The process of losing weight is sometimes too complex. There are many diets – some of which we must get away as soon as possible -, concepts, nutritional myths and much more. What should we consider. Things get even more complicated when they tell us that some of our hormones are involved in our weight loss and that if we do this or that, we can lose weight thanks to them or, on the contrary, boycott all our efforts.
Therefore, we have compiled a list of the hormones that are involved in weight loss or gain, how they affect us and what we can do to put them on our side.
These are the hormones related to the control of our weight
It is a hormone that regulates the appetite and generates the signal of satiety . This hormone is mainly produced by the adipose tissue and acts as a thermostat that informs the hypothalamus about the size of the body’s white fat deposits . The hypothalamus helps regulate body weight causing the reduction of food intake.
Leptin has the effect of decreasing appetite and increasing the energy degree.
We have some ways to promote or activate the presence of leptin in our body to help us lose weight.
- To begin with, strict diets and fasts of more than 12 hours should be avoided since, far from helping us lose weight, what they can achieve is to reduce the levels of leptin in our body.
- Perform exercise in a regulated way since this can help improve the sensitivity to leptin.
Avoid strict diets, exercise, not consume alcohol and sleep well help keep leptin under control
- Reduce our consumption of alcohol since its intake can alter both leptin and ghrelin levels.
- Rest properly. Not enjoying adequate sleep can, like alcohol intake, alter leptin levels in our body. Sleeping less than 4 hours two days in a row can cause leptin to fall by 18% in our body.
Ghrelin is the hormone that opposes leptin. The development of the sensation of hunger also depends on it . The maintenance of weight depends to a great extent on this hormone, since an imbalance can lead from obesity to malnutrition.
This hormone is secreted by the digestive system and in situations in which the person takes a long time without eating, the organism segregates it to generate hunger in search of nutrients.
Therefore, one of the recommendations to maintain the production of ghrelin controlled – or even at levels that help us lose weight – is not to spend very long periods of time without eating . The same happened with leptin.
Similarly, resting properly helps reduce ghrelin levels because sleeping poorly can increase the production of the hormone by 28% .
Cortisol is known to be the stress hormone since it is released when we experience episodes of anxiety or stress . Higher peaks of cortisol are also related to weight.
This hormone controls the lipid, protein and carbohydrate metabolism . Cortisol can cause accumulations of fat in the abdomen , in addition to increasing insulin levels and sugar cravings.
One way to try to keep this hormone at adequate levels is to avoid stress, which is not always so simple. Therefore, there are a number of techniques that help us keep stress under control , at the same time as cortisol levels.
In times of high stress, or if we want to relax more, the ideal is that we learn breathing and relaxation techniques , practice sports and look for some concrete activity such as Yoga that can help us.
In addition to controlling the blood sugar level, insulin also influences metabolism . This implies that the loss or gain of weight depends partly on it . In addition, this hormone affects some enzymes related to the use of fats, such as triglyceridolipase.
To maintain insulin levels – unless you have a problem like type 1 diabetes – the ideal is to maintain a healthy diet , low in sugars and unhealthy carbohydrates . Performing physical exercise can also help us maintain the correct insulin levels.
It is an intestinal hormone that controls the appetite . This hormone is activated in response to the arrival of fats and proteins in the intestine as it is responsible for stimulating their digestion. When it is released, the food intake and the duration of our meals are reduced .
One way to activate cholecystokinin secretion is to eat nuts . This food is healthy, does not interfere with our diets and will help us activate the creation of cholecystokinin promoting satiety.