Did you know that your weight is mainly controlled by your hormones? Researchers have discovered that your hormones can depend your appetite and how much weight you’ll store in your body.
Here are 9 ways you can fix your hormones and control your weight.
Avoid or minimize sugar: High amounts of fructose and sucrose promote insulin resistance and raise insulin levels
Reduce carbohydrates: A low-carb diet can cause an immediate drop in insulin levels
Fill up on protein: Protein actually raises insulin in the short-term. However, it should lead to long-term reductions in insulin resistance by helping you lose belly fat
Include plenty of healthy fats: Omega-3 fats found in fatty fish can help lower fasting insulin levels
Exercise regularly: Overweight women who walked briskly or jogged had an improvement in insulin sensitivity after 14 weeks in one study
Get enough magnesium: Insulin resistant people are often low in magnesium, and magnesium supplements can improve insulin sensitivity
Drink green tea: Green tea may lower blood sugar and insulin levels
Bottom Line: Insulin is the main fat storage hormone in the body. Reducing sugar intake, cutting carbs and exercise are the best ways to lower insulin levels.
Avoid inflammatory foods: Limit foods that cause inflammation, especially sugary drinks and trans fats.
Eat certain foods: Eat more anti-inflammatory foods, such as fatty fish
Exercise regularly: Moderate activity can improve leptin sensitivity
Get enough sleep: Studies have shown that insufficient sleep leads to a drop in leptin levels and increased appetite
Supplements: In one study, women on a weight-loss diet who took alpha-lipoic acid and fish oil lost more weight and had a smaller decrease in leptin than those in a control group.
Bottom Line: People with obesity tend to be resistant to the effects of leptin. Consuming anti-inflammatory foods, exercising and getting enough sleep may improve leptin sensitivity.
Ghrelin “hunger hormone.”
Sugar: Avoid high-fructose corn syrup and sugar-sweetened drinks, which can impair ghrelin response after meals
Protein: Eating protein at every meal, especially breakfast, can reduce ghrelin levels and promote satiety
Bottom Line: Eating plenty of protein and avoiding foods and beverages high in sugar can help reduce ghrelin levels.
Cortisol produces by the adrenal glands.
Balanced diet: Follow a balanced, real food-based diet. It’s best if you don’t cut out large amount of calories at once.
Meditate: Practicing meditation can significantly decreased cortisol production
Listen to music:. Studies reported that when soothing music is played during medical procedures, cortisol doesn’t rise as much
Sleep more: One study discovered that pilots lost 15 hours of sleep over the course of a week, their cortisol levels increased by 50-80%
Bottom Line: High cortisol levels can increase food intake and promote weight gain. Eating a balanced diet, managing stress and sleeping more can help normalize cortisol production.
Estrogen female sex hormone.
Fiber: Eat plenty of fiber if you want to reduce estrogen levels
Cruciferous vegetables: Eating cruciferous vegetables may have beneficial effects on estrogen
Flax seeds: Although the phytoestrogens in them are controversial, flax seeds appear to have beneficial effects on estrogen in most women
Exercise: Physical activity can help normalize estrogen levels in both premenopausal and postmenopausal women
Bottom Line: When estrogen levels are too high or low, weight gain may occur. This depends on age and other hormonal factors.
Neuropeptide Y (NPY) this hormone is produced by the cells in the brain and also the nervous system.
Protein: A low-protein diet is able to boost release of NPY, which leads to hunger, increased food intake and weight gain
Don’t fast for too long: An Animal study was performed have discovered that very long fasts, or fasting over 24 hours, can dramatically increase NPY levels
Soluble fiber: Eating many soluble prebiotic fiber to feed the friendly bacteria in the gut may reduce NPY levels
Bottom Line: Neuropeptide Y (NPY) stimulates hunger, particularly during fasting and times of stress. Protein and soluble fiber can help lower NPY.
Glucagon-Like Peptide-1 (GLP-1)
Eat plenty of protein: High-protein foods like fish, whey protein and yogurt have been shown to increase GLP-1 levels and improve insulin sensitivity
Eat anti-inflammatory foods: Chronic inflammation is linked to reduced GLP-1 production
Leafy greens: In one study, women who consumed leafy green vegetables like spinach and kale experienced higher GLP-1 levels and lost more weight than the control group
Probiotics: In an animal study, a probiotic supplement increased GLP-1 levels, which led to a reduction in food intake
Bottom Line: GLP-1 can decrease appetite and increase weight loss. Consuming a diet high in protein and greens can help boost your levels.