9 Proven Ways To Fix The Hormones That Control Your Weight
1. Insulin – Throughout the day, insulin is secreted in small amounts and in larger amounts after meals. It is hormone which is produced by beta cells in pancreas. It allows your cells to receive blood sugar for energy no matter what amount is needed for certain time. Also it represents the main fat storage hormone which tells fat cells to store fat and prevents stored fat to break down.
Insulin resistant is very common case in which blood sugar and insulin levels are significantly increased.
Elevated insulin or hyperinsulinemia causes many problems with health among them, obesity and metabolic syndrome.
Overeating – or overeating sugar, refined carbohydrates or fast food causes insulin resistance and increases its levels.
Advices for normalizing and for improving insulin levels:
• Minimize or avoid sugar because large amounts of fructose and sucrose are responsible for insulin resistance and raise insulin’s levels.
• Reduce carbohydrates – start diet which is low in carbs and which can help you to immediately low your insulin levels.
• Fill up on proteins – they raise insulin but in short terms. But, it will lead to long-term reduction in insulin resistance.
• Increase healthy fats intake – high insulin levels can be reduced by consuming omega 3 fats which can be found in fish.
• Exercise – In one study was found that overweight women who walked or jogged after 14 weeks had improvement in their insulin sensitivity. So, exercise regularly.
• Magnesium – Magnesium can improve insulin sensitivity and often people which are magnesium deficient are insulin resistant people. Take magnesium supplements.
• Green tea – it can lower your blood sugar and insulin levels so consume it often.
2. Leptin –It is produced by fat cells and it is considered as a satiety hormone which reduces appetite and often makes you feel full. Its main role is communication with hypothalamus – portion of brain which regulates appetite and food intake. In other words, Leptin gives the brain information that there is enough fat in storage and there is no need for overeating.
High levels of Leptin are present in people who are obese. Also, according to one study obese people have 4 times higher level of Leptin.
Usually if Leptin reduces appetite as we say, obese people on the other hand which have high levels of it should start eating less and lose weight but, in case of obesity Leptin does not work as it should. This is referred to resistance of Leptin.
When its existence is impaired, the message which should get to brain for stop the eating does not get through and you have no idea that you have enough energy stored. So, your brain thinks that it is starving and you want to eat.
Also, Leptin’s levels can be reduced when you lose weight and this is one of the main reasons why is hard to maintain weight loss in long-term. Again brain thinks that you are starving and tells you to eat more. Both potential causes of Leptin resistance are chronically elevated insulin levels and inflammation in the hypothalamus.
Here are few advices for improvement of your Leptin sensitivity:
• Avoid inflammatory foods which cause inflammation, sugar drinks and trans fats.
• Eat more anti- inflammatory foods as fatty fish.
• Leptin sensitivity can be improved by exercising so, exercise more.
• Insufficient sleep usually leads to problems with Leptin levels and increased appetite so make sure that you get enough sleep.
• According to one study, women who took alpha- lipoic acid and fish oil and who were on a weight loss diet lost more weight and had smaller decrease of Leptin.
3. Ghrelin – or also known as hunger hormone is released when your stomach is empty and sends one simple message to the hypothalamus – it tells you to eat. Before eating normally its levels are highest and lowest about an hour after your meal.
But in people who are obese, ghrelin levels are often lower than people of normal weight.
According to studies, in obese people, after meal, ghrelin is only decreased slightly and due to this hypothalamus does not receive signal to stop eating and usually this leads to overeating.
Here are few advices for this problem:
• As first of course, avoid sugar and high- fructose corn syrups and sweetened drinks which impair ghrelin response after meals.
• Ghrelin levels can be reduced by consumption of proteins in every meal so consume plenty of proteins in each meal.