Thinking of losing weight ? Focus your attention on hormones , the most powerful molecules in the body. These chemical messengers control every process and function of our body. Often, they are also behind the reason why you can’t seem to lose those kilos. This does not mean that calories are not important! Weight loss occurs when more calories are burned than ingested, but it is only part of the equation. Without balanced hormones, you are more likely to gain weight again. Remember, hormones regulate processes such as metabolism, appetite and fat cell growth. So why not take them into account? Looking at the big picture, you can approach weight loss from several points of view.
1. Ghrelin: The Hunger Hormone:
The ghrelin is responsible for appetite. The secretion increases just before meals, so you can thank him for that grumbling stomach! It also acts on the dopamine reward pathway in the brain, explaining why food can feel like a reward. The problem begins when ghrelin gets out of control. The stress, lack of sleep and physical inactivity can increase levels. It demonstrates the impact of lifestyle habits.
2. Cortisol: The Stress Hormone:
When you are anxious or stressed, cortisol levels rise through the clouds. This “stress hormone” activates lipoprotein lipase, the enzyme that converts triglycerides into free fatty acids. With more free fatty acids, insulin cannot break down fat properly. Hello, weight gain!
“Cortisol also makes it difficult to differentiate between hunger and emotions. So you may be more likely to “eat” your feelings”.
3. Estrogen: The Female Sex Hormone:
The estrogen is what makes you a woman. It is also known to bounce during “that time of the month.” However, if the hormonal dance continues, the weight gain is sure to come. When estrogen is too high, fat cells called adipocytes will flourish. It is a reaction that relates to dairy and meat, which are often full of antibiotics and hormones. No wonder that a high intake is associated with excess estrogen.
How to Control Weight Gain Hormones?
1. Manage Stress:
Stress relief is one of the best ways to control these weight gain hormones. Spend time on things that make you feel good, be it a hobby or yoga. Avoid unhealthy ways to eliminate stress, such as smoking cigarettes or drinking too much. Remember, stress can be a mental state, but its physical effects are powerful.
2. Get Enough Rest:
Sleep and weight go hand in hand. If you don’t sleep for a long time, both ghrelin and cortisol will increase. Do your hormones a favor and rest for 7 to 8 hours each night.
3. Stay Physically Active:
Exercise has too many benefits. It will reduce stress, regulate sleep and, most importantly, stabilize hormones. Adults should do at least 30 minutes of exercise 5 days a week.
4. Eat a Vegetable Based Diet:
Fruits, vegetables and whole grains not only fill the body with nutrients. They will also keep estrogen under control! But this does not mean that you have to be a vegetarian. If you eat dairy products and meat, buy from local farmers who do not use hormones, antibiotics or genetically modified organisms (GMOs). After losing weight, do not give up these habits. Adopting them for life is the key to long-term hormonal balance.