To get fit .. 10 ways to stimulate the "weight loss" hormones

 To get fit .. 10 ways to stimulate the "weight loss" hormones

To get fit .. 10 ways to stimulate the "weight loss" hormones

10 natural ways that enable you to regain fitness and get rid of excess weight. What are they?

Eating healthy does not mean strict dietary restrictions, staying unrealistically thin, or depriving yourself of the foods you love, but healthy eating on the contrary means feeling good, and energetic, improving your appearance, and stabilizing your mood.

The right foods can stimulate the hormones that do all these things, and a healthy eating strategy can increase metabolism and body energy, improve mood and give your brain strength, and here's how it happens, according to the American magazine "Women Health":

1- Eat lean protein, low-glycemic carbs, fiber, and healthy fats.

Taking care of these elements in every meal you eat, maintains a stable blood sugar level, keeps you active, and boosts the fat-burning hormone glucagon, as it works against insulin, which signals the body to store fat and thus increase appetite.

Adding fiber to all of your daily meals also increases the hormone adiponectin, which regulates glucose levels. 

Eating a steady portion of protein throughout the day is very important; Because it enhances the hormones that help burn fat and those that control our appetite and make us feel full and satiety every time we eat 

in addition to the essential amino acids found in almonds and leafy vegetables, which are the building blocks for the protein needed to secrete thyroid hormone 

serotonin, dopamine, melatonin, and luteinizing hormone. Growth is not made by the body, so it should be an important part of our diet.

2- Calculate the required daily portion of protein

This range includes between the minimum amount of protein needed to maintain muscle mass and the ideal amount you should consume to encourage muscle growth. 

Have a daily average of 1.6 to 2.2 grams of protein per kilogram of body weight. On days you do sports or yoga, you need to calculate your daily protein intake based on 2.2 grams per kilogram of body weight. 

On other days, your intake should not be less than the minimum amount of protein-based on 1.6 grams per kilogram of body weight.

3- Avoid carbohydrates at breakfast

Sticking to a high-protein breakfast increases thyroid hormone production and maintains daily dopamine levels, which means you'll enjoy controlling your appetite and avoiding the mid-afternoon dip. 

This means that bread and cereals will be off-limits. It will be daunting at first but then it will become a natural habit for you, and not eating fruit and carbs for breakfast helps maintain the fat-burning state that occurs throughout the night and continues until you eat your first carbohydrate-containing meal.

4- Eat 3 or 4 meals a day

We've been hearing about the importance of eating 3 main meals a day for years. If you are eating enough protein, avoid excessive carbohydrates at mealtimes, and eat your meals regularly. 

But if you exceed a meal during the day, or the period between each meal is too long, and you cannot consume the necessary portion of protein and eat unhealthy foods, your body will feel more highs and lows than it should, as blood sugar drops, which means eating a large amount of The food at the next meal thus affects your hormones such as insulin and cholesterol. 

If you choose to eat 4 meals a day, make the protein meal the third to control cholesterol balance and curb appetite.

5- Eat carbohydrates after 4 pm

The idea of ​​eating carbs earlier in the day when you'll burn more can actually increase your appetite throughout the day. 

Eating carbs like potatoes or beans early on makes you feel cravings for them again during the day. 

Therefore, it is recommended to take one of them only at the last daily meal. Do not eat carbohydrates and fruits together in the evening meal, choose one. 

At this time of day, carbohydrates increase the levels of serotonin which aids in sleep which is the best fat-burning activity when given the ideal conditions. 

In addition, eating one type of carbohydrate per day helps maintain testosterone levels. A carbohydrate-free diet lowers testosterone and serotonin and increases stress hormones, all of which are detrimental to weight loss.

6- Have one free meal per week

Sticking to a constant calorie intake is not an effective solution to losing weight in the long term. Great results are achieved by following this diet, followed by weight gain again. 

From a physiological point of view, a free meal increases thyroid hormone and boosts your metabolism. 

And remember that the human body is an adaptive machine, so when you reduce calories, the body gets used to it and in turn, reduces the metabolism. 

In addition, eating a free meal avoids hunger and cravings for specific food and replenishes muscle energy stores, especially the hormone glycogen, which maintains strength and endurance during exercise.

7- Eating hormone-stimulating foods

Certain foods have additional hormone-boosting properties in the body that you may want to include in your diet. 

They are nuts, especially walnuts, as a source of fat, pears, and low-fat cheeses as a source of protein at least once a day, and olive oil as a source of fat, especially at breakfast as it boosts the hormone adiponectin and reduces the size of fat cells, tomato juice, and berries.

8- Eat fresh and organic produce

Whenever you can, eat organic food, whether in meat, fish, eggs,, or dairy, where it is free of pain Insecticides and additives that confuse hormones.

9- Drink two glasses of water before each meal

Studies have shown that people who follow this habit lose more weight within 12 weeks than those who don't.

10- Beware of cravings for certain food

If your diet is hormonally balanced, you shouldn't feel like it. To feel a strong craving for something, such as sweets, means that you are not eating enough protein, eating too many carbohydrates, and suffering from sleep deprivation and stress.

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