A lot of things are involved in losing weight. One of them is keeping your hormones in check. Losing weight is not rocket science, but it’s also not ABCs. In this article, we’ll be learning about hormones that could cause weight gain when out of place. Losing weight becomes difficult when unbalanced hormones are in the way. These hormones handle important processes like glucose uptake, metabolism, menopause and inflammation etc. Some of the reasons the hormones may become imbalanced could be stress, unhealthy habits, genes and age.
Hormonal imbalance is majorly common in females but when it gets chromic, obesity and all its related diseases could be the results.
So let’s get right on with learning about these hormones that cause weight gain.
Oestrogen isn’t produced only in the ovaries, fat cells produce oestrogen too.
Here’s what happens: when you become oestrogen deficient, more fat gets deposited on the thighs and hips, this is because oestrogen stimulates the storage of fat by fat cells.
To eliminate used oestrogen, eat lots of food with fibre in them. Green smoothies, especially, contains fibre that binds itself to the oestrogen and takes it through your bowels so it’s eliminated instead of going back into circulation.
The thyroid gland is located at the base of your neck. It’s responsible for the production of calcitonin, T3 and T4 hormones. When insufficient hormones are produced, we say it is a case of hypothyroidism. Most of the time, hypothyroidism and weight gain are linked with each other because of the accumulation of water, not fat in the body. This causes the person to look fat.
To avoid this, take foods rich in iodine, vitamin D and zinc. Example is iodized salt, well cooked food, D vitamin supplements, pumpkin seeds and oysters.
The adrenal glands are responsible for the secretion of the cortisol hormone. It is secreted when you are physically injured, nervous, stressed, depressed, anxious or angry. It reduced stress levels by raising blood sugar levels, contributing to carbohydrates, protein and fat metabolism and inhibiting the immune system function. Now, the goal is cortisol is noble, but the manner in which it carries out its function is dreadful. It could be harmful, especially if you already have a poor habit. It will eventually be detrimental to your health by stimulating fat cells maturation and contributing to the deposition of visceral fat. This is especially true when your body tends to always be under stress, causing a constant secretion of cortisol.
To avoid this, it is important you pay attention to getting good sleep. Eight hours every night is the recommended number of hours for adults. Also stay away from alcohol, fried and processed foods.
Deliberately avoid situations that will get you worked up, but since you obviously cannot run away from all stress, engage in habits that help curb stress. Deep breathing, meditation and yoga will help. Don’t forget to spend time with friends and family, it’s a good way to unwind.
The pancreas is responsible for the secretion of insulin. It helps transport glucose into cells to be stored as fat or used as energy. It thus helps maintain the blood glucose levels. When you consume processed foods, unhealthy foods, artificially sweetened drinks, alcohol and sometimes even so much fruits, an insulin resistance may develop. In an insulin resistance, the muscle cells are unable to identify the insulin and glucose, bound together. As a result, the glucose remains in the bloodstream spiking the blood sugar levels. Eventually, a weight gain follows and type 2 diabetes comes in.
To treat insulin resistance, start by checking your blood sugar level. Work out as often as you can and avoid alcohol. Also avoid consuming so much processed food, late night snacks and artificially sweetened drinks. Eat healthy foods instead, like green and leafy veggies, fatty fish, olive oil, nuts, fruits and flaxseeds. These will boost your omega-3 fatty acid levels.
Foods that are low in calories should be taken, but make sure they are also nutritious.
Finally, drink lots of water.
Women produce testosterone, even though in much lower levels. Testosterone helps in the burning of fat, improvement of libido and strengthening of muscles and bones. In the women, the production of testosterone occurs in the ovaries. Testosterone levels in women, however, can become significantly reduced by stress and age. With reduced levels of testosterone comes loss of muscle mass, depression, bone density loss and obesity. This may cause inflammation and stress and then eventually lead to more accumulation of fat.
To bring up your testosterone levels, start by checking your testosterone levels.
Eat foods rich in fibre in your diets, like whole grains, prunes, flaxseeds and pumpkin seeds.
Exercise as regularly as you can to not only boost your testosterone levels but also boost your metabolism levels.
Do not consume so much alcohol, it could destroy your kidney and liver.
Vitamin C, magnesium supplements and probiotics should be added to your diet so constipation does not happen.
Protein and zinc supplements will also help improve your testosterone levels.
When progesterone levels are imbalanced, the body hardly functions properly. The progesterone levels can drop as a result of contraceptive pills, stress or menopause and could eventually lead to weight gain and depression.
To avoid this, work out often, four days a week is ideal.
Stay away from whatever brings you stress.
The pineal gland is responsible for the production of melatonin which regulates the circadian rhythm (that’s the sleep and wake up schedule). The melatonin levels rise as evening approaches and stays spiked till morning when it starts to drop. So when you fall asleep in a dark room, melatonin levels spike and your body temperature drops. While that happens, the growth hormone is secreted, helping the healing process, building lean muscles, improving body composition and boosting bone density.
Unfortunately, many have a circadian rhythm that is disrupted, leading to inadequate sleep. As a result, the body has no time to heal. Stress thus increases, eventually causing weight gain induced by inflammation.
To get melatonin levels up, always go to sleep in a dark room. This will enable its increased secretion.
Get adequate sleep, eight hours should be the ideal number of hours you get.
Avoid eating late at night
Stay away from blue light devices as they could mess with your sleep.
Eat foods that you contain melatonin like almonds, coriander, sunflower seeds , cherries, cardamom, goji berries etc.