The scientific truth about hormones is that they hold the key for weight loss. There are so many diet and exercise programs available today, yet most of us still struggle with weight loss. Weight loss is not just choosing the right diet and exercise program, but sometimes your body seems to resist weight loss and this is mainly due to the underlying biochemical reasoning going on in your body. Hormones do hold the key to successful Weight Loss and health. When your hormones are out of balance it is almost impossible to lose weight, regardless of your diet and exercise programs. There are hormones that naturally signal our body for hunger and fullness. Understanding these hormones and their biology can be the difference in gaining or losing weight.
There are times when some may be resistant to the hormone that helps reduce weight and therefore have no natural way to curb their hunger. When there is no way to naturally curb our hunger, there are other methods that must be sought out. Hormones are required to signal our bodies when we are full and when we need to eat automatically.
The Good and Bad Hormones
Leptin is the hormone that helps suppress the signal of feeling hungry or your appetite suppressor. With Leptin levels under control and balanced will greatly increase the ability to lose weight. This hormone is made in the fat tissues of our bodies. Leptin also regulates our energy intake and expenditure, metabolism, behavior, as well as our appetite and hunger. Your acceptable Leptin levels will be proportional to each person’s body weight and height. In overweight people the Leptin is released in excess and can lead to Leptin resistance, meaning your brain may become numb to the signals of the Leptin hormone.
This is the hormone that is responsible for making us feel hunger and is produces in the stomach. Ghrelin has a major role in how quick the hunger returns after we have just eaten. After eating the Ghrelin level is high- meaning the body is full and after about three hours however your level of Ghrelin will decrease as will your ability to decrease body fat. With lower levels of Gremlin you will start to feel hungry again and the process begins all over again. This hormone stimulates the part of your brain to increase your appetite. When the body feels hungry, your body will naturally use this hormone to hold on to fat and not allow the body to release the fat in the body. Thereby, this results in excessive weight and makes losing weight almost impossible.
This is another natural reaction our bodies conform to. The leaner your body is the more your fat cells will release Adiponectin. With exercise your Adiponectin is released enhancing the muscle’s ability to use carbohydrates for energy, increase the rate for breaking down fat, curbs your appetite, and boosts your metabolism. Eating monounsaturated fats such as avocados or olives will maximize your Adiponectin levels.
Insulin is naturally produced in our bodies to help breakdown and burn fat. Insulin is important to help our bodies recover from exercising, muscle building, and maintaining our blood sugar levels. When our insulin level gets out of balance we will not keep the fats down in our bodies, thereby making weight lose almost impossible.
What to Avoid
To keep your Leptin level healthy avoid the high in energy-dense low nutrient foods like soda, refined flour, candy, and any forms of sugar products. If you are unable to avoid these in particular then the best options is to be sure to lower your intake of these types of foods.
Avoid MSG (monosodium glutamate) at all cost; MSG will have your appetite spiraling out of control in no time. MSG suppresses your Leptin and creates an inaccurate reading in your body and you will eat more and feel hunger more often than normal. MSG is found in all fast food restaurants and all processed foods.
Avoid Fructose in great amounts. Fructose can prevent your Leptin and insulin levels from elevating to the normal levels. High fructose foods can lead to an increase in calorie consumption. The key is to not avoid fructose just monitor your amount of fructose consumed each day in your diet.
Avoid very low calories diets as they will trigger an uncontrollable hunger and you will eat more than your body really requires. However, our bodies do need a certain daily calorie intake to maintain a healthy balance. Reducing our calorie intake also is what causes most of us to not keep the weight that was lost off and maintain our desired weight.
The key is knowing what foods to include in your diet and which foods to avoid. The natural nutrients for balancing your Leptin include Lectins, which can be found in grains and legumes. Also with an increase in fruits with their fructose value will help balance out the hormone Leptin.
MSG can also be found in your health food markets as well, so read labels and ask questions.
Eat at four hour intervals as the hormone Ghrelin is produce and secreted about every four hours. Eating small portion every three to four hours will greatly increase the ability to lose weight.
High fiber foods will expand your stomach more and make you feel fuller quicker thereby decreasing your food intake.
Getting at least seven hours of sleep each night will greatly increase your body’s hormone balance and help keep your weight under control.
Eating protein will take your body longer to digest making you feel less hungry sooner.
To boost your Leptin level increase the Omega-3 in your diet, which can be found in grass fed meats, salmon, anchovies, sardines, mackerel, trout, chia seeds, flax seeds, walnuts, kale and summer squash.
A well balanced diet combined with exercise will greatly help the body to maintain healthy hormone levels which is directly responsible for our weight and health.