Can the balancing of our hormones affect weight loss?
Very often women ask me why even though they eat healthy and exercise regularly still is so hard to lose weight?
Well, you might not realize that hormone fluctuation could be the key in your weight gain.
There are a few hormones that need to be balanced at any age in order to maintain a healthy weight. Those hormones are estrogen, progesterone, cortisol, leptin and insulin.
Estrogen – is the primary female sex hormone. It is responsible for the development and regulation of the female reproductive system and secondary sex characteristics. Men also produce estrogen, but women produce it at much higher levels. Girls who haven’t reached puberty and women in menopause are most likely to experience low estrogen.
During the menopause with women , the level of estrogen is too low, which affects the body in a way to not use blood sugar effectively. This can be results in more storage of fat and as a result of this- gaining weight. Very common during this period levels of all hormones tend to decrease, which including estrogen and Progesterone. If we have too much estrogen comparing to progesterone, that can gain weight and store more fat around middle section. This is call estrogen dominance. We must try to active balance between estrogen and progesterone , because when they are out of balance that could be the main reason to impedes weight loss. Healthy and normal levels of estrogen and progesterone are required for women to maintain a normal weight.
How to balance Estrogen for weight loss?
- reduce red meat intake.
- eliminate simple sugar and processed food.
- exercise daily.
- have estrogen rich food like flax seed, soy milk, soy yogurt, chickpeas, sesame seed, dried fruits, beans, millet etc.
Cortisol – is a steroid hormone, which is mainly released at time of stress and has many important functions in our body.Stress makes our body to produce more cortisol, as a result of that our body thinks it is going through a hardship and that it may starve. It will begin to store more fat around the midsection.
How to balance Cortisol for weight loss?
- try meditation, yoga, deep breathing, walking or anything that soothes you.
- taking Mg , vitamin B , fish oil and phosphatidyl serine as supplements.
- sleep better and longer.
Leptin– Leptin is a protein that is made in the fat cells, circulates in the bloodstream and goes to the brain. This hormone tells our brain that we have enough energy stored in our fat cells to maintain a normal metabolic process.
It’s been called the “obesity hormone” or “fat hormone”, but also “starvation hormone” as well.
Basically, the more fat we have, the more leptin our body make and the less food we will eat. Also in this content our metabolic rate should be higher.
On the other hand, the less fat we have, the less leptin we nave and our body will need more food to deal in this situation.
How to balance Leptin for weight loss?
- taking omega 3 supplements
- avoid simple sugars
- sleep enough, at least 8 hours in the right time.
- exercise regularly.
Insulin– When we eat food, it’s broken down into basic nutrients(protein breaks down into amino acids; fats into fatty acid and carbohydrates into glucose). Then all this nutrients must be transport into the bloodstream.
Insulin’s job is to helps shuttle the nutrients into cells by “telling” the cells to open up and absorb them. The key to weight loss success is to control our insulin level as low, as possible , by eating less carbohydrates.
When we eat carbohydrates (which breaks down into sugars), some of them are not immediately burned and they are delivered into storage as a building of fat.
How to balance Insulin for weight loss?
- eating enough protein with every meal
- eating at least 5 meals per day
- eliminate simple sugars
- eating enough vegetables.