If you are obese or overweight and want to shed a few pounds, you should know some mechanisms before starting your diet. Sometimes the number of calories you consume on a daily basis is not the only factor responsible for storing fat in your body. In some cases, a hormonal imbalance can cause weight and cause long-term water retention and weight gain.
Certain hormones can promote weight gain
For Weightwatchers, Josh Axe, a doctor of natural medicine and clinical nutritionist, explains that hormones influence several aspects related to weight gain. They can have an impact on appetite, metabolism, muscle mass, stress, sleep, water retention but also the body’s ability to use glucose.
In other words, hormones play an important role in weight fluctuations. Ghrelin, also known as the hunger hormone, works with leptin, the satiety hormone, to entice a person to eat and stop at some point. Sometimes individuals ignore the hunger and satiety signals sent back to them by their bodies, and eat in excess. Sometimes cortisol, a hormone linked to stress, can be elevated and lead to fat storage around the abdomen. This hormone can also increase the level of hunger experienced, and push to consume more calories.
When a person feels hungry, the body sends alarm signals to the hypothalamus to ensure the secretion of ghrelin and stimulate appetite. When the stomach fills, the body sends signals to the hypothalamus to cause the person to stop eating. But if the human body is very well tied, certain factors can cause a regulation of this system. The consumption of processed foods, lack of sleep or lack of sport can disrupt the body and cause weight gain. Here are 4 steps to follow to regulate leptin, as relayed by Healthline:
1. Avoid inflammatory foods
As Nathalie Négro, dietician quoted by Doctissimo, explains, certain foods promote inflammation. These are mainly foods rich in sugars that have a high glycemic index such as refined carbohydrates low in fiber, chips, overcooked cereals, meats or palm oil.
2. Eat anti-inflammatory foods
As part of a slimming diet, certain foods can be effective in slimming and boosting metabolism. Vegetable proteins, herbs and spices, whole grains, pulses and foods rich in omega 3 such as salmon or herring are anti-inflammatory foods to consume more often.
3. Get enough sleep
Sleep plays a crucial role in a person’s well-being. To lose weight effectively, study, insufficient sleep leads to a drop in leptin levels and can have an impact on the appetite felt during the day.
4. Engage in regular physical activity
Playing sports burns calories and balances daily energy intake. In addition, one study indicates that aerobic training has been able to regulate leptin levels in obese adults with diabetes.