I receive a lot of queries from the users like – “I’m eating healthy and also exercising, but not able to lose weight! Is there fault with the diet?” Well, it is not the faulty diet regime or workouts you’re doing. There are several other reasons beyond the common people’s knowledge that stops you from losing weight. Although the diet worked several months back, there is no guarantee that it would work now too. This is because of the fluctuations in your hormones, which is making you gain weight. And, by balancing these hormones, you can easily lose weight at any age.
Do you know that our mood, appearance and even the weight is influenced by the hormones? Yes! If your hormones are out of control, then you’ll see a lot of negative effects on your health as well as you weight. So, in this article, let us discuss how one can bring a balance in their hormonal changes.
List of Hormones Responsible for Weight Gain
There are four hormones that are responsible for weight gain namely – Insulin, Estrogen, Cortisol and Leptin. Let us now discuss each hormone in detail and how to balance them naturally to lose weight automatically.
The pancreas in our body release the hormone ‘insulin’ in order to regulate the blood sugar (glucose) levels. This hormone will become out of balance when you’re too obese or eat a lot of high sugar foods regularly. When there is high consumption of sugar content, the insulin simply stores it as fat, thereby making you fat.
How to Balance Insulin Hormone for Weight Loss?
On an empty stomach, drink a glass of water with 2 tbsp of Apple Cider Vinegar as it regulates your blood sugar levels, thereby balancing the hormone naturally. If you don’t like ACV, you may also drink 16 oz of filtered water (warm if you like) with lemon as it will naturally flush out harmful toxins from your body and helps in regulating the insulin levels.
Apart from this home remedy, you should also consider eating protein with every meal. Eliminate sugary, fast foods and only munch on low-glycemic foods like fruits, beans, and non-starcy vegetables. Eating small meals more often will also do the trick.
Although, Estrogen is a female sex hormone, even men will have it, but in less ratio. This is the main hormone that is responsible for the development of female body parts like breasts, hips, bum etc…Unfortunately, the imbalance of this hormone will cause slowdown of metabolism, thereby making the body store more fat. And since, estrogen is more in women, it is hard for ladies to lose weight than men. One of the main reasons for the spike (imbalance) in estrogen levels is the exposure to environmental estrogens (aka xenoestrogens).
How to Balance Estrogen Levels to Lose Weight?
In order to reduce or balance the estrogen levels, it is recommended to include high fiber content in your diet. You should aim for 35 to 45 grams of fiber per day and not more than that as it would upset your stomach. In addition to this, try to reduce the intake of red meat, also eliminate alcohol and processed foods.
Whenever we go into depression or lead a stressful life, our body releases a hormone called ‘cortisol’. In extreme conditions, this hormone will be released in surplus, thereby causing risk of heart diseases and also store visceral fat (aka belly fat). This is the reason why people with more stress usually gain weight as they tend to eat more compared to others.
How to Balance Cortisol Hormone for Weight Loss?
The only way to control the levels of Cortisol production is to lead a peaceful lifestyle. Since excessive Caffeine is linked to cortisol spike, it is suggested to limit the consumption or switch to a healthier option like Green tea. You can also practice meditation, take B Vitamin or magnesium supplement daily and finally get good sleep.
Leptin plays a very crucial role in our weight loss. Our body’s fat cells produce this hormone to tell our brain that we’re full or satiated. However, since we eat a lot of processed foods, which contain a type of sugar called fructose, our body just stores it as fat. And as a result of excess fat storage, our body releases too much of Leptin hormone, which makes our body become leptin resistant. That means, your mind will never get a signal that you’re full or not. Therefore, you end up eating more and eventually put on weight.
How to Reduce Leptin Hormone to Lose Weight?
The first thing you should do in order to balance the leptin levels is to get a proper sleep. It is suggested that the adults should get a minimum of 7 hours of good night sleep to stay healthy and active. Sleep deprivation creates an imbalance in the leptin levels and as a result, you end up craving for more sugary or high carb foods.
Apart from proper sleep, you should also consider taking Omega 3 supplements regularly. If you don’t like to use the supplements, you can get them from natural sources such as fish, chia seeds and grass-fed meats. Also, remember to reduce your consumption of sugar (especially, fructose from processed foods). Regular exercising will also improve your sleep cycle.
Hormone Balancing for Weight Loss: Final Overview
Finally, if you’re not able to lose weight even after following a diet and exercise, then you should first check whether you’re having any hormonal issues or not. And once you bring a balance in these hormones, you’ll automatically lose weight naturally.