The hormones that control your weight

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Weight is largely controlled by hormones. Research shows that hormones affect appetite and how much fat the body stores. The article will provide information to help regulate hormone levels in the body to help control your weight.

1. Insulin

The beta cells of the pancreas produce insulin, which is secreted in small amounts during the day and in larger amounts after meals. Insulin allows the cells in the body to absorb blood sugar for energy or to store it, depending on what is needed at the time.
Insulin is also known to act as the main fat storage hormone in the body. Insulin can signal fat cells to store fat and prevent stored fat from being broken down.
When cells are resistant to insulin (very common), both blood sugar and insulin levels rise dramatically. Chronically elevated insulin levels (called hyperinsulinemia) can lead to many of the health problems associated with hormone-disordered weight gain, including obesity and metabolic syndrome.
Overeating - especially sugar, refined carbohydrates and fast foods - increases insulin resistance and raises insulin levels.
Some tips to normalize insulin levels - the weight control hormone and improve insulin sensitivity:
Avoid or minimize sugar: High levels of fructose and sucrose promote insulin resistance and elevate insulin levels. Reduce Carbs: A low-carb diet can cause an immediate drop in insulin levels. Protein supplements: Protein actually helps increase insulin levels in the short term. However, protein will lead to a reduction in insulin resistance in the long run by reducing belly fat. Eat healthy fats: Omega-3 fats found in fatty fish can help lower fasting insulin levels. Exercise regularly: Overweight women brisk walking or jogging can improve insulin sensitivity after 14 weeks of exercise Get enough magnesium: People with insulin resistance often have low magnesium levels, and magnesium supplementation can can improve insulin sensitivity. Drink green tea: Green tea can lower blood sugar and insulin levels.

2. Leptin

Leptin is produced by the body's fat cells, also known as the satiety hormone that reduces cravings and makes you feel full, or the signaling hormone, whose role is to communicate with the region. hypothalamus, the part of the brain that regulates appetite and food intake.
Leptin signals the brain that enough fat is stored and no more is needed, which helps prevent overeating.
People who are overweight or obese often have very high levels of leptin in their blood. Research shows that leptin levels in obese people are four times higher than those of normal weight.
If leptin reduces appetite, then obese people with high leptin should start eating less and losing weight.
In obesity, the leptin system does not function as it should leading to leptin resistance.
When leptin signaling is impaired, the message to stop eating doesn't reach the brain, so it doesn't recognize that you have enough energy reserves. In essence, your brain thinks it's hungry, so you want to eat.
Leptin levels also decrease as you lose weight, which is also considered the main reason why it is difficult to maintain weight loss in the long term. Your brain thinks you're hungry and prompts you to eat more than usual.
Two potential causes of leptin resistance: chronically elevated insulin levels and inflammation in the hypothalamus.
Some ways to improve leptin sensitivity:
Avoid using inflammatory foods: Limit inflammatory foods, especially drinks with sugar and trans fats. Eat certain foods: Eat more anti-inflammatory foods, such as fatty fish. Exercise regularly: Moderate physical activity improves leptin sensitivity in the body. Get enough sleep and good quality sleep: Studies have shown that not getting enough sleep leads to decreased leptin levels and increased appetite. Supplements: In one study, women on a weight loss diet that took alpha-lipoic acid and fish oil lost more weight while also reducing leptin.

3. Estrogen

Estrogen, the most important female sex hormone, is produced by the ovaries, and is involved in the regulation of the female reproductive system. As hormone disturbances both very high and low levels of estrogen can lead to weight gain, age-dependent...
To maintain fertility during the reproductive years, estrogen begins to accelerate the process. fat storage during puberty. In addition, estrogen can stimulate fat gain in the first half of pregnancy.
Obese women tend to have higher estrogen levels than normal weight women, and some researchers believe this is due to environmental influences.
During menopause, estrogen levels drop due to less ovarian production, fat storage sites shift from the hips and thighs to visceral fat in the abdomen, promoting insulin resistance and increasing risk chance of disease.
Following this diet and lifestyle can help manage estrogen:
Fiber: Eat plenty of fiber if you want to lower your estrogen levels. Cruciferous vegetables: Eating cruciferous vegetables can provide many benefits for the hormone estrogen. Flaxseeds: Although the phytoestrogens in them are controversial, flaxseeds appear to have a beneficial effect on estrogen in most women. Exercise: Physical activity can help normalize estrogen levels including in perimenopausal and menopausal women.

4. Neuropeptide Y (NPY)

Neuropeptide Y (NPY), a hormone produced by cells in the brain and nervous system, has a stimulating effect on appetite, especially for carbs, and is highest during periods of fasting or starvation.
Neuropeptide Y levels rise when you're stressed, which can lead to overeating and belly fat gain. Recommendations to reduce NPY:
Eat enough protein: Eating too little protein increases NPY release, which leads to hunger, increased food intake and weight gain. Do not fast for too long: Animal studies have demonstrated that fasting for a long time, such as more than 24 hours, can significantly increase NPY levels. Soluble fiber: Eating more soluble fiber as prebiotics helps feed the friendly bacteria in the gut which can lower NPY levels.

5. Glucagon-like peptide-1 (GLP-1)

Glucagon-like peptide-1 (GLP-1), the hormone produced in your intestines as nutrients enter the intestines. GLP-1 plays an important role in keeping blood sugar levels stable, and also makes you feel full. Researchers believe that the reduction in appetite that occurs soon after weight loss surgery is partly due to increased GLP-1 production.
In one study, men given a GLP-1 solution for breakfast reported feeling more satisfied with their meal and ended up eating 12% fewer calories at lunch.
Suggestions to increase GLP-1:
Eat more protein: Protein-rich foods like fish, whey, and yogurt have the potential to increase GLP-1 levels and improve insulin sensitivity. Eat anti-inflammatory foods: Chronic inflammation caused by consuming inflammatory foods is associated with reduced GLP-1 production. Green vegetables: In one study, women who consumed green vegetables like spinach and kale had higher GLP-1 levels and lost more weight than a control group. Probiotics: Probiotics may increase GLP-1 levels, leading to reduced food intake.

6. Cholecystokinin (CCK)

Like GLP-1, cholecystokinin (CCK), another satiety hormone, is produced by cells in the gut. Higher levels of CCK have been shown to reduce food intake in both lean and obese individuals.
Strategies to increase CCK:
Protein: Eat plenty of protein at every meal. Healthy fats: Eating fats stimulates CCK release Fiber: In one study, when men ate a meal containing beans, their CCK levels doubled compared to when they ate a low-fat meal fiber.

7. Peptide YY (PYY)

Peptide YY (PYY), another intestinal hormone that controls appetite, is released by cells in the intestines and colon.
Peptide YY plays an important role in reducing food intake and reducing the risk of obesity.
Strategies to increase PYY:
Low carb diet: You should eat a low carb diet while using unprocessed foods to keep blood sugar stable. Elevated blood sugar may decrease the effects of PYY. Protein: Eating more protein from animal or plant sources can increase PYY levels. Fiber: Eat plenty of fiber. The hormones work together to increase or decrease appetite and fat storage. If your body systems aren't working properly, you may find yourself struggling with weight problems. However, making changes to your diet and lifestyle can have a dramatic effect on these hormones.

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References: healthline.com, aarp.org