Weight gain is often associated with eating a lot and consuming high calorie foods. However, another factor can also lead to weight gain, these are the hormones. Here are the hormones that cause obesity and ways to avoid them!
Thyroid hormones
The thyroid gland produces the hormones T3, T4 and calcitonin, which are responsible for the balance of the body's metabolism. The drop in levels of these hormones leads to hypothyroidism which is associated with weight gain due to the retention of water in the body.
How to avoid it:
- Consume iodized salt
- Eat well-cooked foods containing vitamin D
- Eat foods rich in zinc, such as oysters and pumpkin seeds.
Insulin
Insulin is secreted by the pancreas. It helps to transmit glucose to cells for use as energy or to be stored as fat. Overconsumption of sugary foods can cause the body to develop insulin resistance, which causes glucose to remain in the blood, leading to weight gain and type 2 diabetes.
How to avoid it:
- Consume green leafy vegetables and fruits
- To drink a lot of water
- Exercise at least 4 hours a week
- Avoid alcohol, late-night snacks, sugary drinks
Cortisol
Cortisol is secreted by the adrenal glands when feeling anxiety, nervousness, stress, or anger. Its primary function is to reduce stress levels by increasing blood sugar levels by metabolizing lipids, proteins and carbohydrates. But with an unhealthy diet and constant stress, the secretion of cortisol increases, which promotes the deposition of fat.
How to avoid it:
- Sleep at least 8 hours a night.
- Avoid processed and fried foods, and alcohol.
- Practice deep breathing, yoga and meditation to reduce stress.
Testosterone
Testosterone is usually called a male hormone, but it is also secreted in women. It helps burn fat, strengthen bones and muscles, and improve libido. Age and high stress can cause a significant drop in testosterone levels.
How to avoid it:
- Do a regular physical activity
- Avoid alcohol
- Include high fiber foods such as whole grains, pumpkin seeds and flaxseed in your diet.
Progesterone
The level of progesterone must be balanced in the body for optimal functioning. Progesterone levels may drop for a variety of reasons, such as stress, use of birth control pills, menopause, and so on. This can lead to weight gain and depression.
How to avoid it:
- Regular physical activity.
- Meditation
- Avoid stress
Estrogen
An imbalance in estrogen levels can lead to weight gain because this hormone promotes fat storage and water retention. High levels of estrogen may be the result of hormone overproduction or a diet rich in estrogen.
How to avoid it:
- Consume whole grains, vegetables and fresh fruits.
- Avoid alcohol
- Regular physical activity
- Avoid processed meat
Leptin
Leptin is a hormone called satiety hormone. But with consumption of foods high in sugar, leptin is secreted in excess, and the body can become insensitive. This causes the brain to stop receiving signals to stop eating.
How to avoid it:
- Avoid very sweet foods
- Consume green leafy vegetables
- Avoid processed foods
- Sleep 7 to 8 hours a night
- Stay hydrated
Secreted primarily by the stomach, ghrelin is known as the hunger hormone. Ghrelin levels are usually elevated in people who follow a strict diet, who fast or suffer from a lack of sleep.
How to avoid it:
- Physical activity
- Eat every 2-3 hours
- Drink 1½ cups of water 20 minutes before a meal
- Eat fruits, vegetables and protein-rich foods
- Sleep enough, between 7 and 8 hours
Melatonin
Melatonin is called the "sleep hormone". If you do not sleep properly, it causes stress and eventually leads to weight gain induced by increased ghrelin levels.
How to avoid it:
- Do not eat late at night
- Sleep enough
