Are you careful about what you eat but still can’t lose that extra weight? Is your battle with that belly an endless story? If you are like many others who seem reasonably active and do not eat especially badly, a hormonal imbalance may be the culprit. Fortunately, the solutions, although requiring experience and proper diagnosis, are not as difficult to implement as you might imagine. Here are the 6 hormones you need to readjust to lose fat faster.
1. Lower Insulin Resistance to Consume Glucose:
The insulin is a hormone that probably have heard a lot in the news, thanks to its central role in the problems of the new era as the metabolic syndrome. Insulin regulates how your body uses glucose from food for energy or fat storage. When you are insulin resistant, your body does not respond to insulin normally. So glucose builds up in your blood. To compensate for this, your body produces more and more insulin. This may eventually result in diabetes or prediabetes. The body is then unable to process glucose properly. Weight gain is a common consequence. Other problems such as polycystic ovary syndrome are also related to insulin resistance.
How to Reduce Insulin Resistance?
- Eat a strict low carb diet to prevent blood glucose levels from rising.
- Include avocados, pomegranates, berries, lean proteins, peppers and grains high in fiber to make your body more sensitive to insulin.
- Include some regular exercise in your routine to help correct the underlying hormonal problems that are making weight gain worse. Walking for only 30 minutes a day can reduce the risk of diabetes by 30%.
2. Reduce Cortisol Levels to Stop Stress:
The cortisol is a hormone of the stress that it intends to regulate their reaction to stressful situations. Unfortunately, if you are exposed to too much stress because you are not getting enough sleep, have a stressful job or personal life, or just not eating well (too much caffeine, maybe?), You could end up with an increase in cortisol in your body that is then constantly maintained. When you are stressed, you are likely to crave fatty sugary foods to relieve that stress, and that is a recipe for weight loss disaster. Also, if you have a lack of sleep, higher cortisol levels may be related to insulin resistance, which puts you at a higher risk of obesity.
How to Lower Cortisol Levels?
- Sleep at least 7 hours every night. Eat foods with tryptophan and melatonin – cheese, turkey, kiwi and cherries – to sleep better. Stay away from caffeine and electronic devices at least 2 hours before bedtime.
- Exercise every day to make your body adapt to the highest levels of cortisol and release endorphins, the hormones that elevate mood, to counteract cortisol.
- Do some activities to relieve stress like yoga or meditation.
3. Balanced Estrogen Levels to Not Store Fat:
The estrogen, but is better known as a female sex hormone, has an important role to play in regulating their body weight also. In the right amounts, it regulates insulin levels in your body. This ensures that your body keeps your blood glucose levels stable, providing energy to the muscles to be burned as fuel. However, an estrogen imbalance is risky
“You may have too much estrogen due to a high intake of dietary sources such as meats”.
Or you may have very little estrogen due to polycystic ovarian syndrome (PCOS) or obesity. This, in turn, could put you at risk of insulin resistance, with less glucose for your muscles and more permanence in the bloodstream. Your body then begins to store excess glucose as fat.
How to Balance Your Estrogen Levels?
- If you have too little estrogen, eat more fruits, fresh vegetables (except those that are cruciferous), whole grains and fish. Decrease caffeine.
- If you have too much estrogen, eat cruciferous vegetables such as broccoli and cabbage. Steam or sauté lightly.
4. Control of Leptin to Stop Overeating:
The body’s appetite is regulated by a couple of hormones, one of which is leptin. Regulates the energy balance of your body and, by extension, your long-term appetite. Sometimes, your body may develop resistance to leptin, ignoring the signals that this hormone emits. The result? You will not be able to realize when it is really full and you should stop eating. If left unchecked, you will see the accumulated weight while eating more than necessary. If you have a diet high in sugar and processed foods, or if you drink too much alcohol or sleep too little, you can increase leptin levels. For faster weight loss, it is essential that you control your leptin levels.
How to Control Your Leptin Levels?
- Avoid processed foods and sugary snacks.
- Leave the alcohol.
- Get more from your “five daily” vegetable instead of overloading fruit, especially fructose-rich fruit such as pineapple or melon.
5. Get Enough Testosterone to Burn Fat Better:
The male sex hormone is an important piece of the metabolism puzzle in men and women. Not having enough of it in your body could cause you to have a greater fat mass and less muscle mass, which in turn dampens your metabolic rate or the ability to burn fat and carbohydrates. In addition, a testosterone deficiency is also related to higher cholesterol levels, increased triglycerides and even reduced insulin sensitivity. All these factors are involved in weight gain and fat accumulation.
How to Increase Testosterone Levels?
- Reduce foods with phytoestrogens (plant estrogens) such as soybeans that reduce testosterone.
- Reduce the consumption of bread, alcohol and sugary drinks that decrease the amount of testosterone.
- Avoid drinking water from plastic bottles filled with bisphenol A (BPA).
6. Activate the Thyroid to Improve Metabolism:
The thyroid hormones T3 and T4 also have a role to play in regulating body weight. These hormones determine the metabolism rate of all body cells. Hypothyroidism or a hypothyroid thyroid gland can cause your metabolism to slow down and gain weight. You may also experience constant fatigue and fatigue that make exercise and activity a challenge. Digestion can also have an impact, making the balance of thyroid hormones vital for weight loss. Although it cannot be completely cured, hypothyroidism can be controlled with these steps.
How to Treat Hypothyroidism?
- Reduce consumption of soy, iodine, caffeine and refined carbohydrates. Eat more protein but gluten free. Cook goitrogenic vegetables such as broccoli, spinach, kale or cauliflower.
- Get enough sunlight.
- Practice stress relieving techniques, since thyroid problems are closely related to stress.