Easy Methods for Managing Hormones that Cause Weight Gain
We live in a society where gyms offer weight loss “in two weeks,” corporations push fat-burning medicines and potions, and food products promise to keep the pounds off. As a result, it’s safe to assume that the majority of us want to reduce weight and become in shape. However, if you’ve been on a strict diet and the numbers on your weighing scale haven’t decreased, it can be discouraging.
It’s possible that your hormones are to blame. And, while it may appear that you have no control over this, there are techniques to manage it just enough to give your weight reduction regimen an extra kick. Here are some of the hormones that influence your weight reduction objectives and how to manage them.
Easy Methods for Managing Hormones that Cause Weight Gain
Hunger Hormone
Overeating is caused by high levels of leptin.
Leptin is a hormone produced by fat cells and released into the bloodstream. As a result, it has control over how the body manages its fat deposits. Leptin also suppresses appetite by working on certain brain areas to suppress the desire to eat.
Obese people have higher levels of leptin than people who are healthy weight. This may cause one to imagine that they will be satisfied shortly. Unfortunately, leptin’s messages do not appear to reach the brain in obese persons, rendering them less susceptible to the hormone’s effects. Here’s how to deal with leptin.
- Reduce your fructose intake: Fructose is a sugar that is typically present in fruits. Soda, candy, flavoured yoghurt, frozen junk food, and salad dressings all include it. Consumption of this sort of sugar in excess has been associated to leptin resistance. This implies that even if your body is full, your brain will feel hungry. So, if you eat a lot of junk food and fruits, cutting back on them may be beneficial.
- Get enough sleep: Sleep deprivation is thought to contribute to obesity by raising leptin levels and establishing leptin resistance. As a result, ensure that you obtain a decent night’s sleep.
Hormones of Stress
Overeating is a result of high cortisol levels.
Cortisol is a steroid hormone made in the adrenal glands and released into the bloodstream. It is in charge of blood sugar regulation, stress management, metabolism, inflammatory responses, and memory formation.
When the body produces too much cortisol, it assumes it is famished and converts sugar to fat to restore the body’s energy supplies. It also increases your appetite, making you want to consume more in order to gain energy. And, as a result, weight gain is unavoidable. Cortisol levels can be controlled by
- Living a stress-free life: Excess cortisol production is caused by stress. So, if you want to lose weight, you must manage it. Begin with relaxing techniques such as yoga and physical activities such as tai chi. You might also put more effort into your personal interactions.
- Caffeine consumption should be reduced: Caffeine raises cortisol levels in both men and women. And, while some research suggests that frequent and moderate use may reduce this response in the body, the general agreement is that it has a considerable impact on cortisol levels. Reduce your coffee usage to one cup each day to begin.
- Exercising on a regular basis: Aerobic exercise improves your body’s metabolism and reduces stress levels. It also increases endorphins, the body’s “feel-good” hormones. As a result, make sure to stick to your fitness schedule.
Hormones of the sex
Estrogen and testosterone are the hormones that control fat storage.
Estrogen and androgen both play an effect in the distribution of body fat. The principal female sex hormone, oestrogen, is in charge of women’s sexual and reproductive development. Low oestrogen levels are thought to cause weight gain. During pregnancy, it induces fat storage in the lower half of the body, and after menopause, it causes fat storage in the abdomen.
Although there isn’t enough research on how to manage oestrogen, oestrogen pills after menopause are thought to prevent fat storage. However, before using supplements, you should speak with a doctor.
The principal sex hormone in men, testosterone, is also involved in weight management. Low testosterone levels have been associated to an increase in fat mass and a decrease in lean muscle mass. According to research, testosterone replacement treatment is the most effective technique to control testosterone levels. There are a variety of other options for accomplishing this.
- Strength training: This type of exercise is thought to boost testosterone levels, which leads to muscular growth.
- Improve your diet: According to studies, eating a high-protein, high-carbohydrate, and high-fat diet boosts testosterone levels. However, extreme dieting or overeating may cause your testosterone levels to fluctuate.
Furthermore, some herbs, such as ashwagandha, are thought to boost testosterone levels, but there isn’t enough data to support this claim.
It’s vital to understand that there’s only so much you can do when it comes to managing hormones for weight loss. While you can regulate stress and hunger to a certain extent, you may not be able to control sex hormones. Finally, talk to your doctor about all of the options available to you when it comes to hormones, and avoid self-prescribing any supplements.
