Turn On Your Weight Loss Hormones

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.

Insulin

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.

Leptin

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.

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