If you feel stuck in your weight, this article is for you. 9 main hormones are controlling your weight. I'm not going to go all sciency on you, but you should know that these hormones can make you feel weird during peri-menopause. Either help you gain or lose weight. Research shows that hormones can influence your appetite and weight. So, I'm going to explain simple natural fixes you can do to control your hormones and lose weight.
A lot of women feel depressed and go around their daily life with low self-esteem because they can't control gaining weight. Even when they think they're doing the right thing, the weight keeps coming. This weight gain affects their mood- because they're always feeling anxious and stressed about it- and end up being easily triggered by the people closest to them. Their attitude ends up affecting their relationship with family, partners and work colleagues.
At some point, they might even throw the towel and give up. Start telling themselves "I actually don't care, it's part of ageing." The truth is that when they tell themselves lies, they end up feeling worse because they are debating between two feelings inside of them. Women are really good at hiding their feelings. This suppressing ain't right. Once they realize the real emotion, they will be able to take action, lose the weight and feel A-mazing.
It sounds impossible. Right? How can you be able to lose 5, 10 kgs of weight, boost your confidence, improve your relationships and just be plain happy? Really happy?
There is an approach you can take. A different one from just waiting for something to happen. What if I told you that it isn't your fault. Your hormones are responsible for this. Specifically, these hormones:
Insulin: is the primary fat storage hormone n the body.
Leptin: produced in your fat cells, is responsible for reducing your appetite and make you feel full.
Ghrelin: known as the hunger hormone. It's responsible for telling your brain to eat when your stomach is empty.
Cortisol: the stress hormone. It's released when your body is under stress. But when it's both too high or too low, you will tend to overeat and gain weight.
Estrogen: female sex hormone. As with cortisol, both very high or low levels can make you gain weight. During menopause, estrogen levels drop the site of the fat storage shifts from the hips to the belly.
GLP1 glucagon-like peptide: can decrease appetite and increase weight loss.
CCK (Cholecystokinin): reduces appetite and is produced when you eat protein
PPY (Peptide YY): higher levels may reduce appetite.
Thyroid hormones: are the main metabolic hormone in the body. T4 is inactive and must be converted into T3 in order to affect your metabolism. High levels if cortisol can inhibit the conversion.
All of these might affect weight, and yes, they have to do with your nutrition and lifestyle. The truth is that, after 40, we HAVE to look at what we eat, how much and the type of exercise we do.
So, how can you fix this, without taking medication? Well, if you have talked to your doctor and you have no medical condition, here are some things you can do that will get you seeing changes:
* Reduce your carbohydrate intake - helps to reduce insulin levels and aids to regulate CCK, PPY.
* Eat plenty of protein and of prebiotic soluble fibre.
* Avoid high amounts of processed sugar (fructose and sucrose) promotes insulin resistance, as well as refined carbs, high fructose syrup, sugar-sweetened drinks, and fast food - these aids to regulate insulin, leptin, Ghrelin, GLP_1
* Include plenty of healthy fats to regulate insulin, leptin, cortisol & CCK.
* Exercise regularly (brisk walk, jog and some resistance training) this helps to control most of the hormones, especially insulin, cortisol, estrogen and thyroid. Combining high intensity exercises with reisistance and cardio exercises improves your hormones and hence help you to lose weight.
* Eat enough magnesium.
* Drink green tea
* Eat more anti-inflammatory foods that will help to maintain healthy levels of leptin (helping you to keep your ideal weight once you lose it)
* Get enough sleep - these will help lower cortisol levels take special and assist the thyroid hormones.
* Supplements to lower your insulin levels.
* Practice meditation, listen to music to relax and lower your cortisol levels.
* Add flaxseeds to your diet.
* Avoid fasting for extended periods (24+h) because this can have an opposite effect in women by triggering hunger, especially for carbs.
In conclusion, hormones work together to increase or decrease your weight. The good thing is that your diet and lifestyle can have a significant impact on the effects these hormones have on your weight.
If you found this helpful but feel the need to get some help in your weight loss journey, reach out to me and I'll be glad to help you feel and look A-mazing.