Weight is largely controlled by hormones. Research shows that hormones affect appetite and the amount of fat the body stores. The article will provide information to help regulate the hormone content in the body to help control your weight.
The beta cells of the pancreas produce insulin, which is secreted in small amounts during the day and a larger amount after meals. Insulin allows cells in the body to absorb blood sugar to generate energy or reserve, depending on what is needed at that time.
Insulin is also known for its effects as the main fat storage hormone in the body. Insulin can transmit signals to fat cells that reserve fat and prevent fat reserves from decomposing.
When cells are resistant to insulin (very common), both blood sugar and insulin levels increase significantly. Chronicly high levels of insulin (called hyper insulinemia) can lead to many health problems associated with weight gain hormone disorders, including obesity and conversion syndrome.
Overeation – especially sugar, refined carbohydrates and fast food – increases insulin resistance and increases insulin levels.
Some tips to normalize insulin levels – hormones that control weight and improve insulin sensitivity:
- Avoid or minimize sugar: High levels of fructose and sucrose promote insulin resistance and raise insulin levels.
- Reduce the amount of Carbs: A low-carb diet can reduce insulin levels immediately.
- Protein supplements: Proteins actually help increase insulin levels in the short term. However, proteins will lead to a long-term reduction in insulin resistance by reducing abdominal fat.
- Healthy fat supplements : Omega-3fats contained in fatty fish can help reduce insulin content during hunger.
- Regular exercise: Overweight women who walk fast or run can improve insulin sensitivity after 14 weeks
- Provide enough magnesium: Insulin resistant people often have low levels of magnesium, and magnesium supplementation can improve insulin sensitivity.
- Drink green tea: Green tea can reduce blood sugar content and insulin levels.
Leptin is produced by the body's fat cells, also known as satiety hormones that help reduce cravings and make you feel full, or hormones that transmit signals, its role is to communicate with the lower hillside, the part of the brain that regulates appetite and the amount of food.
Leptin transmits signals to the brain knowing that there is enough fat stored and no need for more, which helps prevent overeinment.
People who are overweight or obese often have a very high content of leptin in the blood. Research shows that leptin content in obese people is 4 times higher than in people with normal weight.
If leptin reduces appetite, then obese people with high leptin content should start eating less and lose weight.
In obesity, the leptin system does not work as it should lead to leptin resistance.
When the leptin signal is impaired, the message of stopping eating will not reach the brain, so it does not realize that you have sufficient energy reserves. In essence, your brain thinks it's hungry, so you want to eat.
Leptin levels also decrease when you lose weight, which is also seen as the main reason why it is difficult for you to maintain weight loss in the long run. The brain thinks you are hungry and motivates you to eat more than usual.
Two underlying causes of leptin resistance: chronically high insulin levels and inflammation in the lower hills.
Several ways to improve leptin sensitivity:
- Avoid the use of inflammatory foods: Limit foods that cause inflammation, especially sugary drinks and trans fats.
- Eat some foods: Eat more anti-inflammatory foods, such as fatty fish.
- Regular exercise: Moderate physical activity improves leptin sensitivity in the body.
- Get enough sleep and good sleep quality: Studies have explained that insufficient sleep leads to a decrease in leptin levels and increased cravings.
- Supplements: In one study, women on weight loss diets using alpha-lipoic acid and fish oil lost more weight while reducing leptin.
Estrogen, the most important female sex hormone, is produced by the ovaries, and is involved in regulating the female reproduction system. When hormone disorders both very high and low levels of estrogen can lead to weight gain, depending on age…
To maintain fertility during the years of reproduction, estrogen begins to promote fat storage during puberty. In addition, estrogen can stimulate increased fat in the first half of pregnancy.
Obese women tend to have higher estrogen content than women of normal weight, and some researchers believe that due to the influence of the environment the condition occurs.
During menopause, the estrogen content decreases because the ovaries are produced less, the fat storage site will switch from the hips and thighs to visceral fat in the abdomen, promoting insulin resistance and increasing the risk of disease.
Follow this diet and lifestyle that can help manage estrogen:
- Fiber: Eat more fiber if you want to reduce estrogen levels.
- Vegetables: Eating vegetables can bring many benefits to the hormone estrogen.
- Flaxseed: Although the phytoestrogens in them are controversial, flaxseed seems to have a beneficial effect on estrogen in most women.
- Exercise: Physical activity can help normalize estrogen levels including pre-menausal and meningausal women.
4. Neuropeptit Y (NPY)
Neuropeptide Y (NPY), the hormone produced by cells in the brain and nervous system, has an appetite-stimulating effect, especially on carbs, and is highest during fasting or underection.
Neuropeptide Y levels increase when you are stressed, which can lead to overeating and increased abdominal fat. Recommendations for reducing NPY:
- Eat enough protein: Eating too little protein increases the release of NPY, leads to hunger, increased food and weight gain.
- Don't fast for too long: Animal studies have demonstrated that long fasting, such as more than 24 hours, can significantly increase NPY levels.
- Soluble fiber: Eating more soluble fiber such as prebiotics helps feed the friendly bacteria in the intestinal tract that can reduce NPY levels.
5. Glucagon-like peptide-1 (GLP-1)
Glucagon-like peptide-1 (GLP-1), the hormone produced in your intestines when nutrients enter the intestines. GLP-1 plays an important role in keeping your blood sugar levels stable, and also makes you feel full. Researchers believe that decreased cravings occur immediately after weight loss surgery in part due to increased production of GLP-1.
In one study, men who used the GLP-1 solution at breakfast said they felt more satisfied with their meals and ended up eating 12% fewer calories at lunch.
Proposals to increase GLP-1:
- Eat more protein: Protein-rich foods such as fish, milk whey and yogurt have the potential to increase GLP-1 levels and improve insulin sensitivity.
- Eating anti-inflammatory foods: Chronic inflammation caused by the use of inflammatory food is associated with a decrease in GLP-1 production.
- Greens: In one study, women who consumed greens such as spinach and kale had higher levels of GLP-1 and lost more weight than the control group.
- Probiotics: Probiotics can increase GLP-1 levels, leading to a decrease in feed intake.
6. Cholecystokinin (CCK)
Like GLP-1, cholecystokinin (CCK), another satiety hormone is produced by cells in the intestines. Higher CCK content has been proven to reduce the amount of food ingested in both skinny and obese people .
Strategies for increasing CCK:
- Protein: Eat a lot of protein in each meal.
- Healthy fats: Eating fat helps stimulate the release of CCK
- Fiber: In one study, when men ate a meal containing beans, their CCK levels doubled compared to when they ate a low-fiber meal.
7. YY peptides (PYY)
Peptide YY (PYY), another intestinal hormone that controls appetite, is released by cells in the intestines and colon.
YY peptides play an important role in reducing feed levels and reducing the risk of obesity.
Strategies for increasing PYY:
- Low carbs diet: You should eat a low-carbs diet while using unc processed foods to keep blood sugar levels stable. An increased blood sugar content can reduce the effects of PYY.
- Protein: Eating more protein from animal or plant sources can increase PYY content.
- Fiber: Eat more fiber.
The hormones come together to increase or decrease cravings and fat hoarding. If the body system does not work normally, you may find yourself struggling with weight problems. However, changing your diet and lifestyle can have a powerful impact on these hormones.
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Source: healthline.com, aarp.org
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