If you want to maintain a healthy weight, you should not only take care of the quality of eating and exercise regularly, but you should also take care of the balance of hormones responsible for feeling hungry and full.
In a report published by the French magazine "Santeplus", the writer "Lawrence O" says that the increase in body fat percentage may not always mean that the problem is the number of calories you eat per day, but may sometimes be the cause of a hormonal imbalance that leads to long-term water retention and weight gain.
The writer explains that the hormone leptin, which is also called the "satiation hormone", affects the metabolism and appetite control, so activating this hormone is an effective way to get rid of excess weight.
Some hormones promote weight gain
Naturopathic and clinical nutritionist, Josh Axe, asserts that hormones affect weight because they control appetite, metabolism, muscle mass, stress, sleep, water retention, and the body's ability to use glucose.
Ghrelin, also called the "hunger hormone," prompts us to eat, while leptin (the satiety hormone) sends us signals to stop eating.
As for cortisol, known as the "stress hormone", when it is high, it may cause fat to be stored around the abdomen, and prompt us to consume more calories.
Losing weight by activating the satiety hormone?
When you feel hungry, the body sends alarm signals to the hypothalamus to ensure that it releases the hormone ghrelin and stimulates appetite.
When the stomach is full, the body sends signals to the hypothalamus to make you stop eating.
But some unhealthy habits, such as consumption of processed foods, lack of sleep and lack of movement, may cause hormonal disturbances and lead to weight gain.
Here are some steps to follow to regulate leptin:
1- Avoid inflammatory foods
According to dietitian Natalie Negro, foods high in sugars and refined carbohydrates low in fiber, potato chips, meat and palm oil are all inflammatory foods.
2- Eat anti-inflammatory foods
There are some foods that are most beneficial for boosting metabolism, losing weight and fighting infections, including foods rich in plant proteins, herbs and spices, whole grains and legumes, and foods rich in omega-3 acids, such as salmon and herring.
3- Get enough sleep
Sleep plays a vital role in promoting health and weight loss, and not getting enough sleep reduces leptin levels, which affects appetite during the day.
4- Doing exercise regularly
Aerobic exercise helps burn calories and balance out the amount of calories consumed per day.
One study also suggests that aerobic exercise helps regulate leptin levels in obese adults with diabetes.