Editor’s Note: Fat loss and weight loss is almost entirely dependent upon how many calories are being burned vs how many calories are being consumed. That is it. There is no magic trick or special piece of advice that you are missing that is going to skyrocket your diet results, which only a few elite fitness guru’s know. However, having a knowledge of proper nutrition and training will help you make sure that you; a) feel better while dieting, b) preserve muscle while losing fat, c) Keep the weight off once you lose it and d) maintain healthy testosterone levels and sex drive. This is a fantastic article to take into consideration when eating on a caloric deficit and creating your meal plans. Bonus Note: At Menprovement, we strongly recommend you get a calorie tracking app/software such as MyNetDiary or MyFitnessPal in order to keep track of how many calories you are both burning and consuming to make sure that you achieve your weight loss goals swiftly and predictably. Enjoy the article!
Regulating Hormones Can Help With Weight Loss
Hormones play an important role with weight loss. Hormones such as ghrelin and leptin, are in charge of your appetite, and will trigger hunger signals that can cause you to feel full. Should these hormones become unbalanced; losing weight can be very difficult and cause strong eating urges. If possible, sticking to healthy foods and a healthy lifestyle can lessen appetite imbalances and weight gain.
Leptin comes from “leptos” the Greek word for “thin.” Your fat cells actually produce leptin, which is known as the “satiety hormone” which reduces your appetite throughout the day. Leptin plays an important role with weight loss. The hormone is responsible for signalling your brain to aid with regulation of food intake and satiety.
Its main purpose is to signal your brain that there is a sufficient amount of fat stored to help reduce overeating.
Most obese individuals have higher levels of leptin in their blood compared to thinner people. Having higher levels of leptin can build up a resistance, which leads to not signalling the brain to stop food intake.
As a result, your brain becomes confused and thinks you’re truly hungry when you aren’t.
Helping the leptin levels
– Avoid inflammatory foods, such as sugary drinks and processed foods. This causes inflammation in your stomach.
– Crash dieting is not good because the weight lost will return, due to not having enough leptin.
– Green fruits and vegetables are full of nutrients and are low in calories. They will fill you up, especially broccoli, kale and spinach.
– Omega-3 can boost your leptin levels. Overweight people release too much of these molecules which your body uses to fight against inflammation.
– Sleep 7-9 hours each night. Regulating your sleep patterns can increase your leptin levels and decrease your appetite.
Ghrelin is known as the “hunger hormone” and is responsible for having that feeling of hunger. Ghrelin is produced by cells in your gut. Before eating, your ghrelin levels will rise, signalling hunger. After eating, your ghrelin levels will descend for about three hours. Lowering these levels will often lead to a decrease in body fat.
A few tips to improve ghrelin levels:
– Eat every 4 hours: To keep ghrelin low, eat every 3-4 hours as ghrelin is produced every 4 hours.
– Fructose: Can help increase ghrelin. It also can help prevent leptin from returning to normal after a meal.
– High fibre foods: The levels of ghrelin are high until the wall of your stomach stretches, making you feel full. Salads or vegetable soups can help you reduce bloating in your stomach and are healthier than foods that are processed.
– Protein: Eating protein throughout the day can decrease ghrelin levels and cause you to feel fuller for longer. Eggs at breakfast and a protein powder shake would be a good start.
– Sleep: Rest for at least 7 hours every night. Sleeping less than 7-8 hours per night has often been associated with higher ghrelin levels, increased hunger, as well as body weight.
– Stress: This is often linked to higher body weight and the production of ghrelin. Activities such as walking, meditation, relaxing in a hot bath, or yoga can reduce your stress and lower ghrelin.
– Sugar: Avoiding drinks high in sugar can help improve the response of ghrelin after meals.
Although aerobic activities, such as walking or running for 30-60 minutes per day, can be a great workout for your body – it actually causes ghrelin levels to rise and leptin to decrease, which you do not want.
Brisk training is a type of exercises that can be done anytime or anywhere. The idea is to maximize your heart rate with a high intensity workout for about 30-60 seconds at a time. This maximum heart rate is then followed by a low intensity exercise for another 30-60 seconds.
Some examples of brisk training include:
– Biking outside or indoors
– Jumping jacks
– Run in place
Burst training is effective in curbing your appetite and stabilizing weight gain for the long-term.
Leptin and ghrelin both have major parts to play in appetite, food intakes and hunger. Stabilizing your hormone levels by lowering or raising each one so that it is balanced, can work if there are no weight fluctuations.
These hormones act like switches in your body. They help stop you from starving during times of fasting. An unhealthy diet and lifestyle can cause the failure of signals being sent to your brain. This results in weight gain. When these signals don’t work correctly, losing weight becomes a much harder task.
– Avoid sugar and processed foods
– Burst training
– Eat every 3-4 hours
– Get a good night of rest
– No crash dieting
Consuming healthier foods shall repair your hormones and help to keep the weight off for longer. Live healthier and start eating the right foods.