Hormones And Weight Gain: Fixing The 8 Hormones In A Healthy Way.

Hormones

 

Hormones are basically chemical substances. Endocrine glands produce them in the body. They regulate all systems of the body.

They travel through the bloodstream. This helps tissues and organs perform their specific functions.

The body Secretes various hormones to regulate various functions.

It includes growth, development, metabolism, sexual function, reproduction etc.

In addition, there are some hormones that play a major role in controlling your weight.

Studies show that hormones affect your body’s tendency to store fat. Apart from this, they also control your appetite.(Read Study)

Here are the main hormones that control your weight.

1.Ghrelin Hormones:

Ghrelin is the most important of all hormones. It is basically a “hunger hormone” responsible for signaling to the brain that you are hungry, and that you need food.

When you are hungry, the ghrelin level rises and it drops after taking food. Usually, the level of Ghrelin reaches its highest level just before meals.

It starts falling after taking food and reach the minimum level after 1 hour of taking food.

But in overweight people, after taking food the level of Ghrelin reduces only slightly. So the brain does not get any signs of stopping food. This often leads to weight gain. (Also read: How to reduce appetite )

Ghrelin function can be improved by following two steps

i ) Taking Protein-rich diet:

Eating more protein in the diet can significantly improve the ghrelin function. food and especially breakfast should include protein in them
ii) Avoid sugar:

It is important to reduce sugary beverages to improve ghrelin functions. You should also avoid other sugary products like sugar candies, icecreams, desserts pastries, etc.

2.Leptin Hormones :

Leptin is also a hormone responsible for controlling appetite. It reduces hunger and makes you feel full.

The whole process involves leptin signaling to the brain, that there is enough fat stored in the body.

Therefore it does not require much fat. This helps prevent the body from consuming more food.

But the leptin system does not work properly in obese people. Therefore the brain does not get a signal to stop eating.

Also when you lose weight, leptin levels decrease. This does not provide proper signals to the brain and hence it is difficult to continue the weight loss in the long term.

Due to low levels of leptin, the brain assumes that you are starving and prompts you to eat more.

The two main causes of leptin resistance are due to high insulin levels in the body and problems in the hypothalamus (the area of ​​the brain to control appetite).

The main difference between leptin and ghrelin hormones is that leptin is responsible for decreasing appetite while ghrelin is responsible for increasing appetite.

The sensitivity of the leptin hormone can be maintained by the following steps:

1. Avoid certain Foods: Avoid highly processed foods.

2. Get proper Sleep: Get proper sleep because studies show that lack of sleep causes a decrease in leptin levels and increased appetite.

3. Sugar: Avoid Sugar to maintain proper levels of leptin.

4. Vegetables: Take green leafy vegetables.

5.Supplements: For proper control of leptin hormone supplements such as fish oil and lipoic acid are recommended.

3 . Insulin :

 

 Insulin is also a hormone that controls weight. It is secreted by the beta cells of the pancreas.
It is the main hormone in the body responsible for the storage of fat. This not only tells fat cells to store fat, but also prevents it from breaking down.
Constantly inflated insulin levels can cause many health problems. This includes metabolic disorders as well as obesity.
Normal insulin levels in the body can be maintained by taking the following steps.
1. Take a protein rich diet.
2. Regular exercise and workout.
3. Take sufficient amount of magnesium in the diet or through a dietary supplement.

3. Neuropeptide Y (NPY) Hormones:

The brain produces the neuropeptide hormone. The neuropeptide Y increases your level of hunger and causes more eating.

This leads to an increase in fat, especially in the abdominal area.

This hormone increases with increased levels of stress.

The following steps Should be taken to maintain the normal level of this hormone
1. Avoid stress: Stress leads to increased levels of neuropeptide. This results in increased hunger.
2. Eat enough fiber: Take enough fiber in the diet to maintain normal levels of NPY.
3. Eat enough Protein: Take the proper amount of protein in the diet. since less protein leads to increased levels of NPY.This may result in increased hunger.

4. Peptide YY (PYY) Hormones.

The small intestine and colon produce Peptide YY hormones. They work by circulating in the bloodstream.

It binds receptors in the brain. This makes you feel full and reduces hunger.
This reduces food intake.

In addition, it plays a major role in reducing obesity. The preservation of foods in the digestive system controls the peptide YY levels.

1.Protein: Eat enough protein.
2. Fiber: Take a diet rich in fiber.
3. Low carbs : Take a low-carb diet to keep blood sugar levels under control. This is due to the fact that increasing the blood sugar level reduces the effect of Peptide YY.

5 .Glucogen like peptide :

The digestive system produces this hormone. This hormone makes you feel full. Besides this, they also helps in keeping blood sugar levels stable.

Some studies show that reduction in hunger levels after weight loss surgery is mainly due to increased secretion of GLP1.

Although it is still a matter of debate. Researches are still in progress.

Following steps should be taken to maintain sufficient levels of this hormone:

1.   Vegetables:      Include green leafy vegetable in diet.

2.   Protein:   Take protein rich food.

3.  Supplements:   You can also take probiotic supplements.

4.    Proper Food:     Take anti-inflammatory foods in your diet. This may include tomatoes, olive oil, nuts fish strawberries, oranges etc.

6. Cholecystokinin (CCK) :

It is also among the hormones produced in the digestive system. A sufficient amount of CCK helps in reducing appetite.

Thus this hormone also helps in weight loss.

Sufficient levels of this hormone can be sustained by :

1.        Protein : Taking a protein-rich diet.

2.         Fiber :Taking the proper amount of fiber also increases CCK

3.        Healthy fats: Take healthy fats in your diet. This helps to release the CCK and reduced hunger levels.

7. Cortisol Hormones:

They are also called  “stress hormone” . This is because it is produced when our body is at stress. Adrenalin glands produce these hormones.

Although like other hormones It is also essential for survival, consistently high levels of this hormone may induce overeating.

This may cause the deposition of fat in the body, especially in the abdominal region.

Thus a normal level of cortisol is essential in peoples aiming for weight loss.

Following steps controls the cortisol levels .

1.Meditation: Practicing meditation can significantly reduce stress level. This results in reduced production of cortisol.

2. Proper sleep: Studies show that disturbed sleep often increases cortisol levels by about 50-75%.

3. Music : Music also plays an important role in normalizing cortisol levels.

4. Balanced diet: A balanced diet with proper intake of all nutrients helps in normalizing the cortisol levels.

8. Estrogen :

This hormone is produced only in women. It is responsible for regulating the female reproductive system.

Weight gain can occur when estrogen levels reach below or above normal.
Estrogen levels drop during menopause and thus increase weight in women.
The following steps should be taken to keep estrogen levels normal:
1.Exercise: Proper exercise and workout help to maintain normal levels of estrogen in women.
2. Flax Seeds: Eat flax seeds to keep estrogen levels normal.
3. Fiber: Take enough fiber in your diet to reduce estrogen levels.
4. Vegetables: Include cruciferous vegetables in your diet. (broccoli, cabbage, cauliflower, mustard greens, etc.)They help in maintaining normal levels of estrogen.
5.Sprouts: Include sprouts in your diet.

Conclusion:

It is an established fact that hormones are responsible for fat storage as well as decreasing appetite.

Both of these are the key factors to be controlled if you are trying to lose your weight.

But luckily both the factors can be controlled by change in diet and lifestyle.

Also read : 1. Vegan diet for weight loss.

2. Keto diet for weight loss.