Weight gain can often appear to be linked to the stressors in our lives. Even with a careful diet and regular exercise, managing weight can sometimes feel overwhelming.
Exploring how to work with your body to deactivate weight gain hormones can help you reclaim the physique you're meant to have.
Ghrelin, produced in the digestive system, is known as the hunger hormone because it stimulates appetite when the body requires energy. Suppressing ghrelin's effects could aid in preventing weight gain.
Research by the American Diabetes Association indicates that administering ghrelin promotes growth hormone secretion but also leads to weight gain by increasing food consumption and decreasing fat usage in rodents.
Studies comparing lean and obese individuals revealed lower ghrelin levels in obese subjects.
To deactivate ghrelin and avoid weight gain, consume a protein-rich diet and limit high-fat foods. Protein consumption can reduce ghrelin production, helping to prevent overeating and weight gain.
2. REMOVE SUGAR FROM YOUR DIET
Sugar is deceptive because it appears in various forms across numerous foods. Eliminating it completely can be challenging when reading labels. Yet, it might be the most effective step to deactivate your weight gain hormone, insulin.
Insulin, which is closely linked to diabetes—a condition that impacts millions globally—is produced by the pancreas to aid in sugar digestion. Elevated insulin levels in your bloodstream can increase the likelihood of weight gain.
Insulin facilitates the absorption of glucose by cells for energy storage, leading to weight gain when your diet is high in sugar. However, storing energy as fat is counterproductive when you aim to prevent weight gain.
3. AVOID SOY PRODUCTS
During menopause, women experience a natural reduction in estrogen production since they are no longer fertile, leading to increased body fat. Soy products contain phytoestrogens that can interfere with the body's natural estrogen.
Estrogen plays a role in producing leptin, a crucial hormone for preventing weight gain as it controls satiety. Satiety determines our fullness after eating. Without it, we may overeat, regardless of our actual need for food.
Researchers examining estrogen's impact on leptin levels discovered that in humans, serum leptin concentration was higher in premenopausal women than in men, and though it was lower in postmenopausal women compared to premenopausal women, it remained higher than in men.
These researchers also noted that in premenopausal women, serum leptin levels were significantly elevated during the luteal phase, or the latter part of their menstrual cycles.
The findings suggest that boosting estrogen levels through dietary adjustments could enhance leptin production, potentially curbing weight gain.
4. EAT LESS DAIRY
Dairy products without added hormones are not necessarily effective in avoiding hormones that may contribute to weight gain.
Responding to consumer demands, the dairy industry has been offering hormone-free dairy products, following studies indicating that consuming animal hormones could prompt premature development in teenagers.
Nutrition and medical experts acknowledge that the milk produced by cows and other animals is intended to nurture their offspring, not humans. It's advisable to avoid these non-human hormones that could interfere with your own.
5. REDUCE STRESS AND CAFFEINE INTAKE
The release of the stress hormone cortisol is triggered by feelings of frustration, being overwhelmed, or a sense of stagnation. Stress eating is a genuine issue, and those who indulge in binge eating, particularly of 'comfort foods,' are likely falling into a harmful pattern that can result in weight gain.
Instead of letting stress control your eating habits, aim to minimize stressors in your life to lower your body's cortisol levels.
If work is too demanding, consider delegating tasks to others. If home life is the source of stress, try spending five minutes outdoors in nature, taking deep breaths to unwind and rejuvenate.
Additionally, caffeine can raise cortisol levels in your body. You can help prevent weight gain by cutting back on caffeine, which will also help decrease cortisol levels.
6. ELIMINATE GRAINS
Consumption of grains has been associated with a decrease in thyroid hormone production. Limiting grain intake may help in regulating thyroid hormone levels and managing weight gain.
The thyroid gland plays a crucial role in weight management. If you suspect that your weight gain is due to an underactive thyroid, it is advisable to consult a healthcare professional to check your thyroid levels.
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