If you struggle to lose some extra pounds, but no matter what you do the process seems impossible, we have some news for you. The weight is largely controlled by hormones and thus, it may mean that your hormones influence your appetite and how much fat you store. These are the 9 hormones which control your weight and the ways how to fix them.
This is the main fat storage hormone in the body and it is produced by the beta cells of your pancreas. Your pancreas secretes a small amount of insulin throughout the day, but larger amounts after meals. This hormone is responsible for allowing your cells to take in blood sugar for energy or storage. However, very common the cells are insulin resistant, which triggers high blood sugar and insulin levels. This may lead to numerous health conditions and trigger weight gain.
How to normalize insulin levels?
Fortunately, there are several ways to normalize the insulin levels and improve insulin sensitivity. What’s most important is to minimize or possibly avoid the intake of sugar and carbohydrates. Moreover, you should increase the consumption of protein, healthy fats, green tea, and magnesium. Last but not least, regular physical exercises are crucial for normalizing blood sugar levels, which can prevent weight gain.
Your fat cells produce leptin, which is responsible for the reduction of appetite and promoting the feeling of fullness. It prevents overeating, but when there is a high level of leptin in the blood, it leads to obesity. Moreover, when you start losing weight, the leptin levels are reduced and it makes it hard to maintain the weight loss.
How to improve leptin sensitivity?
Here you are several tips on how to improve leptin sensitivity. You shouldn’t consume inflammatory foods, such as sugary drinks and trans fats. Moreover, you should get enough sleep, eat anti-inflammatory foods, and exercise regularly.
When you are hungry, your stomach releases ghrelin, which sends a message to the hypothalamus telling you to eat. The ghrelin levels are highest before eating and lowest after a meal. If you are obese, it means that the ghrelin levels are often lower and they can only decrease slightly. As a result, this condition leads to overeating.
How to improve the function of ghrelin?
In order to improve the function of the ghrelin, you should avoid high-fructose corn syrup and sugar-sweetened drinks. On the other hand, you should increase the intake of protein.
The adrenal glands produce the hormone called cortisol, which is released when your body senses stress. When the levels of cortisol are increased, it leads to weight gain. Moreover, a low-calorie diet can increase the cortisol and the stress levels.
How to reduce cortisol levels?
In order to reduce the cortisol levels, you should consume a balanced diet, get proper sleep, and practice meditation. Moreover, managing stress levels is of crucial importance for reducing cortisol levels.
The ovaries produce estrogen, which is the most important female sex hormone. It regulates the female reproductive system. However, when there are either high or low levels of estrogen, it triggers weight gain.
How to manage estrogen levels?
In order to regulate the estrogen levels, you should consume more fiber and cruciferous vegetables. Additionally, doing regular physical exercises are very important.
6. Neuropeptide Y (NPY)
The brain cells and the nervous system produce a hormone called Neuropeptide Y (NPY). This hormone is responsible for stimulating appetite and when its levels are high, it triggers weight gain, especially in the abdominal area.
How to lower Neuropeptide Y (NPY)?
In order to reduce this hormone, you shouldn’t fast for too long. Moreover, you should consume more protein and soluble fiber.
7. Glucagon-Like Peptide-1 (GLP-1)
The gut produces glucagon-like peptide-1 when nutrients enter the intestines. This hormone is responsible for regulating blood sugar levels and reducing the appetite.
How to increase glucagon-like peptide-1?
In order to increase this hormone, you should consume a diet high in anti-inflammatory foods, leafy greens, probiotics, and protein.
8. Cholecystokinin (CCK)
Likewise, cholecystokinin (CCK) is produced by cells in the gut. When the levels of this hormone are high, they help reduce the appetite.
How to increase cholecystokinin?
You should consume plenty of protein, fiber, and healthy fat.
9. Peptide YY (PYY)
As the previous two hormones, the peptide YY is a hormone produced by the gut. This hormone controls the appetite and reduces the risk of obesity.
How to increase peptide YY?
In order to increase this satiety hormone, you should consume plenty of protein, fiber, and a low-carb diet.