Not so long ago, nutritionists argued that to lose weight you need to eat less and exercise. But recent studies revealed that the problem of excess weight is much more complicated. A large role in it is played by the genetic characteristics of a person and the ability to control hormones.
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Unfortunately, we cannot change anything in our genes. However, diet can control hormones that promote weight gain. Do you want to know how? Then continue reading this article.
Tips To Fix Hormonal Weight Gain
If you want to become slimmer, you should learn to control the production of hormones, which can help or hinder the weight loss process. Certain changes in diet and eating habits will help you with this.
1.Eat Foods High In Fiber And Low In Sugar
One of the hormones most closely associated with weight gain is insulin. It stimulates cells to take in glucose, which is then converted to fat. A vicious circle can set in: as you gain weight, your body requires more insulin to reduce the amount of glucose in your cells. However, insulin causes even more weight gain.
If your diet is low in sugar and high in fiber, it helps to control your insulin levels naturally. It happens because fiber gets absorbed slowly and this helps to avoid sharp jumps in blood sugar, which are very dangerous. Fiber also improves digestion and keeps you feeling full longer. And it helps not to overeat and not gain extra pounds.
2.Avoid Stress
Stress increases the level of cortisol in the body, which is another hormone responsible for weight gain. When cortisol levels are high in the body, the body goes under survival mode. As a result, metabolism slows down and the body starts producing more fat cells. The situation gets even worse when a person starts to abuse alcoholic beverages to overcome stress.
Alcohol further provides the body with empty calories, leading to weight gain. So if you or your loved one is suffering from alcohol addiction as well as a mental health problem, you should get immediate professional help. Open your browser and search dual diagnosis rehabs near me, it will show a list of facilities that will help you beat addiction as well as stress.
3.Eat Protein
Proteins help regulate levels of a hormone called ghrelin. You may not even have heard of it, but it plays a big role in weight gain. It is even called the hunger hormone. If your ghrelin levels are high, your brain is screaming to eat right now, when your body isn’t really in need of food.
In turn, protein helps lower ghrelin levels and dampen the false signals it gives the body. It is not necessary to eat meat, eggs, or dairy products. You can easily replace them with nuts, seeds, and legumes (beans, lentils, and peas).
4.Be Careful When Buying Dairy Products
If you do not have lactose intolerance, you can safely include dairy products in your diet. But be careful when buying them. Many dairy producers use artificial growth hormones when raising cows. The presence of these hormones in milk (and meat) is undesirable. They are harmful to humans and can contribute to weight gain. Choose organic dairy products that are certified hormone-free. This will protect you from unwanted side effects.
5.Be Cautious With Cereal Products
This is not to say that foods containing gluten are harmful to everyone. But if you have thyroid problems, it might be best to limit your intake substantially. Studies revealed that high gluten content in food slows down the production of thyroid hormones.
These hormones play an important role in regulating metabolism, and thus in weight loss or gain. The fewer of these hormones the thyroid gland produces, the slower the metabolism becomes and the more difficult it is to lose weight.
6.Avoid Soy Foods To Control Your Hormones
Soy is a difficult product. It is low in fat and high in vegetable protein. In addition, soy contains natural chemicals called phytoestrogens. The danger is that they can block the action of real estrogens in your body. It happens that when the level of estrogen is stable, the level of leptin gets optimized.
This hormone plays an important role in the process of getting rid of extra pounds, as it regulates the feeling of satiety. When your leptin levels are normal, you don’t feel like eating too much. Therefore, if you want to lose weight, it is better not to eat foods containing soy.
7.Cut Down On Coffee
Coffee and tea are rich in antioxidants and are good for health. But if you want to lose those extra pounds, you should think about limiting the amount of caffeine that enters your body. After all, it can increase cortisol levels. This hormone is overproduced during stress and contributes to the accumulation of belly fat.
You should note here that all these changes in the diet are not so much associated with the calorie content of foods, but with their effect on the production of certain hormones. So you can prevent hormonal weight gain by cutting down on coffee and other harmful beverages that cause hormonal imbalance.
Take Away
Remember that hormones play an important role in the weight loss and the weight gain process. So no matter whether you want to lose or gain weight, if you can keep your hormones under control, it will be easier for you to achieve your goal. Follow the tips we mentioned in this article to fix your hormones that lead to weight fluctuation.
Eating right and making the right decision prevents several harmful diseases, including obesity. Remember that before making major changes to your diet, it’s best to consult with a doctor or nutritionist you trust. It will help you to be sure about your eating decision and its benefits to your body.