Title : How to keep your hormones in balance and weight loss
link : How to keep your hormones in balance and weight loss
How to keep your hormones in balance and weight loss
Our weight is largely controlled by hormones that influence appetite and how much body stores grease.
Nine ways to "fix" hormones:
1. The insulin (the hormone produced by the beta cells of the pancreas) depending on your needs enables cells to take in blood sugar energy or storage.He is also main fat storage hormone that tells fat cells to store fat and prevents stored fat breaking down.
If you have cells resistant to insulin, their level of blood sugar and insulin levels increased significantly (hyperinsulinemia called) and can cause some health problems, obesity and metabolic syndrome .
Overeating (sugar, refined carbohydrates and fast food) can increase insulin levels.
How to normalize insulin levels and improve insulin sensitivity
1.Avoid or reduce the minimum sugar:
high amounts of fructose and sucrose elevated insulin levels
carbohydrates 2.reduce:
a diet low in carbohydrates can the drop of insulin
3.Fill high in protein :.
insulin it arises in the short term
4.Include a lot of healthy fats:
faster lower fat levels insulin omega-3 fatty fish
5 .Exercise regularly:
fat woman improved their insulin sensitivity after 14 weeks of brisk walking or jogging
6.Get enough magnesium:
magnesium supplements can improve insulin sensitivity
7.Drink:
blood sugar and insulin levels
Conclusion:
insulin is the principal hormone storage fat and if :. Reduce sugar intake, reduce carbohydrates and start exercising regularly can reduce insulin levels
2. leptin (satiety hormone) is produced by fat cells and reduces appetite, making full.He feel communicates with the part of the hypothalamus that regulates appetite and food intake.
Leptin tells the brain that fat storage is full, preventing overeating.Overweight or obese people are usually people with high levels of leptin in their obesity blood.In, the system leptin does not work as normally and the message is known as leptin resistance.In this case, to stop eating does not reach the brain, and does not know when to stop the energy storing.So the brain thinks it's starving, and you It makes eating more.
Leptin levels reduce weight loss, and makes it difficult to maintain weight loss in the long term. Your brain thinks it's starving and makes you want to eat more.
Two possible causes of resistance to leptin are:
- and high insulin levels chronically
- inflammation in the hypothalamus
How to improve sensitivity leptin:
1.Avoid inflammatory foods by limiting intake of foods that cause inflammation (such as sugary drinks and trans fats);
2.Eat anti-inflammatory foods, such as fatty fish;
3.Exercise regularly to improve their sensitivity to leptin;
4.Get enough sleep because lack of sleep falls leptin levels and increased appetite ;.
5.Supplements are good to use
. Conclusion:
eating anti-inflammatory foods, exercise and get enough sleep to improve sensitivity to leptin
3. Ghrelin
ghrelin ( "hunger hormone") is released when the stomach is empty and the hypothalamus sends a message that tells you eat.
Normally, ghrelin levels are higher when you're hungry and the lowest about an hour after it is complete.
Unfortunately, people with overweight and obesity, ghrelin levels are often lower and after eating a meal, ghrelin decreases only slightly and brain. does not receive a signal to stop eating.This lead to overeating and overweight
How to improve the function of ghrelin
1.Avoid sugar (syrup, high fructose corn syrup and sweetened drinks sugar, especially after meals ;.
2.Eat more protein and do all meals, especially breakfast
Conclusion:
Eat lots of protein-rich foods and avoiding anything which it has a high sugar content and will menage to optimize ghrelin levels
4. the cortisol
cortisol ( "stress hormone") is produced by the adrenal glands and is released when the body is under stress.
This hormone is vital for survival, but their high levels can lead to overeating and weight gain studies .Some showed that a strict diet can also raise cortisol so be careful when you make your diet plan.
How to reduce cortisol levels
1.Balanced diet with a diet of real food and the normal amount of calories;
2.Meditate: by reducing stress because this will reduce the production of cortisol
3.Listen to music: music helps relax and many researchers report that when relaxing during medical procedures, the music keeps low cortisol level;
4.Sleep more: people are nervous and stressed when they do not get enough sleep.
Conclusion:
Eat a balanced diet, managing stress (meditate, listen to music and do everything that can make you relax) and more sleep is the best way to normalize the production of cortisol
5. estrogen (female sex hormone) is produced by the ovaries and is regulating the female reproductive system.
High or low levels of estrogen can make you gain weight. Here we must be age, the action of other hormones and overall health as a factor too.
To maintain the fertility of estrogen begins promote fat storage in puberty and also stimulates fat gain in the first half of pregnancy.
Obese women tend to have higher estrogen levels and this may be due to environmental influences.
During menopause, estrogen levels drop site for fat storage shifts the hips and thighs of visceral fat in the abdomen. This increase in insulin resistance and risk of disease.
Managing estrogens
1.Eat a lot of fibers;
2.Eat plenty of cruciferous vegetables;
seeds- 3.Flax most women who have benefited reported consuming;
4.Exercise because physical activity normalizes estrogen levels, both pre and post menopause
. Conclusion:
The estrogen level depends on the age and other hormonal factors, but it is our tips to keep regular
6. neuropeptide Y (NPY) is a hormone produced by cells in the brain and nervous system and your job is to stimulate the appetite.
Stress can raise your levels and this can lead to overeating and accumulation of abdominal fat.
How to lower NPY
1.Eat enough protein: because not enough protein in your diet can increase the NPY, which will make you feel hungry, this will make you eat more and gain weight;
2.Do not fast for too long :. because fasting long (more than 24 hours) can increase levels of NPY;
soluble fiber 3.Eat plenty to feed the friendly bacteria
Conclusion :.
protein and soluble fiber are great if you need to lose NPY
7. glucagon-1 (GLP-1) hormone is produced in the gut peptide when nutrients enter the intestines and maintains sugar levels stable blood makes you feel full.
The researchers found that the decrease in appetite immediately after surgery weight loss could be due to increased production of GLP-1.
How to increase GLP-1
1.Eat lot of high protein foods like fish and yogurt, which increase levels of GLP-1 and improving insulin sensitivity;
2.Eat anti-inflammatory foods;
3.Eat green leafy vegetables like spinach and kale
4. Probiotics: studies show that probiotic supplement increased levels of GLP-1, and reduces food intake
Conclusion.
GLP-1 can reduce appetite and increase weight loss. Eating lots of protein and greens to go up.
8. Cholecystokinin (CCK) is the satiety hormone produced by cells of the gut.And higher amounts of CCK can reduce food intake in both lean and obese people.
How to increase CCK:
1. Eat plenty of foods rich in protein at every meal;
2. Eat fat to initiate the release of CCK;
3. Eat foods rich in fiber.
Conclusion :.
CCK is a hormone that reduces appetite and occurs when the consumption of protein, fat and fiber
9. peptide YY (PYY) is released by cells in the intestines and colon and controls the appetite.
This hormone plays an important role in reducing food intake and reduce the risk of obesity.
How to increase PYY
carb diet 1.Lower based on unprocessed foods keep blood sugar levels stable blood;
2. Eat lots of protein both: animal or vegetable sources;
3. Eat lots of fiber.
Conclusion :.
Avoid processed carbohydrates and eat lots of protein and fiber to increase levels of PYY
10. Anything else?
Hormones function as a perfect system and increase or decrease appetite and fat storage.
This system must work properly, or may have weight problems permanently.
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