Did you know that it’s not always the calories that increase the number on the scale? It could be your hormones, which can help you to solve the confusing puzzle of weight loss. Hormones regulate body weight, hunger, and metabolism. Here are 5 ways to make your hormones work for your body and not against it.
1. Eat nourishing and nutrient-rich foods
You might have noticed that after eating certain foods, you feel full longer, and they’re more satisfying than others. As a result, you have less cravings during the day. Here is the magic of leptin, a weight loss hormone which is responsible for your fullness. Go for proteins and healthy fats, consuming which is an excellent way to nourish your body and activate leptin. Leptin signals the brain that you are no longer hungry. A recent study published in the American Journal of Clinical Nutrition confirms that a moderate increase in dietary protein, healthy fats, and full-fat dairy improves the regulation of satiety and, consequently, body weight.
2. Testosterone and muscle building
Testosterone is responsible for building muscle and is also a great weight-loss tool. You can easily get this sex hormone by weightlifting! The more testosterone you have, the more weight you can lose while getting healthy and lean. You should feel a bit sore in the muscles after the right amount of repetitions. However, you do not necessarily have to go to the gym to activate testosterone! Lift a toddler, a car seat, do groceries, and you’ll notice the results!
3. Breakfast is the queen of weight loss
In the morning, you break your overnight fast when your body is actively burning calories. The body’s heart rate and breathing rate are slowing down, which means you have a slow metabolism while resting. You need to kick-start your metabolism, preferably with protein and fiber. Choose eggs, avocado, green salad, nuts, and whole-grain toasts!
4. Sleep 7-8 hours!
Your hunger hormone, ghrelin, increases if you don’t sleep enough; while the levels of the weight loss hormone, leptin, decrease. Therefore, you overeat to get more energy and make up for the lack of rest, since your body thinks that if you are tired, you require energy in the form of food!
The yogis practice breathing techniques, which speed up your metabolism by altering the levels of adrenal hormones in the body. In a recent study, scientists asked the participants to breathe through a single nostril, which they repeated 3-5 times a day for one month. They found out that the participants had an increase in resting metabolic oxygen consumption by up to 40%, and this simple practice helped them drop 5-7 pounds on average.
You can always return to your daily habits, or you could try these 5 tips and experiment with weight loss. Trust me, if your hormones are in check, you’ll drop pounds without starving or puffing at the gym!