Though you might blame intense period cravings on your hormones, those little guys also have the power to regulate your body weight. The knowledge of what to do to activate your metabolism for weight loss is right here in this article. Evidence suggests that taking advantage of female hormones — mechanisms already in place in your molecular biology — may help you to manage your weight, shape, and appetite.
Let’s look further at these 6 ways to turn on your weight loss hormones as soon as you are read.
1. Curb Your Cravings All Day Long
How do you curb cravings? By eating satisfying foods. Some foods are just more filling and satisfying than others. You will notice this not just by the round fullness of your stomach after eating them, but by how long you feel satisfied or satiated before you have the desire to eat again.
The weight loss hormone responsible for your fullness feeling is called leptin. Sources of protein are excellent ways to nourish your body and also activate leptin to help you feel full longer. Leptin tells the brain that you are no longer hungry and to stop eating.
Leptin, a Greek word meaning thin, is a peptide hormone that is produced by fat cells and plays a role in body weight regulation. It lives in the body’s fat cells and travels in the bloodstream to the brain sending an “I’m full” message and to stop eating.
If you are overweight, leptin levels can get out of whack because it is secreted by your adipose (fat) tissue. The more weight you carry, the more leptin is secreted, and it has the opposite affect of telling the brain it’s full.
Too much of a hormone circulating in your system can cause your body to become resistant. A result of too much means your brain misses signal that you are FULL and you keep eating!
How to manage:
- Vegetables have been shown to reduce the inflammation that interferes with leptin, which in turn helps increase fat burning and reduces cravings. Broccoli, for instance, is rich in both vitamin C and calcium and decreases leptin resistance.
- Unprocessed oatmeal can increase metabolism and decrease leptin resistance. As a low glycemic carbohydrate it decreases insulin levels and is rich in fiber. Adding a dash of cinnamon can help to stabilize blood sugar.
- Eating lean proteins, such as chicken, turkey, fish and shellfish, tofu, edamame, eggs (in moderation), low-fat dairy like Greek yogurt, bean, and lentils aids in reducing leptin.
- Salmon and tuna, both rich in Omega 3, have been shown to be one of the best fat burning foods as it helps bring down leptin levels which in turn helps the body burn calories more quickly.
- Consuming a small amount of almonds daily can aid in increasing leptin sensitivity.
- Apples are one of the best-known whole food sources of pectin. Research-based evidence shows that pectin might help battle leptin resistance.
2. Build Muscle Mass
The same hormone that is responsible for bulking up body builders is also capable of being a weight loss tool for you. The sex hormone testosterone is present in both men and women, and we can get more of it by weight lifting. In turn, the greater testosterone levels you have, the more weight loss you will see because muscle burns fat.
Lifting enough weight with enough repetitions that you begin to feel muscle soreness or ‘the burn’ is the right amount to see results. Turning on this weight loss hormone may be as easy as lifting a toddler and a car seat throughout the day or carrying the 4 bags of groceries and a gallon of milk from the car to the kitchen.
3. Always Eat Breakfast
In the morning, you are literally turning on your weight loss hormones by breaking your overnight fast, or break-fast as we call the morning meal. Your body is in a state of fasting while you sleep, and it burns few calories as you process the day’s information as dreams and memories. The body’s heart rate and breathing are slow, which means a slow metabolism while at rest.
To break your body out of the resting phase, jump-start your metabolism with some plant-based protein, vegetarian sources of fat and carbohydrates in the morning. Keep the total calorie count below 800 if possible and keep the carbohydrate portion of the meal small compared to the protein and fat content.
4. Get Better Sleep
Levels of the weight loss hormone leptin that makes you feel full are also dependent on you getting 6 to 8 hours of sleep each night. When you do not get restful sleep, your leptin levels decrease, so you tend want to overeat to consume more levels of energy to make up for the lack of rest.
Your body reasons that if you are tired, you must need more energy in the form of food and the weight loss hormone leptin is not high enough to tell your brain that you aren’t really that hungry.
5. Give Your Meal a True Staying Power
Ghrelin is your munchie hormone; it tells your body that it’s “time to eat”. Ghrelin is also released during stressful situations. Which is why you may want to eat when you are stressed out. Ghrelin works directly on the hunger center of the brain by activating the brain’s REWARD response to sweets and fatty foods.
How to manage:
Every time you eat, your intestines release cholecystokinin, glucagon-like peptide 1, and peptide YY (otherwise known as CCK, GLP-1, and PYY, stick with us). These hormones slow down the movement of food through your GI tract. The result of slow-moving food is that you literally stay full long after your meal, which prevents overeating.
Eat protein, fat, and complex carbs at each meal. To increase your meal’s staying power, first focus on consuming at least 20 to 25 grams of protein at every meal. Then, make sure to add in vegetable fats and fiber from complex carbs, both of which will improve levels of the gastric-delaying hormones. For example, a veggie and avocado omelet with a piece of whole-wheat toast would be an ideal meal to keep you full.
6. Get Your Heart Pumping
Health gurus recommend 30 minutes of moderate activity, such as brisk walking or bicycling, at least five times a week for fitness. Or, 45 to 60 minutes of moderate activity at least five times a week for weight loss. Before starting any exercise program, talk with your doctor.
7. Set Your Metabolism Straight
Flip the switch to burn fat, beat stress, and boost your energy with a few simple food swaps! Many popular diets these days leave you starving, restricting calorie to the point that your metabolism actually SLOWS.
But, there’s a way to take control of your body’s reset button with a little-known plan called the 2 Week Diet that actually teaches you what to eat and when. This increases your metabolism, allowing you to shed weight and shed it FAST. Those on the diet report losing 12-23 pounds and 2-4 inches in a matter of 2 weeks – all backed by science. Watch this video to learn more about how the 2-week diet works.