Good Lifestyle

Weight loss is a rather complex topic when we think of it. There are many online studies and articles that talk about it, but few enter the area related to hormones. Therefore, in this article we will look at 10 hormones that influence weight gain in women.

#1 thyroid

The thyroid gland is in the throat and is responsible for the production of three hormones: T3, T4 and calcitonin. These hormones have the role of regulating metabolism, sleep and heartbeat. In some cases, the thyroid gland can produce hormones that lead to hypothyroidism.

Hypothyroidism is usually manifested by weight loss, depression, constipation, fatigue and increased cholesterol levels. However, in fact, hypothyroidism is characterized by water retention in the body, which can lead to the accumulation of unwanted kilograms.

#2 insulin

Insulin is a hormone produced by the pancreas that helps to transport glucose into cells, thus maintaining the normal level of blood glucose.

The consumption of processed foods, artificially sweetened drinks, alcohol and unhealthy foods can lead to insulin resistance. In this case, muscle cells no longer respond to insulin and can no longer take over blood glucose, which increases the sugar level in the body. These problems can eventually lead to weight gain and type 2 diabetes.

To treat insulin resistance, it is advisable to exercise for at least 4 hours a week and consume foods with low calorie content (between 2,000 and 2,200 calories), but high in nutrients. The consumption of fatty fish, nuts, olive oil and foods rich in Omega 3 can be helpful. It is also important to drink between 3 and 4 liters of water a day.

#3 leptin

Leptin is a hormone that helps you figure out when you should stop eating. But the excessive consumption of foods rich in sugar and processed foods can lead to the transformation of the surplus of fructose into fat, which is stored in different areas of the body, including on the liver and stomach.

Fat cells in the body release leptin in the blood, and the more foods you consume, the more fat accumulates, and the level of leptin increases. This growth can lead to an imbalance in the body, and the brain no longer responds to the signals that tell you when you have to stop eating.

These problems can eventually lead to weight gain.

To maintain a low level of leptin in the body, it is advisable to eat small meals every 2 hours and make sure you keep your body hydrated, because dehydration can cause hunger.

#4 Grelle

Grelina, also known as the "hunger hormone", is secreted by the stomach and plays an important role in stimulating appetite and storing fat.

During strict diets or during fasting, the level of Greek can increase, which can lead to an increase in appetite and an increase in fat storage in the body.

To maintain Greek level at a low level, the following strategies may be helpful:

• It consumes six meals a day, including three main meals and two snacks, to maintain the level of stable blood glucose.
• Eat healthy foods such as fresh fruits, vegetables, protein sources and fiber.
• After you have finished eating, drink half a cup of water every 20 minutes, to reduce the appetite and keep the body hydrated.

# 5 estrogen

Both increase and decrease in estrogen levels can lead to weight gain. The increased level of estrogen in the body can cause overproduction of this hormone by ovarian cells. Currently, the meat we consume contains many hormones, steroids and antibiotics that behave like estrogen, once in the body. These substances lead to insulin resistance and increased blood glucose levels.

If the body does not have enough estrogen, it begins to look for other energy sources to restore the glucose level. Thus, the body can store excess fats.

How can you maintain the level of estrogen?

- Avoid alcohol consumption - do regular physical exercises, including yoga, which can help reduce stress levels, especially if you are menopause - consumes rich in phytoestrogens, such as whole grains, vegetables and fresh fruits.

# 6 Cortisol

Cortisol is a hormone produced by stress glands. It is released when you experience stress, anxiety, nervousness or anger. Cortisol helps to mobilize energy by transporting fat from fat deposits to hungry cells or to working muscles.

Cortisol usually helps maintain mental health.

How to reduce cortisol level:

• Get out of the routine and experience something new on a free day.
• It leaves the concern for the opinion of others.
• Practice yoga or meditation to reduce stress.

#7 testosterone

Testosterone is an important hormone for fat burning, reinforcing bones and muscles. In women, it is produced in the ovaries. Age and stress can reduce the level of this hormone in the body, which can lead to fat accumulation.

How can we maintain testosterone levels?

• It consumes foods high in protein, such as meat, fish, legumes, nuts and seeds.
• Add zinc -rich foods to your diet, such as oysters, pumpkin seeds, mushrooms, spinach and brown rice.
• Do regular physical exercises to maintain testosterone levels in the body and reduce stress.
• Sleep enough, because the lack of sleep can reduce testosterone levels.
• Avoid alcohol and tobacco, as they can reduce testosterone levels in the body.

# 8 progesterone

In order to maintain health, the level of progesterone must be balanced in relation to the estrogen. If this balance is disturbed, problems such as menopause, stress or weight gain may occur, especially when using contraceptive pills.

To maintain an adequate level of progesterone, these tips can be followed:

• Avoid consuming processed foods and relies on natural, integral and healthy foods
• do regular physical exercises that help you maintain a healthy body weight and reduce the stress level
• Try to avoid stress, which can disrupt hormonal balance and negatively affect progesterone. You can resort to different relaxation techniques or activities that help you reduce your stress, such as yoga or meditation.

#9 Melatonin

Melatonin is a hormone secreted by the pineal gland that regulates the circadian rhythm during sleep. If you sleep in a dark room, the level of melatonin in the body will increase, and your body temperature will drop. This helps maintain a healthy circadian rhythm, and the lack of restful sleep can lead to stress and eventually gain weight.

To maintain the level of melatonin, follow the following tips:

• Sleep in a dark room at least 7-8 hours a night.
• Do not eat late in the evening, thus avoiding an increase in insulin levels and metabolism.
• Close all gadgets at least an hour before you go to bed to reduce mental stimulation and help your body prepare for sleep.
• It consumes foods rich in nutrients that help to produce melatonin, such as goji, nutmeg, coriander and sunflower seeds.

#10 glucocorticoids

This hormone is called glucocorticoids and plays an important role in regulating the metabolism and blood sugar level. However, a high level of glucocorticoids can lead to inflammation and health problems, such as obesity and diabetes.

To reduce the level of glucocorticoids in the body, here are some useful tips: