Losing weight is largely controlled by your hormones.
Here are the 9 best ways to “balance” the hormones that control your weight:
insulin It is a hormone produced by beta cells in the pancreas.
Insulin, which is secreted in small amounts during the day, is secreted more after meals.
Insulin makes it possible for cells to convert or store your blood sugar into energy, as needed.
Insulin is also the body's main fat storage hormone. It tells the fat cells to store fat and this prevents the stored fat from melting.
When the cells are insulin resistant (a very common condition), both blood sugar and insulin values increase significantly.
Here are the tips for balancing insulin values and improving insulin sensitivity:
Result: Insulin is the main fat storage hormone in the body. Stopping sugar and carbohydrate intake and exercising are the best ways to lower insulin values.
Leptin hormone is produced by your fat cells.
It is also called “satiety hormone” and cuts your appetite, making you feel full.
The role of leptin as a signal hormone hypothalamusis to communicate with the part of the brain that regulates appetite and food intake.
Leptin signals the brain that there is enough fat in the body, and there is no need to store more fat. This prevents overeating.
Overweight and obese people often have large amounts of leptin in their blood. One study states that the rate of leptin found in obese people is 4 times higher than in people with normal weight (31).
If leptin stops appetite, obese people with high levels of leptin need to eat less and lose weight.
Unfortunately, when it comes to obesity, the leptin system doesn't work as it should. This is called leptin resistance.
In essence, your brain thinks you're hungry and that's why you feel the need to eat.
A few suggestions to regulate Leptin sensitivity:
Result: HE ISPeople with bezity problems resist the effects of leptin. Consuming foods that fight inflammation, exercising and sleeping regularly can improve leptin sensitivity.
ghrelin It is known as the "hunger hormone".
When your stomach is hungry, the hormone of ghrelin is secreted and a signal to eat is sent to the hypothalamus (49).
Normally, ghrelin hormone is highest before eating and lowest one hour after eating.
According to research, people with obesity problems decrease slightly in the value of ghrelin after eating. For this reason, the hypothalamus cannot receive a strong signal to stop eating, which causes overeating (52).
Here are a few tips to improve the functionality of girelin:
Result: Eating high amounts of protein and avoiding foods and beverages high in sugar keeps the level of girelin in balance.
cortisol It is a hormone produced by the adrenal glands.
Cortisol is also known as the "stress hormone" because it is secreted when you are stressed.
Just like other hormones, it is vital. However, chronic high cortisol value can lead to overeating and weight gain (59).
However, a strict diet can also increase cortisol value. One study found higher cortisol values and stress in women on a low-calorie diet than those on a normal diet (62).
Some strategies you can apply to lower cortisol values:
Result: High cortisol values can cause too much eating and weight gain. A balanced nutrition program helps manage stress and balance sleep with increased sleep cortisol production.
Estrogen it is the most important female hormone.
It is mostly produced by the ovaries and is responsible for regulating the female reproductive system.
Both high or low estrogen hormone can cause excess weight gain. Of course, this situation depends on age, other hormones and the general health of the person.
Estrogen begins to store fat during puberty to maintain fertility during reproductive years (67).
In addition, it can cause body fat in the first half of pregnancy (67).
Women with obesity problems have more estrogen hormones than women with normal weight, and according to some researchers, this is due to environmental factors (68).
The estrogen level decreases and the oily transformation from the hips and thighs into the internal organs, due to the less production of the lumps during menopause. This raises insulin resistance and increases the risk of disease (69, 70).
The following nutritional and lifestyle strategies help balance estrogen:
Result: Excess weight gain may occur when the estrogen level is too low or too high. This situation may vary according to age and other hormonal factors.
6. Neuropeptide-Y (NPY)
Neuropeptide Y (NPY) is a hormone produced by the cells of the brain and nervous system.
Recommendations to reduce neuropeptide-Y value:
Result: Neuropeptide-Y stimulates the feeling of hunger, especially during stressful times. Protein and soluble fibers can help lower your neuropeptide value.
7. Gluagon-Like Peptide-1 (GBP-1)
Gluagon-like peptide-1 When foods enter the stomach, they are hormones produced by the intestines.
GBP-1 plays a very important role in keeping blood sugar levels in balance and makes you feel full.
According to researchers, decreased appetite after surgery for weight loss is partly due to rising GBP-1 production (90).
Bir deneye göre, kahvaltıda erkeklere verilen GBP-1 karışımı onları daha tok hissettirmiş ve öğle yemeğinde %12 daha az kalori yemişlerdir (91).
Suggestions to raise the value of GBP-1:
Result: GBP-1 facilitates weight loss and stops appetite. Eating lots of green vegetables and protein can increase your values.
8. Cholecystokinin (CCK)
Strategies to increase the CCK value:
Result: Cholecystokinin is a hormone that occurs in protein, fiber and fat consumption and stops appetite.
9. Peptide YY (PYY)
It is secreted by cells in the colon and intestines.
Suggestions for increasing PYY values:
Result: To avoid PYY levels and reduce appetite, try to avoid processed carbohydrate foods and consume lots of protein and fiber.
Hormones work together to reduce or increase appetite and store fat.
If you have a glitch in your system, you can often find yourself dealing with weight problems.
Fortunately, diet and lifestyle habits can have a very powerful effect on the functioning of hormones.