Weight loss depends not only on diet or exercise, but also on hormonal regulation in the body. There are several hormones that directly influence the body’s ability to burn fat and maintain a healthy weight. By activating certain hormones, it is possible to accelerate the weight loss process and lose weight naturally. Hormones such as leptin, insulin, adrenaline and ghrelin play a prominent role in metabolism, appetite and fat accumulation. Activating these hormones correctly may be the key to maintaining a leaner, more trim and trim figure.
According to the National Autonomous University of Mexico, “Hormones are molecules produced by glands of the endocrine system that act as chemical messengers to transmit messages to various cells or organs of the body. Hormones flow throughout the body, but only affect certain cells designed to receive their messages”. Hormones are largely responsible for weight. To activate those that help you lose weight, it is necessary to adopt healthy and balanced habits. First, regular physical exercise, especially high-intensity workouts, increases levels of adrenaline and norepinephrine, two hormones that drive fat burning. Eating at regular intervals and avoiding blood sugar spikes also helps balance insulin levels, promoting efficient metabolism. Also, getting enough sleep is critical, as lack of sleep raises ghrelin levels. Let’s dwell on the main hormones that influence weight loss and how you can activate them naturally to improve your results and lose weight.
Hormones that help you lose weight
Insulin: glucose regulator for weight loss
Insulin is produced by the pancreas and its main function is to regulate glucose (sugar) levels in the blood. In its role in fat metabolism, when insulin is elevated, the body stores more fat, especially in the abdominal area.
Insulin resistance, a state in which the body does not respond well to this hormone, is strongly related to obesity and hinders weight loss.
How to activate it
Romina Autullo, a nutrition specialist, says that “to keep it under control, it is advisable to opt for complex carbohydrates such as whole grains, fruits and vegetables. In addition, resistance exercise”.
Likewise, it is important to avoid processed foods and foods with a large amount of sugar also helps to keep insulin levels balanced.
Leptin: the satiety hormone
According to the Spanish Society of Biochemistry and Molecular Biology, “leptin is a hormone synthesized mainly in adipose tissue that informs the hypothalamus about fat deposits, regulating the energy balance”. Its main function is to regulate appetite.
When leptin levels are high, a signal is sent to the brain indicating that the body has enough energy, which reduces hunger and increases energy expenditure. However, in overweight people, leptin can become less effective, leading to increased appetite and decreased fat burning.
How to activate it
To increase leptin levels, it is essential to eat a balanced diet rich in protein and fiber, as these foods promote leptin production.
In addition, regular exercise can improve the body’s sensitivity to leptin, helping to regulate appetite more efficiently. The result, being able to lose weight faster and healthier.
Ghrelin: the hunger hormone
Ghrelin, known as the hunger hormone, stimulates appetite. According to the Spanish Academy of Nutrition and Dietetics, ghrelin “is a protein that acts as a hormone produced mainly in the stomach. When there is no food in the stomach, it triggers a kind of wake-up call for us to eat again. This is what we perceive as the sensation of hunger. And that’s what ghrelin does.
In weight loss processes, ghrelin levels tend to increase, which can generate a greater desire to eat, especially high-calorie foods.
How to activate it
Controlling ghrelin levels can be achieved through proper nutrition and increasing muscle mass. Eating at regular intervals throughout the day (without skipping meals) and increasing protein intake also helps to keep ghrelin levels low.
The combination of endurance exercise and a balanced diet improves ghrelin sensitivity, which can reduce hunger, thus helping us to lose weight better.
Adrenaline and noradrenaline: the energy and fat burning hormones
The hormones adrenaline and noradrenaline, also known as catecholamines, are produced by the adrenal glands in response to physical or emotional stress.
These hormones activate lipolysis, the process in which fat cells release fatty acids to be used as energy. In this way, catecholamines promote fat burning, which is essential for weight loss.
How to activate them
To increase adrenaline and noradrenaline levels, it is advisable to perform high-intensity exercise, such as high-intensity interval training (HIIT). This type of exercise has proven to be very effective in stimulating these hormones and accelerating metabolism, promoting fat burning.
Cortisol: The stress hormone
Cortisol is known as the stress hormone, and although it is necessary for several bodily functions, chronically elevated cortisol levels can have negative effects on weight loss.
When we have elevated cortisol, it can be linked to increased abdominal fat and a desire to eat unhealthy foods, especially those high in sugar and saturated fats.
This gives us a feeling of anxiety and then a sense of well being for having eaten, but this is false because then later we tend to feel hungry again.
How to activate it (and reduce it)
“It is essential to manage stress through relaxation techniques such as meditation, yoga and avoid excessive consumption of caffeine and alcohol,” explains nutritionist Romina Autullo.