Many of us forget that our weight is connected to our hormones as we struggle to lose weight. To maintain a healthy weight for our bodies, it is important to have a balanced amount of hormones. If these hormones are not in the correct amounts, it can lead to gaining weight.
To effectively lose weight and keep it off, we need to comprehend how our hormones affect our weight. Once we understand this relationship, Track Your Max can help you take the necessary steps to restore balance to our hormones and lose weight in a healthy and lasting manner.
Insulin and Weight
Insulin is essential for regulating weight gain and weight loss. It is produced in the pancreas and helps to balance the sugar levels in the blood. After eating a large meal, a large amount of insulin is released into the bloodstream. It is also released as needed during the day to keep the sugar levels in check. Insulin also helps to decide how much fat is stored and how much is converted into energy.
When insulin levels are high over a long time, it can lead to insulin resistance, elevated blood sugar, obesity, and metabolic syndrome. It is important to prevent an imbalance in insulin levels, as this can cause weight gain and ultimately lead to type 2 diabetes.
Stop eating foods that cause insulin resistance.
To maintain balanced insulin levels, we need to reduce our consumption of unhealthy foods. Eating too much sugar, fast food, and processed carbohydrates can lead to elevated insulin levels, resulting in weight gain and inflammation. A 2010 study found that even short-term consumption of these unhealthy foods can cause insulin resistance and weight gain.
Restricting carbohydrates in our diet can help prevent insulin resistance, according to a study published in the journal Nutrition and Metabolism. Additionally, drinking green tea, consuming omega-3 fatty acids from fatty fish, and eating enough protein can all help stabilize insulin levels.
Leptin And Appetite
Leptin is a hormone that is crucial to preserving a healthy weight. It can be thought of as an appetite suppressant created in your fat cells. Leptin communicates with your brain to let it know when you are hungry or full. When your leptin levels are balanced, you won’t be prone to overeating and will feel satisfied after eating a complete meal, which will last for a few hours.
Like insulin, leptin does not respond well to unhealthy foods. Have you ever noticed how quickly sweets and processed foods make you want more, even after only a short time? Consuming trans fats and processed foods for a long time can lead to leptin resistance.
When your body becomes unresponsive to leptin, your leptin levels become too high. Tests of leptin levels in overweight individuals often show levels up to four times the normal level. It is difficult to restore balanced leptin levels once they have become resistant. When leptin resistance is present, communication between the brain and leptin is interrupted, causing your brain to think that you are starving even though you are not.
To prevent leptin resistance or to reverse it, focus on the food, beverages, and supplements you consume. Everything in your body is affected by what you put into it, and leptin is no different. Excessive consumption of sugar can lead to a surge in leptin levels, so it is best to reduce your sugar intake.
Other ways to prevent or reduce leptin resistance include:
- Eating an anti-inflammatory diet
- Taking anti-inflammatory fish oil
- Exercising regularly
- Getting regular sleep
- Getting to know Ghrelin
How does estrogen impact weight gain?
Produced in the ovaries, estrogen plays an essential role in the proper function of all female reproductive organs. It encourages the storage of fat to ensure a healthy reproductive life. When estrogen is balanced, the correct amount of fat helps to execute female reproductive activities. However, too much or too little estrogen can lead to weight gain. Tracking your estrogen levels can reveal underlying hormonal imbalances that may be contributing to difficulty losing weight. Speak to our team to find out more about estrogen and hormone test panels.
Generally, women who are overweight have high levels of estrogen, as do those in the earlier stages of pregnancy. Conversely, when a woman goes through perimenopause and menopause, her estrogen levels significantly decrease. At this point, some women decide to go through hormone replacement therapy to supplement the diminishing estrogen levels.
How To Keep Estrogen At Optimal Levels
To balance estrogen levels naturally and prevent the weight gain that happens with an estrogen imbalance, you’ll want to do the following:
1. Commit to a regular exercise routine. Studies have found that exercise can reduce estrogen levels in obese women.
2. Eating foods high in fiber and vegetables from the cruciferous family, such as broccoli, cauliflower, Brussels sprouts, cabbage, kale, and bok choy, can also help.
3. Reduce exposure to endocrine disruptors, which are chemicals that interfere with natural hormones. Plastic containers, cans, and water bottles made with BPA should be avoided, and plastic should never be microwaved.
4. Choosing organic foods and phthalate-free cosmetics and personal care products is also recommended.
5. For those seeking further balance, bioidentical hormone replacement therapy, which uses plant-based hormones identical to those produced naturally by the body, may be an option.
Track Your Max has helped men and women make data-based healthcare decisions based on key health indicators from their own bodies. Take advantage of our state-of-the-art facilities and equipment that can chart your metabolism, hormones, biochemistry, and more. We are proud to serve Webster, TX, and the surrounding Harris County area. Call (832) 400-9501 to get started today!