Effective Ways To Fix Hormones Responsible For Weight Control
Hormones are the one that control your health in general. According to medical research, the amount of fat stored in your body, as well as your appetite, is highly influenced by your hormones.
Here are some effective ways in which you can fix the hormones that are responsible for your weight control.
Your pancreas or the beta cells in it produce the hormone called insulin. This hormone is secreted in large amount after eating a meal and in small amount through the day. This hormone allows the bodily cells to take blood sugar for storage or energy, depending what is needed in that particular time.
This hormone is also the main hormone responsible for storing fat inside the body. Insulin directs the fat cells to store fat and prevents the breaking down of the stored fat. Very often the bodily cells are resistant to insulin and then both the insulin and the blood sugar levels rise drastically.
Hyperinsulinemia is a condition where the insulin levels are constantly high. This condition can further cause many different health issues, such as metabolic syndrome, obesity, etc.
Increased insulin levels and insulin resistant is often driven by overeating, especially products such as fast food, refined carbohydrates and sugar.
Here are some ways in which you can improve your sensitivity to insulin and normalize the levels of this hormone:
• Minimize you sugar intake or completely avoid it – high insulin levels and insulin resistance can often be promoted by the intake of high amounts of sucrose and fructose.
• Reduce the intake of carbohydrates – the insulin levels can be reduced immediately by consuming a diet that is low in carbohydrates.
• Increase the intake of protein – in short terms, protein raises the insulin levels. However, in long terms, protein reduces the insulin resistance by aiding the process of losing abdominal fat.
• Increase the intake of healthy fats – consuming healthy fats such as omega 3 fatty acids which are found in fish can be helpful for the reduction of the high insulin levels.
• Regular exercising – in one study that lasted for three and a half month overweight women who briskly jogged or walked improved their sensitivity to insulin and reduced the high insulin levels.
• Increase the intake of magnesium – people who are resistant to insulin often have low magnesium levels. Therefore, increasing the intake of magnesium through supplements can improve the sensitivity to insulin.
• Drink more green tea – according to research, drinking green tea can be helpful in reducing the high insulin and blood sugar levels.
To conclude, insulin is the main hormone responsible for storing fat inside our body. Reducing the intake of carbohydrates and sugar, as well as regular exercising, can lower the high insulin levels.
The fat cells in the body produce a hormone called leptin. This hormone is seen as satiety hormone because it is responsible for making you feel full and reducing the appetite. Leptin is also a signaling hormone responsible for communicating with the hypothalamus, which is the part of our brain that is responsible for controlling the intake of food as well as the appetite.
This hormone informs the brain that there is enough fat stored and more is not needed. This prevents us from overeating.
Usually, people who are obese or overweight have extremely high leptin levels in the blood. Actually, medical studies have shown that the levels of leptim in people with obesity are four times higher than in people who don’t have weight problems.
Therefore, if this hormone reduces the appetite, obese or overweight people who have high leptin levels should start losing weight and eating less.
However, in people with obesity, this hormone does not function properly. This condition is called asleptin resistance.
When the signaling of this hormone is negatively affected, the message that the food consumption should stop does not get to the brain. Therefore, the brain cannot realize that there is enough stored energy.
Consequently, the brain believes that you are starving and this is why you have the need to eat.
When you lose weight, the leptin levels also get lower. This is one of the main reasons why it is very difficult to maintain a healthy weight for a long time. The brain believes that you are starving and makes you consume more food in order for the leptin levels to become higher.
Inflammation in the hypothalamus as well as constantly high insulin levels are the two major causes for resistance to leptin.
These are some ways in which you can improve your body’s sensitivity to this hormone:
• Don’t consume inflammatory foods – you should reduce the intake of products that cause inflammation, especially trans fats and sugary drinks.
• Consume particular foods – you should increase your intake of anti-inflammatory foods like fatty fish.
• Regular exercising – your sensitivity to leptin can improve if you practice moderate exercises.
• Sleep enough – according to research, insufficient sleep can cause an increase of appetite and reduction of the leptin levels.
• Taking supplements – according to medical studies, women who were on a diet in order to lose weight and took fish oil and alpha lipoic acids had a smaller reduction of leptin levels and lost more weight than the other women in the studies who were part of the control group.
In conclusion, people who suffer from obesity are usually resistant to the leptin effects. The sensitivity of leptin can be improved by sleeping enough, exercising regularly and consuming anti-inflammatory foods.
The hunger hormone is called ghrelin.
When your stomach is empty, it releases this hormone which messages the hypothalamus to tell you to consume food.
Usually, the ghrelin levels are lowest one hour after your meal and highest right before you eat.
On the other side, the ghrelin levels in obese and overweight people are lower than in people who don’t have weight problems.
Medical studies have shown that the ghrelin levels are reduced only slightly after a meal in obese people. This is the reason why the hypothalamus does not receive a message that eating should stop. This often leads to overeating.
You can reduce the levels of ghrelin in your body by doing some of the following things:
• Avoid sugary foods – don’t consume drinks that contain high sugar levels and corn syrup that contains high fructose levels because these products can negatively affect the ghrelin response after a meal.
• Consume more protein – consuming protein at your meals, especially during breakfast, promotes satiety and reduces ghrelin levels.
To conclude, you can reduce the ghrelin levels by not consuming sugary drinks and consuming a lot of protein.
The adrenal glands produce a hormone called cortisol.
This hormone is called the stress hormone because it is released when your body is exposed to stress.
This hormone, as well as all the other hormones, is essential for survival. However, constant high cortisol levels can cause weight gain and overeating.
According to research, women who have excess weight in the middle part of their body respond to stress with a high increase of cortisol levels.
In one research, women who had high levels of cortisol and consumed a diet that is low in calories were feeling more stress than the women who ate a regular diet.
Here are some ways in which you can reduce the cortisol levels:
• Follow a balanced diet – following a balanced diet that is based on real food is an excellent way to reduce high levels of cortisol. However, the number of calories should not be extremely low.
• Meditation – meditation can reduce the production of cortisol substantially, because it reduces stress.
• Listening to music – according to the experts, soothing music played during a medical procedure prevents the rise of the cortisol levels.
• More sleep – according to one research, reducing the hours of sleep by 15 hours per week among pilots, raises the levels of cortisol by fifty to eighty percent.
To conclude, weight gain and increased appetite or food intake can be caused by high levels of cortisol. More sleep, reducing stress and following a balanced diet can balance the production of cortisol.
The most important female sex hormone is called estrogen.
This hormone is produced by the ovaries and other cells in the body through the woman’s life. This hormone is the one that stands behind the changes that happen in puberty, such as growth of the breasts.
Weight gain can be caused by both extremely low and extremely high estrogen levels. The levels of estrogen are determined by many factors, including the action of the other hormones produced in the body, the overall health condition of the woman and her current age.
This hormone is responsible for storing fat during the reproductive years of a woman. The fat provides enough during pregnancy.
In comparison to women with normal weight, women with obesity have higher levels of estrogen. According to some scientific experts, these estrogen levels can be influenced by the environment.
In the period of menopause, the levels of estrogen lower because less estrogen is produced by the ovaries. Then, the place where the fat is stored changes from the thighs and hips to visceral fat in the stomach area. This shift increases the chances for developing certain diseases, such as insulin resistance.
You can successfully control the estrogen levels in your body by making the following changes:
• Increase the intake of fiber – if you want to lower the levels of estrogen, increase the intake of fiber.
• Consume cruciferous vegetables – increasing the intake of these vegetables can positively affect the estrogen levels.
• Increase the intake of flax seeds – there is a controversy about the phytoestrogens found in flex seeds, but the intake of these seeds has shown benefits for the estrogen levels.
• More exercises – the estrogen level can become balanced in both premenopausal and postmenopausal women with regular exercising.
In conclusion, weight gain can occur when the levels of estrogen in the body are too high or too low. Many hormonal factors as well as age can influence the estrogen levels.
• NPY or neuropeptide Y
The nervous system and the brain or precisely their cells produce a hormone called NPY or neuropeptide Y.
The levels of this hormone are highest during food deprivation and fasting and this hormone stimulates your appetite, especially for carbohydrates.
During a period of stress, the levels of this hormone raise. High neuropeptide Y levels can lead to accumulation of fat in the abdomen and overeating.
You can lower the levels of neuropeptide Y in your body by following these useful tips:
• Increase the intake of protein – according to research, a diet that is low in proteins increases the production of neuropeptide Y. consequently, this leads to weight gain, increased intake of food and hunger.
• Avoid long fasting periods – according to research carried out on animals, long fasts that last for more than a day can substantially increase the levels of neuropeptide Y and lead to extreme hunger.
• Increase the intake of soluble fiber – the levels of neuropeptide Y can be lowered by increasing the intake of soluble prebiotic fiber that is extremely beneficial for the friendly bactria found in your gut.
To conclude, this hormone causes hunger, especially during the times of stress and fasting. You can effective lower the neuropeptide levels by increasing the intake of soluble fiber and protein.
• GLP 1 or glucagon-like peptide 1
The gut produces a hormone called GLP 1 or glucagon-like peptide 1 when nutrients come into the lower part of the digestive system.
This hormone is essential for making you feel full, as well as keeping the blood sugar levels normal.
According to research, the immediate decrease in appetite that appears immediately after weight loss surgery may be caused by the increase in production of glucagon-like peptide 1.
In one research, men were given this hormone with their breakfast. The men reported feeling more satisfied after breakfast. They also ate more than ten percent fewer calories at lunch.
You can increase the levels of glucagon-like peptide 1 in your body by following these suggestions:
• Consume more protein – foods that are high in protein, such as yogurt, whey protein and fish can effectively raise the levels of this hormone, as well as improve your insulin resistance.
• Consume more anti-inflammatory foods – reduced production of this hormone was connected to chronic inflammations.
• Increase the intake of leafy green vegetables – in one study, women were divided into 2 groups. One group was a control group, while the other group consumed more leafy green vegetables, such as kale and spinach. The women who ate these vegetables lost more weight and had higher GLP 1 levels.
• Probiotic supplements – in a study carried out on animals, probiotic supplements increased the levels of this hormone and reduced the intake of food.
To conclude, the glucagon-like peptide 1 hormone can increase weight loss and decrease your appetite. You can increase the levels of this hormone by consuming more leafy greens and protein.
• CCK or cholecystokinin
Besides GLP 1, the cells in the gut, produce another hormone called CCK or cholecystokinin.
According to research, high levels of this hormone reduce the intake of food in both obese people and people with normal weight:
You can increase the levels of this hormone like this:
• Increase the intake of protein – to increase the levels of this hormone, consume protein at every meal.
• Consume healthy fats – healthy fats increase the production of CCK.
• Consume fiber – according to one research, consuming beans raises the CCK levels.
In conclusion, this hormone reduces your appetite and you can increase its production by consuming fiber, fat and protein.
• PYY or peptide YY
The gut also produces a hormone called PYY or peptide YY, which reduces appetite. It is produced by the cells located in the lower part of the gut.
This hormone reduces the chances of obesity and reduces the intake of food.
You can increase PYY levels by:
• Consume a low carb diet – follow a diet low on carbs and don’t consume processed food to normalize the blood sugar levels, since they affect the effects of PYY.
• Eat more proteins – both plant and animal based protein increase the PYY levels.
• Fibers – fibers are also beneficial for the levels of PYY.
To conclude, consume enough fiber and protein and avoid processed carbohydrates to reduce the appetite by increasing the levels of PPY.
• Extra information
The hormones decrease or increase the storing of fat and appetite.
If the hormones don’t function properly, you may have weight problems.
Luckily, lifestyle and diet changes can fix your hormones and help you obtain and maintain a healthy weight.