Your weight is largely controlled by hormones.
Here are 9 ways to “fix” the hormones that control your weight.
Insulin is a hormone produced by the beta cells of the pancreas.
is secreted in small amounts throughout the day and in greater quantities after meals.
Insulin enables cells to take their blood sugar for energy or storage, depending on what is needed at the time.
Insulin is the main hormone of fat storage in the body. It indicates to fat cells to store fat and prevents fat stored decomposition.
When cells are insulin resistant (very common), both sugar and insulin levels in the blood increase significantly.
Here are some tips to normalize insulin levels and improve insulin sensitivity
Conclusion: insulin is the main hormone of fat storage in the body. Reduce sugar intake, eliminate carbohydrates and exercise are the best ways to reduce insulin levels.
Leptin is produced by fat cells.
is considered a “satiety hormone” that reduces appetite and makes you feel full.
As a hormone signaling, their role is to communicate with hypothalamus , the part of the brain that regulates appetite and food intake.
Leptin tells the brain that there is enough fat and no more storage is needed, helping to prevent overeating.
People who are overweight or obese tend to have very high levels of leptin in the blood. In fact, a study found that leptin levels in obese people were 4 times higher than in people of normal weight ( 31 ).
If leptin reduces appetite, then obese people with high levels of leptin should start eating less and losing weight.
Unfortunately, obesity in the leptin system does not work as it should. This is known as leptin resistance .
Essentially, your brain thinks it’s starving, so it is driven to eat.
Leptin levels are also reduced when weight, which is one of the main reasons why it is so difficult to maintain weight loss long term is lost. The brain thinks it’s starving, and pushes to eat more ( 34 35 36 ).
Here are some suggestions to improve sensitivity to leptin
Conclusion: People with obesity tend to be resistant to the effects of leptin. Consuming anti-inflammatories, exercise and sleep enough food can improve leptin sensitivity.
Ghrelin is known as a “hunger hormone.”
When the stomach is empty, releases ghrelin, which sends a message to the hypothalamus saying commas ( 49 ).
Normally, ghrelin levels are higher and lower before eating about an hour after having a meal.
Studies have also shown that obese people after eating a meal, ghrelin decreases only slightly. Because of this, the hypothalamus does not get as strong a signal to stop eating, which can lead to overeating ( 52 ).
Here are some tips to improve the function of ghrelin
Conclusion :. Eating lots of protein and avoid foods and drinks high in sugar can help optimize ghrelin levels
cortisol is a hormone produced by the adrenal glands.
This is known as “stress hormone” because it is released when the body senses stress.
However, a strict diet can also increase cortisol. In one study, women who ate a low-calorie diet had higher cortisol levels and reported feeling more stressed than women who ate a normal diet ( 62 ).
These strategies can reduce levels of cortisol
Conclusion: high levels of cortisol can increase food intake and promote weight gain. Eating a balanced diet, managing stress and more sleep can help normalize cortisol production.
Estrogen is the most important female sex hormone.
is produced mainly by the ovaries, and is involved in regulating the female reproductive system.
Both very high and low levels of estrogen can lead to weight gain. This depends on the age, the action of other hormones, and overall health.
To maintain fertility during the reproductive years, estrogen begins promote fat storage at puberty ( 67 ).
Obese women tend to have higher levels of estrogen than women of normal weight, and some researchers believe that this is due to environmental influences ( 68 ).
During menopause, when estrogen levels drop, since less is produced in the ovaries, the site for fat storage shifts the hips and thighs to visceral fat in the abdomen. This promotes insulin resistance and increases the risk of disease ( 69 70 ).
These strategies nutrition and lifestyle can help control estrogen
When estrogen levels are too high or low, can cause weight gain. This depends on the age and other hormonal factors.
Neuropeptide Y (NPY) is a hormone produced by cells in the brain and nervous system.
Recommendations for reducing NPY
Conclusion: Neuropeptide Y (NPY) stimulates hunger, especially during fasting and times of stress. Protein and soluble fiber can help lower NPY.
glucagon-1 peptide peptide ( GLP-1) it is a hormone produced in the intestine when nutrients enter the intestines.
GLP-1 plays an important role in keeping blood sugar levels stable blood, and also makes you feel full.
The researchers believe that the decrease in appetite that occurs immediately after surgery weight loss is partly due to increased production of GLP-1 ( 90 ).
In one study, men who received a solution of GLP-1 with breakfast reported feeling more satisfied and ended up eating 12% fewer calories at lunch ( 91 ).
Suggestions for increasing GLP-1
Conclusion: GLP-1 can reduce appetite and increase weight loss. Consuming a diet high in protein and greens can help increase your levels.
Strategies to increase CCK:
Conclusion :. CCK is a hormone that reduces appetite and occurs when the consumption of protein, fat and fiber
the peptide YY (PYY) is another gut hormone that controls appetite.
is released by cells in the intestines and colon.
Strategies to increase PYY
Conclusion :. In order to increase PPY levels and reduce appetite, try to avoid processed carbohydrates and eating plenty of protein and fiber
hormones work together to increase or decrease appetite and fat storage.
If the system is not working properly, you may find yourself struggling with weight issues on an ongoing basis.
Fortunately, diet and lifestyle can have powerful effects on these hormones.
This article was originally published on authoritynutrition.com
Posted in: Weight loss