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What to Eat for Balanced Hormones And Quicker Weight Loss

What to Eat for Balanced Hormones And Quicker Weight Loss

Millions of people around the world struggle every day to achieve weight loss goals – an achievement which can sometimes feel almost impossible. One of the reasons why it is so hard to lose weight and keep it off is that those extra pounds aren’t just a matter of eating too much and not exercising enough. Hormones – especially insulin, cortisol, and estrogen – help control whether or not your body burns fats or stores it. Keeping hormones in balance can make it much easier to lose those extra pounds.

That being said, diet does play an important role in balancing the hormones so that they do not cause yo to put on extra weight. Ideally, a hormone-balance diet should be based on a combination of clean proteins, vegetables and fruits and foods containing healthy fats. Fats are especially important because they are the building blocks of hormones: without enough healthy fats in the diet, your body simply does not have enough raw material to produce enough of these hormones to keep them in balance. With the right diet, however, it is possible to help balance hormones naturally.

Below is a list of the best foods to eat if you are trying to keep your hormones balanced in order to lose weight.

1. Avocadoes

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    Avocadoes work on two levels to help balance the hormones. On one level, they are chock-full of monounsaturated, healthy fats to help the body produce the hormones that It needs to maintain its health. On another level, they also contain a plant sterol which helps the body to lower estrogen levels and this makes it a great choice for women with high estrogen levels – such as those who have polycystic ovarian syndrome (PCOS).

    Avocadoes can be cut into salads, made into guacamole for Mexican dishes, or even blended into a smoothie.

    2. Butter

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      Especially if you can get organic butter from pastured cows, this can actually be quite good for you, as well as lending a rich taste to many of your meals. Butter is vitamin-rich, giving you a good dose of vitamins A, D, and K and, even more importantly, is a rich source of short ‒ and medium chain fatty acids that also help support optimal hormone production.

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      While you don’t want tons of butter in your diet, smearing a small amount onto whole wheat toast or English muffins or using it in a lemon-butter sauce for fish is an excellent way to add it to your diet.

      3. Cruciferous Vegetables

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        Members of the crucifer family, which include broccoli, cauliflower, kale, and cabbage, have become nutritional rock stars – and with good reason. They are loaded with vitamins, mineral, and antioxidants and are also incredibly rich in fiber. This fiber breaks down slowly in the body and helps to regulate blood sugar – and this, in turn, can keep your insulin levels from getting too high and signaling your body to pack on the pounds.

        These awesome veggies can be eaten raw in salads, chopped, and sauted as stir-fries or mixed in with whole grain pasta dishes for a healthy, Mediterranean style meal.

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        4. Nuts and Seeds

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          Walnuts, cashews, sunflower seeds….anything in the nut and seed family is going to provide you with good quality, plant-based protein as well as healthy fats. Walnuts are particularly good for balancing the hormones because they contain omega-3 fatty acids, a type of fat which is needed for hormone production. Because these nuts and seeds are also high fiber, they can also control blood sugar levels, which in turn keeps insulin in check.

          Nuts and seeds can be added to pilafs and other rice dishes, sprinkled onto a stir-fry or eaten “as is” for an afternoon snack.

          5. Berries

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            Berries are packed with antioxidants, vitamins, and minerals for general health and immunity, but they, like the cruciferous veggies, are also rich in fiber. They are also low in sugar and low on the glycemic index which means that they break down slowly in the body and help to keep blood sugar – and insulin – levels steady.

            Berries can be added to the morning bowl of oatmeal, blended into a smoothie, or layered with yogurt for a delicious (and healthy) parfait.

            6. Fatty Fish

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              Tuna, mackerel, salmon, or other fatty fish are another excellent choice if the goal is to keep the hormones balanced. This is because, like walnuts, these fish are also rich in the omega three fatty acids that your body needs for proper hormone balance.

              This fish can be baked, pan seared, or blackened and are great for dinner entrees as well as chopped and added to a lunchtime salad.

              In short, these foods will not only improve your general health, they will help you to balance out your hormones naturally. This will not only help you feel better, but it will generally make it easier for your body to shed those extra pounds and achieve your weight loss goals which will have you both feeling and looking great!

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              Brian Wu

              Health Writer, Author

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              Last Updated on July 10, 2020

              How to Take Control of Your Life with Better Boundaries

              How to Take Control of Your Life with Better Boundaries

              We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

              We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

              So, how to take control of your life and stop being pushed around?

              Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

              What Boundaries Are (And What They’re Not)

              Boundaries are limits

              —they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

              Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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              Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

              Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

              Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

              How to Establish Boundaries and Take Control of Your Life

              Here are some ways that you can establish boundaries and take control of your life.

              1. Self-Awareness Comes First

              Before you can establish boundaries with others, you first need to understand what your needs are.

              You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

              To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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              You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

              • Where do you need to establish better boundaries?
              • When do you feel disrespected?
              • When do you feel violated, frustrated, or angered by the behavior of others?
              • In what situations do you feel you are being mistreated or taken advantage of?
              • When do you want to be alone?
              • How much space do you need?

              You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

              2. Clear Communication Is Essential

              Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

              Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

              3. Be Specific but Don’t Blame

              Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

              That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

              Sample language:

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              • “You may not…yell or raise your voice to me…”
              • “I need…to be treated with respect…”
              • “It’s not okay when…you take things from my desk without asking…”
              • “I won’t…do your work…cover for you anymore…”
              • “It’s not acceptable when…you ridicule or insult me…”
              • “I am uncomfortable when…you use offensive language”
              • “I will no longer be able to…lend you money…”

              Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

              4. Consequences Are Often Necessary

              Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

              Follow through. People won’t respect your boundaries if you don’t enforce them.

              Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

              We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

              It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

              It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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              Final Thoughts

              Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

              Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

              Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

              The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

              Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

              Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

              They will simply become a natural extension of your self-respect.

              Featured photo credit: Thomas Kelley via unsplash.com

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