4 Methods to Activate Your Fat-Burning Hormones

"Your weight issues may not stem from a lack of will or discipline, but rather from a hormonal imbalance. Contrary to the belief that weight loss is all about willpower, eating less, and exercising more, recent obesity research suggests a much more complex set of factors at play." – Leo Galland, M.D.

Let's acknowledge a widely accepted truth: losing weight and burning fat is often an extremely challenging task.

There are numerous reasons for this difficulty: genetics, food addiction, processed foods, and high-sugar diets, among others. Lately, research has highlighted that hormonal factors—such as their activity and balance—have a significant impact on fat storage and burning, as well as on maintaining a healthy weight, more than was previously understood.

In this article, we will focus on this particular factor. Specifically, we will explore how to activate hormonal mechanisms to accelerate the fat-burning process.

Here are four methods to jumpstart your fat-burning hormones:

1. RELAX!

Many people juggle demanding jobs, family duties, and various responsibilities that curtail their leisure time. In a perpetual rush, our brains enter "fight or flight" mode, triggering anxiety, depression, fatigue, and irritability.

What is the impact of all this stress? It triggers the release of cortisol, a harmful hormone.

Cortisol, among other effects, increases our craving for sweets and foods high in "bad carbs." Succumbing to these cravings causes a temporary spike in insulin levels, followed by a drop, perpetuating the cycle until we reach a state of relaxation.

The medical community often refers to "stress fat," which typically accumulates around the abdomen.

It's important to recognize your limits and remain conscious of them. Equally, you should embrace what brings you happiness and incorporate it into your life as much as possible. Many find solace in meditation, while others prefer the relief of a deep massage. Engage in what brings you joy as frequently as you can.

2. ESTABLISH A SLEEP ROUTINE

Beyond turning us into irritable versions of ourselves, inadequate sleep and/or a lack of a consistent sleep routine can negatively impact the hormonal balance that governs metabolism and eating patterns.

In a study by the University of Chicago School of Medicine, the lead author, Dr. Matthew Brady, remarked, "We discovered that fat cells require sleep to function properly." This conclusion was reached after Brady's team observed the hormone levels of 11 participants who initially slept for 8.5 hours for several nights, then were limited to 4.5 hours of sleep for the same duration.

Post the reduced sleep period, the participants experienced a "total-body insulin response decrease by an average of 16 percent, and the insulin sensitivity of fat cells diminished by 30 percent."

Insulin, more than any other hormone or physiological factor, influences the body's capacity to metabolize or store fat. A malfunctioning insulin response increases the likelihood of fat storage over conversion.

3. SWITCH NUTRITIONAL HABITS

It's well-known that diet can affect hormones. Consuming a diet rich in fresh fruits, vegetables, low-fat dairy, and whole grains is beneficial.

Cortisol and blood sugar levels are key factors. A diet high in fiber can help stabilize blood sugar levels – good sources include peas, beans, lentils, broccoli, and brussels sprouts. It's best to avoid complex carbohydrates like white bread and pasta.

Stable blood sugar levels allow the brain to function optimally, reducing symptoms associated with low blood sugar such as dizziness, headaches, brain fog, anxiety, and nervousness. Consequently, the crucial cortisol hormone is kept at bay.

4. MOVE IT!

Nothing revolutionary here: exercise is a remedy for nearly every physical and mental health issue, including the regulation of fat-burning hormones.

"Muscles are full of insulin receptors. The greater your muscle mass and the more you activate your muscles regularly, the more effectively you'll utilize insulin and burn carbs and body fat," Dr. Christiane Northrup states in her books Women’s Bodies, Women’s Wisdom and The Wisdom of Menopause.

Contrary to common belief and growing scientific evidence, intense training isn't necessary. Just 45 minutes of light to moderate exercise, three times a week, is sufficient to regulate and maintain insulin levels.

Source: powerofpositivity.com