Weight loss does not need to be a confusing puzzle that you need to solve. There are plenty of ways you can trigger weight loss hormones that will get you moving toward your weight loss goal.
Science is uncovering real links between female hormones and weight loss or gain, appetite and metabolism. In fact, experts advise that women can take advantage of such hormones to help manage their weight and stay in shape. Here are seven ways that you can stimulate your weight loss hormones.
- Reduce Stress
One of the culprits in weight gain is the stress hormone cortisol. When you are stressed cortisol levels rise, which often prompts binges and the consumption of sweets, fats and unwanted carbs that cause blood sugar spikes that lead to even more hunger.
Cortisol also plays a key role in belly fat, which is the most dangerous type of fat.
Get your stress under control, and there are many ways to do so, including relaxation, yoga, tai chi and meditation. Therefore, make an anti-stress plan and stick with, your waistline will thank you.
- Never Skip Breakfast
By eating breakfast, you are literally breaking your overnight fast. Therefore, it’s important that you do so to turn on your weight loss hormones. While we sleep we fast, and we burn very few calories as our bodies process our day. Our heart rate and breathing slow down, which slows the metabolism.
According to WebMD, you should give your metabolism a jump-start every morning, with plant-based proteins. Don’t eat a high calorie fat rich meal, and make sure the meal is higher in protein and good fat than it is in carbohydrates.
- Learn To Breathe
If anyone knows how to breathe- it’s yogis. They focus there breathing, which can help speed metabolism, by affecting the levels of the adrenal weight loss hormone. In a study, published by the Indian Journal of Physiology & Pharmacology, researchers had participants breathe through one nostril at a time. When this was repeated four times a day over a month, participants saw their resting metabolic oxygen increase up to 37%.
- Eat Satisfying Foods & Reduce Your Cravings
Let’s be honest, some foods are more satisfying and filling than others. You can tell by how long you feel satiated before you feel the need to eat again.
Leptin, the weight loss hormone, is responsible for feeling satisfied. Protein is an excellent way to keep your body nourished, and activate leptin, leaving you feeling fuller for longer. Leptin sends signals to your brain that you should stop eating, because you’re no longer hungry.
A study published by the American Journal of Clinical Nutrition indicates that a slight increase in protein, associated with exercise, and a controlled diet can improve the regulation of body weight. The result of the study showed that eating protein increased fullness, helping people to lose body fat, rather than muscle mass.
- Burn Fat While You’re Sitting
The thyroid produces weight loss hormones. One study measured the levels of Thyroxine and Triiodothyronine in obese children before and after a program to lose weight. The result was that a small weight loss was enough to decrease the levels of both.
This results in a more efficient metabolism when your body is resting, speeding up weight loss. Even losing just 5 pounds can activate those thyroid weight loss hormones to continue the weight loss process.
- Increase Muscle Mass
The hormone that is responsible for adding bulk to body builders can also be a weight loss tool. Testosterone is present in women and men, and it increases by weight lifting. Thus, the higher your testosterone levels the more weight you lose, because muscle burns fat.
How much is enough? If you lift enough repetitions with enough weight, you’ll start to feel the burn, or muscle soreness. This is enough to see results. To give you an example, you can activate this hormone by simply hauling your groceries from the car to the kitchen.
- Get Good Sleep
Remember leptin? Your leptin levels decrease when you’re not getting sufficient sleep. This leaves you susceptible to overeating, and leaves you reaching for fatty and unhealthy foods. This is because your body is craving energy and your leptin levels aren’t high enough to tell your brain to stop.