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6 Effective Ways To Suppress Your Weight Gain Hormones

6 Effective Ways To Suppress Your Weight Gain Hormones

There once was a time when doctors educated their patients about how to lose weight by telling them to “eat less and exercise more”. Now, most researchers realize that the advice is a bit too simplistic to effectively deal with the complicated problem of being overweight or obese. Things like hormones and genetics also play a big role in weight issues. But, while you can’t do anything about the genes you were born with, there are ways to influence, through your diet, the levels of several hormones which have been linked to weight gain.

1. Aim for a High-Fiber, Low-Sugar Diet

Insulin is one of the hormones which has been linked to weight gain, since it encourages cells to take the sugar you eat and store it in your body as fat. This begins a vicious cycle: as you put on weight, your body requires more insulin to bring sugar into the cells, which in turn encourages you to put on weight. Eventually, your body is unlikely to be able to keep up with the insulin needs of your body – and this is where Type 2 diabetes can begin.

A low-sugar, high-fiber diet, however, is a good choice to control insulin levels naturally: fiber will break down slowly in the body and help to avoid the spikes in blood sugar which also spike up insulin levels. Fiber also helps improve digestion and avoid hunger pains, making it easier to lose weight.

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2. Eat Protein Throughout the Day

While you don’t have to pile on the steaks and pork chops with every single meal, it is a good idea to eat a little protein throughout the day. This doesn’t always have to be animal-based foods like meat, eggs, or dairy but can also include nuts and seeds and legumes (beans, lentils or peas).

Why is the protein so important? It has been shown that a diet with adequate amounts of protein helps to regulate a hormone called Ghrelin. Most people have probably never heard of this hormone, but it is incredibly important in regards to weight and is called the “hunger hormone”: high levels of it in your system will send “feed me now” signals to your brain, making it easy to overeat. The good news is that at least one study by the American Diabetes Association found that, at least in lab rats, protein could help suppress this hormone and shut off the hunger signals it sends.

3. Choose Your Dairy Wisely

Unless you are lactose intolerant or have a specific allergy to milk, dairy products as such aren’t bad for you. But you need to choose those products wisely. Many large dairy owners in the industry have been using artificial growth hormones  in their cows for years to stimulate the production of milk and meat and while this may increase profits, the hormones in this milk – which were not designed for humans – has been linked to weight gain and the early onset of puberty for those who use them regularly.

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So when picking out milk, yogurt or other items in the dairy case, choose those that are organic and/or labeled as “hormone free” so that you can enjoy these items without worrying about the long-term effects they could be having on your weight.

4. Be Careful of Grains

Grains – especially whole grains – aren’t necessarily bad for everyone. However, if you have a problem with sluggish thyroid hormones, you might want to seriously cut down on them. Several studies have found that a grain-rich diet can have the effect of slowing down the thyroid even further.

This is a problem, since thyroid hormones are some of the most important players in the weight loss game: they help to regular the metabolism, the process by which our body breaks down calories and fat and turns them into energy. The lower the thyroid levels, the slower your metabolism – and the harder it will be to lose weight.

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5. Skip the Soy Products

Soy is tricky: while it is a low-fat, low-calorie, plant-based source of protein, it also contains chemicals called phytoestrogens that can block the utilization of real estrogen in the body. When estrogen levels are optimal, this optimizes the levels of a hormone called leptin. Leptin is incredibly important in regards to weight, because it regulates satiety, for the feeling of fullness. When leptin levels are normal, the body feels satisfied when it eats rather than being constantly hungry.

So, due to its effect on estrogen and leptin levels, it is best to avoid the soy altogether if you are trying to lose weight.

6. Cut Down on Caffeine

Coffee and tea are not as demonized as they used to be, since researchers have found that these drinks are also rich in antioxidants that can provide the body with a wide array of health benefits. However, if you are trying to lose weight, you might want to consider seriously watching your caffeine intake.

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Why? Caffeine can raise the levels of cortisol, the now-infamous hormone that rises in response to stress and signals to your body that it is time to pack on the fat, especially in the abdominal area, where it does the most harm. So if you are dieting, consider keeping the caffeine intake to a minimum and replace coffees and teas with their decaf equivalents or simply drink more water and other non-caffeinated beverages.

These dietary changes are not necessarily about calorie intake – they are more about using the components of the food you eat to help regulate – naturally – the hormones that play a role in weight gain. If you eat wisely, you can turn those hormonal changes to your own advantage and make it easier to achieve your weight loss goals.

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Brian Wu

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Last Updated on December 13, 2018

12 Practical Tips To Stay Fit For Christmas

12 Practical Tips To Stay Fit For Christmas

Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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2. Select The Treats

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink With Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out Of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot Of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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11. Eat Less And More Often

Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

Happy Holidays everyone!

Featured photo credit: rawpixel via unsplash.com

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