How Hormones Affect Weight Loss

2023 Author: Lucy Dunce | [email protected]. Last modified: 2023-05-24 11:49

How hormones affect weight loss

Hormones control our mood, physical energy levels, appetite, and also directly affect body composition. Some literally help to lose weight or build muscle mass, while others prevent this in every possible way. Let's take a look at which hormones are the main ones in this business and how we can increase or decrease their levels in order to lose weight quickly and safely.

Hunger and satiety hormones

Leptin and ghrelin are hormone antagonists. When your stomach releases ghrelin, you feel hungry. Leptin is synthesized in fat cells and induces satiety. Leptin is the first to react to too rigid a low-calorie diet - its level decreases. A severe drop in hormone levels leads to a chain reaction of negative health and weight loss effects. Proper nutrition on a maintenance-calorie diet will help to normalize it. Avoiding harmfulness and sweets will help keep ghrelin under control and better control appetite, which will reduce the risk of overeating and help burn subcutaneous fat.

Stress hormones and anti-stressors

Here we list several hormones that are produced by different glands in our body, but they affect our nervous system and psychological well-being. These are cortisol, adrenaline and norepinephrine, growth hormone, melatonin, endorphins.

Stress hormones

Cortisol is the main stress hormone. Its level increases with strong nervous tension, during rigid diets and prolonged exhausting workouts. Normal cortisol levels help weight loss when we put a little stress on the body in the form of exercise and calorie restriction. However, high levels of it lead to swelling, muscle breakdown and fat build-up around the waist. To regulate cortisol, it is recommended not to get carried away with stimulants, including coffee, refrain from hours of exercise, rest, eat in a comfortable mode, and also master the techniques of meditation.

Adrenaline and norepinephrine are produced by the body in response to danger. With a sedentary lifestyle, they are synthesized under any stress, which leads to neuroses and problems with the cardiovascular system. Regular exercise is essential to regulate these hormones. The best helpers will be high-intensity cardio workouts - either 2-3 times a week for 30-45 minutes, or every day for 5-10 minutes. This will allow adrenaline and norepinephrine to be produced safely by the body. And exercising will increase your calorie burn, which will help you lose weight.

Antistressors

Growth hormone - responsible for the growth of bones and muscles, improves metabolism, promotes fat burning, prevents fat storage, and also resists depression and helps to cope with stress. To normalize growth hormone, it is necessary to observe a sleep regimen - 7-9 hours a day, exercise with weights - 2-3 times a week, eat enough protein, give up sweets and harmfulness.

Melatonin is a natural sedative. It regulates circadian rhythms and improves performance. A normal melatonin level helps to cope with stress more easily, provides vigor and productivity during the day. Although the hormone is produced exclusively at night. To regulate melatonin, it is necessary to go to bed at the same time and fall asleep in complete darkness. Normalization of sleep and wakefulness is the only non-drug way to regulate its level.

Endorphins are hormones of joy that not only help us experience pleasure in life, deal with difficulties and stress easily, but also improve immunity. Aerobic exercise can help increase endorphin levels. In foreign clinics for the treatment of depression and neurosis, running in the fresh air is part of the therapy. Aerobics will raise endorphins, increase activity levels, and help you tolerate your diet more easily.

Sex hormones

The main sex hormones are testosterone in men, estrogen and progesterone in women.

Testosterone supports muscle growth, physical strength, performance and fat burning. Strength training, in particular, multi-joint basic exercises, will help increase testosterone synthesis. A significant contribution to the regulation of its level will be made by quitting smoking and alcohol, as well as the presence in the diet of saturated fats from meat, eggs, dairy products.

Estrogen and progesterone - The ratio of these hormones changes in women throughout the menstrual cycle. Lack of sex hormones leads to menstrual irregularities, infertility, metabolic problems that make weight loss impossible. To regulate estrogen and progesterone, eat right, aim for healthy weight loss, and control your stress levels.

Hormones to help regulate weight

Here the main regulators of weight are insulin and thyroid hormones.

Insulin - secreted after meals to lower blood sugar levels and channel energy into cells. Which cells the energy goes to depends on your lifestyle and nutrition. If you overuse simple carbohydrates and fats, then insulin will help you store fat. If you eat and exercise properly, it will provide your body with nutrients and help you use carbohydrates efficiently. To regulate insulin, eat right, eat small meals, avoid harmfulness, and exercise regularly.

Thyroid hormones - regulate metabolism, help build muscle, provide high energy levels. Low levels of T3, TSH, T4 lead to a decrease in metabolism, constant fatigue and apathy, which negates all attempts to lose weight. For regulation, do not reduce the level of available energy below 25 kcal per kilogram of dry weight, eat iodine-rich fish and seafood, replace regular salt with iodized salt.

We looked at the main hormones that affect our condition, the ability to lose weight and the rate of weight loss. Now you know how important it is to treat your body wisely, eat right and provide yourself with adequate physical activity.

Author: Ekaterina G., nutritionist, fitness blogger (specially for Calorizator.ru)

Copying of this article in whole or in part is prohibited.