It is difficult to imagine that our weight depends not only on the number of calories we consume but also on some invisible chemicals within us. In fact, hormones influence our metabolic processes and command our bodies to either store fat or to stop gaining it.
There are numerous factors that can influence body weight. Among them are our physical activity, genetics, eating habits, and tensions. However, the most important role in this process still belongs to the hormones responsible for regulating metabolism.
These chemicals are what tell your body to store or burn fat.
Reason Why I’m Gaining Weight
Glucose is an important source of energy for your cells. After eating food and your blood glucose level rises, your pancreas receives a signal to release more insulin, the hormone that helps release glucose into your cells.
It is as if insulin “knocks” on the door of your cells. Cells listen to the heartbeat, open up, and let glucose in.
Insulin provides us with energy, but it also stores and collects fat. If insulin is high, your body will store fat.
Cortisol is a stress hormone. It is produced by the adrenal glands to prevent blood sugar levels from falling below normal.
That’s why, when you’re stressed, you generally eat more sugary items, like ice cream, cakes, chocolate, and candy. By doing so, you help your body develop the strength to handle difficult situations.
Cortisol slows down the metabolism to preserve more energy. If you have high levels of cortisol in your blood, you will gain weight.
Leptin is the satiety hormone. It is secreted by fat cells and sends a signal to the brain that it is full. Leptin controls your metabolism and helps cells discover whether they store or burn fat.
When your leptin level is low, your appetite increases and your body tends to store excess food as fat. Often the level of this hormone is reduced due to lack of sleep. This is why getting enough sleep is so important.
The thyroid gland produces thyroid hormones (T3 and T4) and its main function is to induce lipolysis. They also play an important role in regulating metabolic processes. If you have low thyroid hormones in your body, you are likely to gain weight.
How To Eat And Lose Weight With Exercise
What To Eat For Weight Loss
Recent studies show that the ideal frequency of eating to lose weight is three meals a day.
Following an extremely strict diet is not healthy. By doing this, you can lose weight, but the result will not last long.
The problem is that when you eat poorly on a regular basis, your body thinks it is starving and is consuming energy from muscles and tissues while trying to conserve fat. As a result, you can gain weight even if you eat only once a day.
Losing weight slowly is much better for your body and much more sustainable in the long term.
If you want to lose weight, keep a small calorie deficit (for example if your normal caloric intake is 1,900 Kcal per day, reduce that to 1,700 per day; your exact daily calorie needs should be calculated based on your height, weight, age and level of activity).
If you follow this simple rule, your body will not store food on a rainy day.
Eat foods less likely to contribute to high levels of insulin in your body. These are products that have a low glycemic index (GI), a number that indicates the effect of food on a person’s blood glucose level.
Avoid fast carbs and eat foods high in protein and fiber – they will help you feel faster, thus you won’t overeat.
Protein helps build muscle mass, and muscle tissue burns more calories than body fat, even when you’re resting.
How To Exercise For Weight Loss
When you exercise, your muscles work harder and need more glucose to burn energy. Therefore, if you are a physically active person, you must replenish your sugar supply every day.
Studies have shown that high-intensity interval training is the most effective way to increase insulin sensitivity.
If you prefer to train with repetitions and moderate loads, you should spend 1 to 1.5 hours in a gym.
However, when it comes to high-intensity interval exercises, 20 minutes will suffice. When you finish exercising, your body continues to burn additional calories throughout the day, even when you sleep!
It is also a good idea to consume a smoothie that contains carbohydrates and protein during your workout. This will help you control your cortisol much faster than usual.