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This is a reliable way to reduce the weight of stubborn solids.
Beat on the sidewalk every day and drink green juice, but still don’t see any results? Your hormones may be the culprit.
Hormones are responsible for everything from controlling appetite to providing energy to cells, and play an important role in how your body uses and stores fat.
When they work well, these little messengers can help you lose excess weight and help you maintain your target weight, but when they become abnormal due to your diet, training style, or stress level, they may delay or reverse Your weight gains.
If you suspect that you have a hormonal imbalance, please write down your symptoms and make an appointment with your general practitioner or naturopath. Although a single test cannot assess all your hormone levels, the doctor will request a diagnostic blood test on any blood that may be malfunctioning.
Once you have a better understanding of where your body may need help, use these hormone balancing tips provided by Belinda Kirkpatrick, co-author of naturopaths and health hormones, to keep your internal chemistry The reaction returned to normal.
Cortisol
What it does: “Cortisol is one of your body’s main stress hormones,” Kirkpatrick explained. “It provides your body with energy during stress, but it also increases your appetite and slows down your metabolism. If you have prolonged stress-and cortisol is produced for a long time-you may gain weight [especially around your stomach] And it is difficult to transfer kilograms. “
How to hack it
1. Relax
Kirkpatrick said it’s okay to refuse social gatherings occasionally, and use this time to relax and practice some relaxing breathing techniques.
“When you breathe deeply, you can’t be in a fight or flight mode, so when you feel overwhelmed, stop and take 10 deep breaths to activate your parasympathetic nervous system, thereby turning off the feeling of fighting or flight.”
2. Do less HIIT
High-intensity interval training may be an effective weight loss strategy, but if you overtrain, the cortisol it produces will make your body cling to fat instead of burning it. Instead, Kirkpatrick recommends:
“Use rest days or more gentle exercises (such as walking and yoga) to complement your more strenuous exercise sessions.”
3. Switch to decaffeinated
Kirkpatrick said that too much caffeine will increase your cortisol levels. In order to control your levels-and improve your body’s fat burning capacity-replace the afternoon coffee with decaffeinated or herbal tea.
Testosterone
What it does: “Testosterone plays a key role in muscle development and fat suppression, so if your levels are low, you may notice that you are not getting the muscle growth or weight loss you expect from exercise,” Kirkpatrick explain.
Women with polycystic ovary syndrome (PCOS) may have higher testosterone levels, which can also lead to weight gain, so the key is to rebalance your levels.
How to hack it
1. Smoke some iron
Low testosterone levels can lead to low muscle mass. In order to increase your production, Kirkpatrick recommends that you eat more protein and add weight training to your fitness program-especially if your current fitness program is mainly walking, running and other forms of aerobic exercise.
2. Check your contraceptive measures
“The pill inhibits the production of testosterone. Although this can clear your skin, the drop in testosterone will also slow down weight loss,” Kirkpatrick said. If you still gain weight even after eating clean and exercising, please consult your GP for blood tests to determine your level.
3. Zinc supplementation
Zinc can normalize your testosterone levels by blocking the enzyme that converts testosterone into estrogen.
“It can also lower testosterone levels in women with PCOS without pushing it out of the healthy range.”
Estrogen
What it does: Estrogen is very important to women’s reproductive health. When it is too high, it can cause weight gain in the abdomen, buttocks and around the buttocks.
However, although high levels are a problem for premenopausal women, Kirkpatrick warns that “a decrease in estrogen in postmenopausal women can also lead to weight gain.” Therefore, the goal is to work hard to rebalance your estrogen levels.
How to hack it
1. Avoid excessive chemicals
“Daily products such as perfumes, plastics and personal care products may contain chemicals that mimic estrogen, making your body think that your estrogen levels are higher,” she warned. “To limit your exposure, try to switch to natural cleaning and personal care products and avoid plastics.”
2. Pay attention to your instincts
“Estrogen can be produced and metabolized in the gut,” Kirkpatrick said.
“So if your gut bacteria are out of balance, your estrogen production may be affected. To support a healthy gut, make sure you consume fiber from fruits, vegetables, whole grains and beans, and eat fermented foods .”
3. Balance your progesterone
“Estrogen and progesterone are like seesaws,” Kirkpatrick explained.
“If you increase progesterone, it can help reduce estrogen. You can do this by lowering your stress level and increasing your intake of zinc and vitamins B6 and C, which are found in colorful fruits and vegetables and oily fish. Class.”
Leptin
What it does: “Leptin is produced by your body’s fat cells. It sends signals to your brain to increase energy expenditure and reduce appetite to regulate your weight,” Kirkpatrick explained.
“If your leptin level becomes too high, you will become resistant to leptin, which means your body will no longer respond to signals that lower your appetite and stop burning energy.”
How to hack it
1. Stop snacking
“Snacks can cause leptin resistance, so the best way is to limit your eating time to three small meals a day,” Kirkpatrick explained.
2. Reduce inflammation
Inflammation can lead to leptin resistance, so Kirkpatrick recommends reducing leptin levels by avoiding sugar and processed grains, increasing the intake of green vegetables, adding turmeric to food every day, and taking high-quality fish oil supplements.
3. Sweating
Data from the University of Cincinnati shows that exercise can reduce leptin resistance. So-unlike cortisol-Kirkpatrick says that HIIT training is actually the best exercise for leptin resistance, but also warns against overdoing things.
insulin
What it does: “When insulin is working well, it binds to glucose and transports it to your cells so that they can get energy,” Kirkpatrick said. “When insulin levels are too high, the cells reject glucose, which is stored as fat throughout the body.” Too much insulin in the blood can also cause insulin resistance, which can lead to diabetes and cause fat to accumulate around your midsection.
How to hack it
1. Give up refined carbohydrates
“Although protein can stimulate insulin release, carbohydrates are the culprit,” Kirkpatrick explained. “In order to maintain your level, reduce your intake of refined sugars and carbohydrates, make protein and vegetables the protagonist of each meal, and choose whole-wheat carbohydrates such as seeded bread and brown rice.”
2. Try resistance training
According to Kirkpatrick, weight training can reduce insulin resistance and increase the body’s energy expenditure.
“Walking is not enough,” she said. “Improving muscle mass through resistance training is exactly what you want.”
3. Drink cinnamon tea
“Cinnamon tea can help lower blood sugar levels by mimicking the effects of insulin and increasing glucose uptake by cells,” Kirkpatrick said. “Drink two cups of cinnamon tea most of the time, or look for supplements that contain cinnamon and the mineral chromium.”
Ghrelin
What it does: “Ghrelin is a hormone that increases appetite. It can cover the signal that the intestine sends to the brain telling you to stop eating,” Kirkpatrick said.
“If you don’t eat enough or you are stressed, the output of ghrelin will increase, which will lead to weight gain.”
How to hack it
1. Do more HIIT
Interval training like HIIT can maintain your ghrelin level. Increased muscle mass is also related to lower ghrelin production, so be sure to add some weight training in your daily life.
2. Eat protein
“A regular diet can help stabilize your ghrelin levels, and enough protein is also fine, so make sure you consume 1-1.5 grams of protein per kilogram of body weight per day,” Kirkpatrick added.
3. Get more sleep
When you sleep, your ghrelin level will decrease because your body does not need as much energy. If you don’t get enough sleep, your body may produce too much ghrelin, which will only make you feel hungrier.
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