Often, all the efforts of women in losing weight ends in nothing. Sometimes it seems that everything is done correctly, but the hated kilos do not go away. For some women, the first few kilograms are the hardest. For others, it is the last 3 kg not to budge. And, despite all previous efforts, this is enough to have a great desire to throw the scales out of the window and never measure the waist size again with a measuring tape. But what if the thing is that weight loss efforts are going the wrong way? Instead of worrying a lot about the number of divisions, which the arrow of the scales has deviated, it is better to turn your attention to the amount of hormones in your body, but first you need to find out how hormones affect the weight of a woman.
You will not believe how much hormones affect weight and ultimately the size of your panties. For many women, an excess or lack of certain hormones actually blocks all weight loss efforts. Now about the good news – you can make a few minor changes in your lifestyle, and then the hormones will work for you, not against you.
And now it is time to find out which hormones are responsible for losing weight, plus recommendations on what can be done to balance the hormones that regulate fat metabolism.
What hormones affect weight gain, and recommendations for achieving balance in the body
1) Hormone Adiponectin
Adiponectin is a hormone that regulates glucose levels, destroys fatty acids, increases the ability of muscles to use carbohydrates as an energy source, increases metabolism, and also increases the rate at which the body breaks down fat. All these factors are extremely important for those who want to lose weight, or maintain it at a normal level.
Numerous studies show that a lack of Adiponectin leads to weight gain and obesity. The bad news is that research has found that the more fat a person has, the less Adiponectin is. On the other hand, in a less complete person with a lower percentage of body fat, more Adiponectin is released from the fat cells.
It is important to increase the low Adiponectin, because this hormone affects not only weight. So recent studies have found that people with low levels of Adiponectin and those suffering from obesity increase the risk of developing type 2 diabetes, metabolic syndrome, atherosclerosis, and cardiovascular diseases.
Here’s what to do in the case of low Adiponectin: To help your body produce more Adiponectin, you must first take a closer look at your diet. Magnesium-rich foods should appear in the daily menu: spinach, pumpkin seeds, almonds, avocados and figs. You should also increase the proportion of monounsaturated fats and reduce the proportion of carbohydrates. In addition, regular exercise is important in the production of the hormone Adiponectin, especially for people with overweight.
2) Hunger’s Hormone Ghrelin
Have you ever had an overwhelming desire to eat something soon after a meal? Have you ever got up at night just to eat a sweet cupcake or some fat chips? If your answer is yes, then most likely, at that moment you had an elevated level of Grelin. Ghrelin is often called the hunger hormone. Simply put, the higher the level of Grelin, the more you feel hunger. Studies have shown that people who were introduced to Ghrelin ate significantly more than their usual meal. This specific hormone is mainly produced in the stomach. Its function is to signal the brain, letting it know that the body wants to eat. It also stimulates the brain centers of pleasure, allowing you to remember how tasty the first piece was. That is why it is difficult to stop eating the first cookie. Researchers call this process the connection of the stomach with the brain.
If you are one of those who think that you can get rid of the craving for food by starvation, think again. Reducing calories in an attempt to lose weight, in fact, leads to increased levels of Grelin. Researchers have found an increased level of this hormone in people, even after they spent 12 months on a low-calorie diet. That is, in other words, your body will never get used to a smaller amount of food and will continue to send signals to the brain about hunger.
What should be done in such cases? To maintain a feeling of satiety, you need to saturate your body with healthy fats and proteins. New research has shown that, in addition to the diet, sleep is affected by the level of Grelin as a priority factor. The more you sleep, the lower the level of the Grelin. Chronic lack of sleep increases Grélin’s level, forcing you to experience unreasonable feelings of hunger in between meals. General recommendations state that a person should sleep 7-9 hours a day. Despite the fact that it is difficult to allocate free time, because it simply is not enough to solve all the daily affairs, it is important to allocate enough time for proper rest. If you often cannot fall asleep or do not sleep well, you need to develop the habit of performing a daily relaxing ritual at bedtime.
3) Hormone Leptin
Leptin is another hormone that greatly affects appetite and weight loss. It is released from the fat cells of your body, and then signals the brain (hypothalamus, to be exact), to reduce appetite and burn more calories. Leptin mainly signals the brain that the body is saturated and stored enough fat. In contrast to Grelin, Leptin is often called the saturation hormone. The more fat a person has, the more Leptin fat cells release. Obese people have a very high level of leptin. It may seem that a lot of fat is good, but it also does not develop susceptibility to Leptin.
Insensitivity to Leptin is a condition where an important signal from the hormone of saturation does not reach the brain. With such immunity, the body thinks that it is starving, although it is not. It is important to note that the body’s immunity to Leptin goes away with weight loss. When you lose weight, Leptin becomes more effective.
What should be done in such cases: Just as in the case of a decrease in Grelin, to increase the level of Leptin, you need to clean your diet and ensure that there is enough time to sleep. As for food, you need to make sure that the food has enough healthy fats, proteins and soluble dietary fiber. It is also necessary to avoid deeply processed foods and reduce the level of triglycerides in the blood (reduce sweets, reduce refined carbohydrates, eliminate alcohol, eat foods with omega-3 fatty acids, as well as vegetable foods with fibers, reduce the amount of very sweet fruits, start physical education ).
In addition, when researchers studied the effects of a lack of sleep on Ghrelin, they also found that a lack of good sleep had a negative effect on Leptin.
Finally, research shows that physical activity can help reverse Leptin immunity.
4) Insulin imbalance
Insulin is an important hormone produced by the pancreas and affects the entire body. It allows glucose, obtained from food, to penetrate into the cells of the body for further splitting and obtaining energy, which is necessary for the normal functioning of cells. Insulin also plays an important role in restoring the body after intense physical exertion and maintaining normal blood sugar levels. If you are overweight, then most likely you do not have a balanced insulin level. This has a negative effect on the breakdown of fat in sediments.
Let’s digress and talk about how insulin becomes unbalanced. Insulin and carbohydrates are closely related. The more carbohydrates you eat, the more insulin is released in the body. Overabundance of insulin allows glucose (read sugar) to be outraged in the body. Instead of using excess sugar to nourish the muscles after physical exertion or to generate energy for the cells, most of the carbohydrates from food are deposited in the fat folds. People who have insulin resistance get the feeling that they can never get rid of excess fat. However, there are several recommendations that should be followed.
Here are the recommendations. First, you need to reduce the consumption of baked goods with a high carbohydrate content. It is better to get the necessary carbohydrates from fresh fruits and vegetables. But you need to be careful with the amount of fruit you eat. In the end, sugar is sugar.
In addition, recent studies have shown that eating two tablespoons of apple cider vinegar before eating high in carbohydrates helps lower blood glucose levels in people with insulin resistance. The effect is so noticeable that researchers say that vinegar can be as effective as prescription drugs for regulating blood sugar levels.
5) Estrogen Dominance
The hormone estrogen is extremely important for reproductive sexual development, especially in women. He is involved in the formation of the chest, pubis, thighs. With his participation, the menstrual cycle in women is also regulated. And these are only minor functions that are assigned to Estrogen in the body (it still has many other useful functions). In women, estrogen is mainly produced in the ovaries. This hormone is also produced by fat cells and adrenal glands. Throughout a woman’s life, estrogen levels are constantly changing. During these changes, it is important to keep track of what is called "Estrogen Dominance." This is a condition in which a woman may have a deficient, normal or excessive estrogen level, but little or no other hormone: Progesterone, which balances the effects of estrogen on the body. Simply put, estrogen levels dominate progesterone levels. One of the symptoms of estrogen dominance is an increase in body weight due to fat deposition.
What can be done to minimize this effect: You need to focus on your diet. Eat plenty of fresh vegetables and fiber-rich foods. Since estrogen is eliminated from the body through the intestines, it is very important to have regular stools with estrogen dominance. With an irregular stool, estrogen is reabsorbed through the intestines. You can also try cleansing the liver, as it works as a natural filter of the body.
6) Hormone Cortisol
When your body is under stress, it goes into a state known as “hit or run,” that is, the body is mobilized to eliminate the threat. In this state, the body produces a stress hormone Cortisol. And if in certain situations it is a useful function for the body, then long-term stress leads to an increase in the level of Cortisol in the body to a level with negative consequences. Excess Cortisol adversely affects body weight by the following manifestations:
- There is an overwhelming desire to seize stress. Many people overeat or eat unhealthy fast food as a result of stress. This is partly because Cortisol increases cravings for food, especially for sweet and highly carbohydrate foods.
- Fat is deposited. Oh, the hated crease of fat hanging over a belt of trousers. A high level of Cortisol leads to the fact that a greater percentage of fat is deposited in the abdomen.
- There is a degradation of muscle tissue. Muscles help burn fat and speed up metabolism. Unfortunately, lack of exercise is not the only cause of muscular dystrophy. With increasing levels of cortisol in the body, muscle tissue begins to be processed for energy. This affects the metabolism and can lead to the growth of adipose tissue.
What should be done to avoid this negative factor. People are stretched to the maximum when they are between work, family and daily routine. Sometimes it is easier said than done, but in order to lower the level of Cortisol in the blood, you need to find enough time to rest. Here are some ways you can naturally relieve stress:
- Get out of the house for a walk;
- Do exercise;
- Practice yoga;
- Do meditation;
- Look through the magazine;
- Drink a soothing tea;
- Eat anti-stress foods;
- Take a cleansing bath;
7) Hormone cholecystokinin
Cholecystokinin is known as an intestinal hormone, as it is secreted in the intestine after you eat certain foods. After isolation, cholecystokinin interacts with the central nervous system and controls the slow digestion of fat and protein. The slower the digestive process, the longer you feel full. Have you ever noticed that after eating a protein or food rich in healthy fats, you immediately have a feeling of hunger. This is the result of cholecystokinin action.
In one study, subjects were given a mixture of Cholecystokinin and Leptin. The researchers found that a single daily injection of this mixture of hormones significantly increased the weight loss of the subjects.
In this case, the recommendation is one: You need to eat a sufficient amount of protein and healthy fats with omega-3.
Irisin is often referred to as a training hormone, because it is more common in physically active people. For the first time this hormone was isolated in 2012 by researchers from Harvard Medical School. Although opinions are divided, as some scientists question the existence of this hormone fat, new studies show that this hormone is real and is able to reprogram the body’s fat cells in such a way that they begin to burn more energy, instead of directing excess body fat. The researchers found that when someone does regular physical aerobic exercise, their level of Irisin increases. Then it turns white fat into brown fat, which is very important when losing weight. This is because brown fat continues to burn calories even after exercise is completed.
In addition to normalizing weight, researchers found that irisin improves brain health and slows down the aging process.
What should be done. It is important to note that the level of Irisin does not increase from occasional training from time to time. It requires regular aerobic exercise. Do not worry if you feel that there is no time to go to the gym. There are many exercises that you can do at home without spending more than 10 minutes on it!