Hormones are responsible for controlling our mood, metabolic rate, appetite, fat rate, hunger and many other things. There are many types of hormones in our body which are responsible for our body’s weight. When it comes to losing weight, if diet and exercise are not producing the desired result, then it is likely that hormones are the culprit. Any hormonal imbalance in a body will eventually get in the way of efforts to lose weight.
Having a proper eating strategy and taking the right kinds of foods is one of the best ways to help power up the hormones in your body in order to boost the rate of metabolism. Below are 8 ways in which you can help boost the hormones in your body that aid in weight loss.
1 Avoid Too Many Carbohydrates During Breakfast
Try to avoid taking carbohydrates that are full of starch during your breakfast meals. Researchers from the University of Missouri have found out that eating a high protein breakfast will make you feel fuller throughout the day. In contrast to this, starting your day with a low protein breakfast or no breakfast at all is likely to lead to an intake of high-calorie but low nutrients foods throughout the day. Sticking to a high protein breakfast will help to set the dopamine levels throughout the day which will also give you more control over your appetite and prevent cravings for unhealthy foods. This also means that you should avoid taking common breakfast meals that are full of starch such as cereal and bread.
2. Calculate Your Daily Protein Intake
Your daily protein intake plays a very crucial role when it comes to your overall health and maintaining your weight. Protein is viewed as a key nutrient in the development of the body’s size and strength. It provides the basic building blocks for enzymes, tissues, and hormones while also accounting for 15% of the body. The ideal protein intake per 1kg of body weight should be in a daily range of 1.6 – 2.2g. Try to ensure that your breakfast meals consist of almonds and leafy greens as the essential amino acids present in them are the building blocks of protein which are necessary when it comes to producing melatonin, dopamine, serotonin, and growth hormone
3. Take a Starchy Carbohydrate Meal In the Afternoon or In the Night
Taking starchy meals such as beans and potatoes for breakfast can lead to cravings. However, eating at least one starchy carbohydrate meal in a day can help in the maintenance of serotonin and testosterone levels. So taking carbohydrates along with your evening meals is probably the best option.
4. Eat 3 – 4 Meals a Day
The classic breakfast, lunch, and dinner routine is very effective for losing weight when each meal is big enough to leave you satisfied. It is also important to make sure that you consume at least 30 grams of protein during each meal so as to maximize the synthesis of protein, which can also be a key strategy in protecting your muscles when dieting. The 3 – 4 meal structure can easily translate into weight maintenance as it follows social norms and thus it can be easily adopted into our daily routines. Skipping meals or waiting too long in between meals will make your body experience dips and spikes that will throw weight loss hormones such as insulin and cortisol out of balance. This will then cause your body to trigger a stress response that will make you overeat during your next meal.
5. Drink Water Before Each Meal
Drinking water will fill your stomach and also reduce cravings for excess foods. Additionally, drinking water instead of beverages that are laced with sugar such as soda or juice can save you more than 100 calories in each glass. Researchers at the University of Birmingham have found that people who drink water 30 minutes before their meals every day tend to lose 5 – 9 pounds over the course of 3 months. Journal Obesity has also conducted a study which revealed a 13% reduction in the intake of calories among overweight people who took water before their breakfast meal.
6. Eat Sweet or Sugary Foods Once a Week
Depriving yourself from the foods you like, is not a very effective long term solution when it comes to losing weight. This is why Weight Watchers encourages dieters to make health choices but also eat what they love. “You can’t resist temptation for ever”, says fitness expert Kelly, who offers promo codes for Weight Watchers at www.lodlois.com/weight-watchers-promotional-code/. It’s OK to indulge occasionally during your weight loss journey. A meal filled with calories and laced with sugar can be effective when it comes to maintaining your thyroid hormones while also boosting your rate of metabolism. Complex carbohydrates such as those found in whole-grain bread and pasta, fruits, vegetables, and brown rice help to balance glucose or blood sugar levels leading to a more steady production of energy in the body. Additionally, taking this type of meal at least once a week will help reduce your hunger and cravings for such foods.
7. Balance Your Cortisol Levels by Remaining Calm
Cortisol can lead to the dominance of estrogen by diverting resources away from estrogen and progesterone production which negatively affects weight loss. Imbalanced cortisol levels can also lead to accelerated aging. The main way to control the balance of cortisol in your body is to try and remain calm all the times. There are many ways to do this such as yoga, meditation, acupuncture, re-evaluating your priorities at home and work, journaling, taking a day off, and many others. Getting 7 – 9 hours of sleep during the night is also very effective in the management of stress.
8.Balancing Your Insulin Levels
The best way to balance insulin is by taking a proper diet particularly managing the intake of carbohydrates and ensuring that your diet contains healthy fats and proteins. Healthy fats and proteins will slow the absorption of sugar in the body. This, in turn, prevents a rise in blood sugar levels and decreases the need for insulin making you feel satisfied for longer and leaving you with stable energy and a decreased craving for foods.