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 your pancreatic beta cells. 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 that causes blood sugar to flood your cells to help energize them, as well as the hormone that stores sugar as fat.
You can stabilize your body’s insulin level by reducing sugar and following a diet low in carbs but high in protein. Regular exercise is also needed along with a healthy diet.
Leptin comes from the fat cells in your body. Its purpose is to communicate with your brain when your appetite is sated. This is done by communicating with the hypothalamus, the brain part that regulates appetite.. If this signal doesn’t pass, your brain doesn’t realize you’ve gained enough energy and you’re still feeling hungry and getting 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. Chronically high cortisol levels, however, can lead to excessive eating 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 “love” 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 in the brain and nervous system produced by cells. When a person is stressed, it is produced in higher amounts 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 eat reaches your digestive system’s lower half. GLP-1 plays a major role in maintaining stable levels of blood sugar, as well as making you feel full. Not only will you feel the need to eat more and gain weight in the process if your body doesn’t produce enough GLP-1, your blood sugar levels will also rise to make you more prone to 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 in your intestine produced by cells. It has been shown that higher amounts of CCK reduce the intake of food in lean and obese people.
Protein, fiber, and healthy fats – like healthy oils and knots fats – will enhance this hormone’s production.
#9 PEPTIDE YY
PYY is released by your ileum and colon whenever you eat, short for peptide tyrosine. Just like Leptin and GLP-1, when you feel full after your meal, it lets you know. It is believed that Peptide YY plays a major role in reducing the intake of food and reducing your risk of obesity.
Follow a diet containing very small amounts of carbs and organic food. Consume plenty of fiber and protein.