’ve had a meal.
All you need to do is stay away from sugary beverages and ensure that all your meals contain a lot of protein.
Nicknamed the ‘stress hormone’; your adrenal glands produce Cortisol in stressful situations. Like other hormones, it’s vital to survival. However, chronically elevated levels of cortisol can lead to overeating and weight gain.
You can reduce cortisol by following a balanced diet, don’t cut to much calories, eat your vegetables, and maybe try to meditate or yoga.
Estrogen is the most important female sex hormone. Estrogen is much higher in women than in men (produced overwhelmingly by the ovaries), and when estrogen levels are increased or decreased, the body puts on weight.
Ensure that your diet has plenty of fiber foods and work out on a regular basis.
#6 NEUROPEPTIDE Y
Neuropeptide Y (NPY) is a hormone produced by cells in the brain and nervous system. It is produced in higher amounts when a person is stressed and causes binge eating.
You can decrease the amount of NPY in your body by increasing the amount of protein in your body and eating on a regular basis (and not fasting).
#7 GLUCAGON-LIKE PEPTIDE-1
GLP-1 is released when the meal you consumed reaches the lower half of your digestive system. GLP-1 plays a major role in keeping blood sugar levels stable, and also makes you feel full. If your body doesn’t produce enough GLP-1, not only will you feel the need to eat more and gain weight in the process, your blood sugar levels will also rise to make you more prone to contracting diabetes.
Ensure that your diet has lots of protein by eating foods like fish and yogurt. Add plenty of leafy greens and probiotics and this will increase GLP-1 levels.
Like GLP-1, cholecystokinin (CCK) is another satiety hormone produced by cells in your gut. Higher amounts of CCK have been shown to reduce food intake in both lean and obese people.
Protein, fibre, and healthy fats – like fats from healthy oils and knots – will improve the production of this hormone.
#9 PEPTIDE YY
Short for peptide tyrosine, PYY is released by your ileum and colon whenever you eat. Just like Leptin and GLP-1, it lets you know when you’re feeling full after your meal. Peptide YY is believed to play a major role in reducing food intake and decreasing your risk of obesity.
Follow a diet which contains very little carbs and lots of organic food. Consume lots of protein and fiber.