When it comes to lose weight The first thing we think about is diets (which are usually extreme) and exercise, which is not the favorite option for many. The best thing we can do for aesthetics or health is know our body, and when it comes to weight it is essential to know our hormones. Here we leave you how stimulate 6 hormones that will help us lose weight.
Losing weight is a conversation that is brought to the table for different reasons and from different perspectives. The reasons can be aesthetic and even health. The truth is that we cannot immerse ourselves in diets or eating regimens without first consulting the experts, and without learning to know the individual needs of our body.
cortisol
Cortisol is one of the hormones that make us the most battle in the search for weight because it is closely linked to stress levels, and these in turn with the accumulation of abdominal fat and increased insulin. This hormone is present in unpleasant moments such as anxiety or stress control (something not easy for many). That’s why here we leave you how to keep your cortisol levels under control.
- Avoid nicotine and alcoholthese substances alter the duration and quality of sleep, which are essential to stabilize the cortisol level.
- Moderately consume fish oil. Being an ingredient with high levels of omega 3 and fatty acids helps regulate cortisol as it was shown in the article Fish oil supplementation reduces basal cortisol levels and perceived stress: a randomized, placebo-controlled trial in abstinent alcoholics published in PubMedthat consuming 252 mg of fish oil per day reduced cortisol levels significantly.
leptin
Basically, leptin has the function of decreasing appetite and increasing energy, which activates metabolism and the central nervous system, especially the hypothalamus. It is a hormone that must be constantly monitored, because leptin resistance is considered a key risk factor for obesity, according to data from the article Leptin Function and Regulation of Streamson Chua Jr., the endocrinologist at Department of Medicine Albert Einstein College.
To lose or maintain weight with the help of leptin:
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It is necessary avoid prolonged fasting and strict diets since leptin levels decrease and this causes the hypothalamus to not receive the satiety signal.
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It is recommended exercise because it has been shown, according to article Exercise Improves Insulin and Leptin Sensitivity in Hypothalamus of Wistar Rat published by the American Diabetes Associationthat exercising regularly stimulates leptin sensitivity and its proper functioning.
ghrelin
Ghrelin is the counter hormone to leptin. The weight maintenance depends on this hormone in addition to the feeling of hunger, its imbalance has consequences that go to extremes: from obesity to malnutrition. Although we prefer to do a small disclaimer so that you are aware that an obese body can also have malnutrition just like a lean body.
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With this hormone it is also recommended avoid long periods without eating since the digestive system secretes it to cause hunger with the aim of seeking nutrients from food.
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According to a study published in the Venezuelan Journal of Endocrinology and Metabolism; Ghrelin in appetite regulation and role in obesity and eating disorders: Therapeutic approachescan reduce caloric expenditure and promote fat storage if you lose weight with restricted diets.
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One of the recommendations drawer is sleep well. Insufficient rest increases ghrelin levels and increases leptin, according to the article Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite published in PubMed.
Insulin
Insulin is a hormone in charge of regulating the level of sugar in the blood, it also directly influences the metabolism, which acts on the loss or gain of weight. Its imbalance can cause an alteration of enzymes related to the use of fats, such as triglyceridolipase.
According to an article, published by Oxford Academy, titled Insulin in the Brain: A Hormonal Regulator of Energy BalanceEating food also consumes calories. What happens with insulin is that it regulates the way in which the body absorbs sugar, and by eating more calories than necessary, the cells will receive more sugar than they need, and therefore the sugar that the cells do not need. it turns into fat.
- To keep your insulin under control we recommend do some physical activity that you enjoyThis will help you burn calories and prevent you from accumulating sugar that you don’t need.
cholecystokinin
This hormone is also in charge of the appetite, since it begins to be stimulated in response to the intake of fats and proteins that reach the intestine, it is also responsible for stimulating their digestion.
When cholecystokinia is released, appetite decreases and consequently food consumption or the duration of the period in which we feel full.
- To help activate this hormone, you can eat red fruits or healthy snacks that calm your appetite.
Growth hormone
The Human Growth Hormone (HGH) few know it under the name of somatotropin, but it is a hormone that can sabotage us during weight loss or help us gently. It is responsible for the regeneration, maintenance and growth of cells, muscles, bones, organs and even body tissues.
According to the Anti Aging and Wellness Clinic, this hormone is responsible for the breakdown of fats and lipids; reduces glucose uptake by the liver; helps lose abdominal fat by promoting the use of visceral fat as fuel for the body.
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Avoid consuming sugars or refined sugars in excess as it decreases the adequate levels of HGH.
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Don’t eat heavy before bed. May your last meal be 3 hours before bedtime.
In Directo al Paladar México you can also read 27 healthy snack recipes to effectively calm hunger during quarantine | Pistachio: Benefits for your health and a quick and easy recipe for any day of the week | Detox vegetable and turmeric soup. Healthy recipe | Oregano: a plant with great health benefits as well as great economic potential
