If you have struggled to lose weight or keep it off, your hormones may be at play, according to a recent study. There are 4 most common out of balance hormones that have been associated with weight gain. These hormones control every aspect of weight loss including how quickly your body converts food to energy, where you store your fat, your appetite and even your cravings!
Let’s look at ways to work with your body to turn off these weight gain hormones and rediscover the body you were meant to have.
1. INSULIN
If you struggle with your weight, you may have an insulin imbalance. Insulin is responsible for telling our bodies how to store energy. If it is out of whack, this could lead your body to store fat for energy.
HOW TO FIX IT:
- Avoid simple carbs and foods that rank highly on the glycemic index. Eating sugar is what makes people gain weight.
- Read food labels. If you see any words ending in “-ose” (sucrose, fructose, dextrose, maltose, etc), anything ending in “syrup” (especially high fructose corn syrup), cane juice or fruit concentrate, honey, agave or anything of the sort, do the best that you can to avoid it.
- Increase your consumption of high quality proteins, such as whey, egg white, meat and milk.
- Protein helps to slow down the release of glucose into your bloodstream, helping to stabilize blood sugar and dampen the vicious insulin cycle.
2. LEPTIN
Leptin is one of the most important hormones to turn off weight gain because it regulates satiety. It is what tells you that you are full. If we don’t feel satisfied or full, we will continue to eat, even if we don’t actually need to eat.
HOW TO FIX IT:
- Eat slowly and mindfully which means turning off all electronics. Eating too quickly can impair digestion and even affect blood sugar. When you slow down you are less likely to overeat.
- Get 7-8 hours of sleep. Getting enough sleep is important for metabolism and your weight.
3. ESTROGEN
Estrogen is a common, out of balance, hormone for women. Having too much estrogen can lead to weight gain, fat storage and cellulite.
HOW TO FIX IT:
- Cut alcohol consumption as it can impact your liver’s ability to metabolize estrogen.
- Increase your fiber intake to about 25 to 30 grams per day.
- Soy contains plant estrogens in the form of isoflavones which can raise your estrogen levels. Avoid soy based supplements and stay away from soy milk, tofu and other soy heavy diets.
- Eating less fiber drives up our estrogen levels, so raise your daily fiber intake.
4. CORTISOL
Cortisol is a hormone released by the adrenal glands in response to stress. It triggers your liver to release sugar stores into the blood. High cortisol levels lead to an increased sugar and carbohydrate cravings. This hormone also breaks down your muscle which slows your metabolism.
HOW TO FIX IT:
- Practice deep breathing. Stress forces you to breathe faster and shallower than normal. When you practice deep breathing techniques, you will be able to lower your stress and cortisol levels.
- Make time to do some yoga or meditate each and every day.
- Don’t dose caffeine throughout the day, it needlessly spikes cortisol and can be harmful.
- Focus on getting more, high quality, sleep.
- Get out in nature, listen to calming music, eat a well balanced diet.