9 Proven Ways To Fix The Hormones That Control Your Weight

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Hormones
control our weight immensely. According to a research, they also
influence how much fat we store as well as our appetite.In this article,
we’re going to present you 9 ways that will help you “fix” the hormones
which control your weight.

9 Proven Ways To Fix The Hormones That Control Your Weight

1.INSULIN

This
is a hormone which the beta cells of the pancreas produce. Throughout
the day, it’s secreted in small amounts. After meals, it’s secreted in
greater amounts. This hormone gives our cells the possibility to store
blood sugar for what we need in that moment.Insulin is also considered
to be the main fat storage hormone in the body. It prevents stored fat
to break down and tells fat cells to store fat. It is very common to
have cells that are insulin resistant. Then, the insulin levels as well
as the blood sugar increase to a greater extent.Insulin levels which are
increased chronically is called hyperinsulinemia and it can
causemetabolic syndromeand obesity.The overeating of fast food, sugar
andrefined carbohydrates increases the levels of insulin and causes
insulin resistance,

YOU CAN IMPROVE THE SENSITIVITY TO INSULIN AND NORMALIZE THE LEVELS OF INSULIN IN THESE WAYS:

Avoid
or minimize sugar:Sucrose and fructose in high amounts can increase the
levels of insulin and promote insulin resistance.Reduce carbohydrates: A
diet low in carbs can decrease the insulin levels.Fill up on protein:
Protein increases insulin in the short-term. It will also help you lose
belly fat.Include plenty of healthy fats:Fatty fish which contain
Omega-3 fats can decrease your levels of insulin.Exercise
regularly:Jogging or walking briskly can improve the sensitivity to
insulin.Get enough magnesium:People who are resistant to insulin are
often low in magnesium. Insulin sensitivity can be improved with the
help of magnesium supplements.Drink green tea: Green tea can decrease
the levels of insulin as well as the levels of blood sugar.

2.LEPTIN

Leptin
is a hormone produced by our fat cells. It is also called the “satiety
hormone” which makes you feel full and decreases your appetite. It
communicates with the hypothalamus. This is the part of our brain which
regulates the intake of food and the appetite.Leptin helps us prevent
overeating by telling our brain that there’s enough fat in
storage.People who are obese usually have increased levels of leptin in
their blood. According to a study, the levels of leptin in obese people
were 4 times higher than in people who had normal weight.If leptin
decreases appetite, obese people with high levels of leptin should lose
weight because they’ll start eating less.Unfortunately, when people are
obese, the leptin system doesn’t work well and it’s called leptin
resistance.When leptin doesn’t work well, it can’t send a signal to our
brain that we have enough stored energy.Your brain thinks that you’re
very hungry, so you start eating.Leptin levels are also decreased when
you lose weight.Two potential causes of leptin resistance are
inflammation in the hypothalamusandchronically increased insulin levels.

THESE ARE SEVERAL SUGGESTIONS TO IMPROVE LEPTIN SENSITIVITY:

Avoid
inflammatory foods:The include trans-fats and sugary drinks.Eat certain
foods: Eat more anti-inflammatory foods like fatty fish.Exercise
regularly:Leptin sensitivity can be improved by moderate activity.Get
enough sleep:According to some studies, insufficient sleep can increase
the appetite and decrease the levels of leptin.Supplements:Fish oil and
alpha-lipoic acid are proven as good.

3.GHRELIN

Ghrelin
is also called the “hunger hormone.”Your stomach releases ghrelin when
it’s empty, so it sends a message to the hypothalamus that you need to
eat.The levels of ghrelin are usually increased before eating and
decreased 1 hour after you’ve had a meal.In people who are obese,
fasting ghrelin levels are often lower than in people of normal
weight.According to studies, after obese peopleintake a meal, their
ghrelin only decreases slightly. Their hypothalamus doesn’t receive a
strong signal to stop eating, so it leads to overeating.Ghrelin levels
can be decreased in these ways:Sugar: Avoid sugar-sweetened drinks and
high-fructose corn syrup.Protein:Include protein in every meal,
especially during breakfast.

4.CORTISOL

Cortisol is
produced by our adrenal glands.The other name for this hormone is the
“stress hormone” since it is released when our body feels
stressed.Chronically increased levels of cortisol can cause weight gain
because they will lead to overeating.According to a study, women who had
excess of weight around their middle respond to stress with a very
increased cortisol.Here are some ways to help you decrease the levels of
cortisol:Balanced diet:You should eat a diet based on real foods, but
not cutting the calories to an extreme amount.Meditate:It’s a great way
to decrease the production of cortisol significantly.Listen to music:It
has been scientifically proved that the levels of cortisol don’t
increased if you listen to soothing music.Sleep more:Good sleep and rest
is crucial for normalized cortisol.

5.ESTROGEN

Estrogen
is considered to be the most important female s-ex hormone.The ovaries
produce it as well as some other cells throughout a woman’s life. It
makes some changes through the period of puberty and makes the Br3ast
grow.Very low and very high levels of estrogen can cause weight
gain.When the reproductive years happen, this hormone lets women store
enough fat so that they could have enough energy for their
pregnancy.Obese women have more increasedlevels of estrogen than normal
weight women. According to some researches, it’s because of the
environment.Here are some things you can do to help you manage the
levels of estrogen:Fiber: Eat plenty of fiber.Cruciferous
vegetables:These are very beneficial for the estrogen.Flax seeds:Flax
seeds are amazing for the levels of estrogen.Exercise: Physical activity
can contribute a lot.

6.NEUROPEPTIDE Y (NPY)

This
hormone is produced by the nervous system as well as the brain cells.It
stimulates the appetite, especially for carbohydrates. It is the highest
during periods of food deprivationorfasting.Stress can increase the
levels of neuropeptide Y and it leads to abdominal fat gain and
overeating.

HERE ARE SOME THINGS THAT CAN HELP YOU DECREASE NPY:

Protein:
A diet low in protein can increase the release of NPY and it causes
weight gain, increased food intake or hunger.Don’t fast for too
long:Fasting periods which are very long can increase the levels of NPY
dramatically.Soluble fiber: Eat plenty of soluble prebiotic fiber to
feed the friendly bacteria in your gut.

7.GLUCAGON-LIKE PEPTIDE-1 (GLP-1)

This
hormone is produced in our gut when nutrients enter the lower digestive
tract.It keeps our levels of blood sugar stable and you feel
satiated.The decrease in appetite which occurs immediately after a
weight loss surgery mostly happens because of an increased production of
GLP-1.Here’s how to increase GLP-1:Eat plenty of protein: Yogurt, fish
orwhey protein can improve insulin sensitivityandincrease GLP-1
levels.Eat anti-inflammatory foods: Chronic inflammation is connected to
reduced GLP-1 production.Leafy greens:Kale and spinach are especially
good.Probiotics: During an animal study, a probiotic supplement that was
used increased the levels of GLP-1 and that led to a reduction in food
intake.

8.CHOLECYSTOKININ (CCK)

This is also a
satiety hormone produced by the cells in our gut.Increased amounts of
CCK can decrease the intake of food intake in both obese and lean
people.Here are some strategies that can help you increase CCK:Protein:
Eat plenty of protein with every meal.Healthy fat:Fat can trigger the
release of CCK.Fiber:Beans and other foods which contain fiber can
increase the levels of CCK.

9.PEPTIDE YY (PYY)

Peptide
YY (PYY) is also a gut hormone which controls our appetite.The cells of
the lowest portion of our gutrelease it.It has a great role to decrease
your risk of obesity and reduce the intake of food.You can increase the
PYY like this:Lower-carb diet:A diet based on unprocessed foods can
help you have stable levels of blood sugar. Increased blood sugar can
impair the effects of PYY’s.Protein:You can intake protein from plant
and animal sources.Fiber:Plenty of fiber is necessary.

ANYTHING ELSE?

The
hormones work mutually to enable fat storage as well as decrease our
appetite.If their work is disturbed, we’ll have problems with our
weight.Some lifestyle changes and a change in our diet can help us
greatly

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