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Obesity is not caused by greed, laziness or a lack of willpower. There are hormones at play.

In the first part of this article, I talked about the hormones that really make us fat. If you haven't read this article "What Really Makes Us Fat", then I will recommend you to read this right now. It will really help you understand the basics of fat loss. Here's the conclusion from the article "What Really Makes Us Fat". 

1. "Eat Less, Exercise More” isn’t the answer for fat loss. There are “Hormones” that make us eat more and exercise less.
2. The foods we eat disrupt the function our hormones, which makes us eat more and gain weight.
3. The key hormones that make us fat are leptin, insulin and testosterone.

Today I will talk about the simple ways to fix these hormones that make us fat.

Leptin

Leptin is the “master hormone” of body fat regulation. Its main role is sending a signal to the brain that we have enough energy stored and that we don’t need to eat. Simply put, leptin is supposed to tell the brain that "Stop eating more food, we don’t need to eat".

If you have high leptin levels all the time, our body develops a resistance to leptin's appetite-cutting effects. Once our body is leptin resistant, the brain doesn’t “see” the leptin signal. It doesn’t see that we have enough fat stored and therefore thinks that we are starving. So we eat more and we gain more fat.

Factors that negatively impact leptin levels

1. Fructose consumption (especially in forms like High Fructose Corn Syrup)
2. Lack of sleep
3. High stress levels
4. Consumption of a lot of simple carbs (sugar and maida)
5. High insulin levels

How to fix leptin resistance

Make sleep a priority:
Get at least 8 hours of good quality sleep each day. Lack of sleep leads to disturbance in leptin hormone, as well as disrupted glucose and insulin metabolism.

Cut sugar and oil/ghee:
Cutting simple starches, oils, refined foods, sugars and fructose will surely help you

Eat enough amount of protein in every meal you eat:

If you eat enough protein, you feel satisfied and you don't feel hungry. Protein promotes satiety and gives the body the building blocks to make hormones.

Perform weight lifting + high intensity cardio:
Weight lifting with HIIT gives the hormone benefits of working out.

Avoid processed food:
Highly processed foods may compromise the integrity of the gut and drive inflammation.

Insulin

Insulin is the hormone that sends signals to the fat cells, telling them to store fat. If you have insulin resistance, your body stores more fat even if you don't need it.

What causes insulin to go up?

Excess dietary fructose from added sugars is one of the leading drivers of insulin resistance. When people eat a LOT of added sugars, it can lead to insulin resistance, high insulin levels and all the related metabolic problems like

The simple way to lower insulin levels

The main stimulus for insulin secretion is refined carbohydrate - sugar and processed grains like white bread (maida). Cut refined carbohydrates and you will lose weight. It works.

Testosterone

Testosterone is the sex hormone that helps increases muscle mass and strength, reduces fat, stimulates sperm production, empower sex drive and maintain bone strength. Loss of muscles mass, inability to build muscles, low energy levels, increased body fat and mood changes are the symptoms of low testosterone levels. If you have low testosterone levels, you don't feel like working out and you don't enjoy workouts.

How to increase testosterone naturally?

Get more Zinc:
Zinc is very important for the production of natural testosterone because Zinc prevents testosterone from being converted into estrogen (the female hormone). Zinc itself turns estrogen into testosterone and Zinc helps produce healthier sperm and higher sperm counts. Foods high in Zinc: Seafood, fish, oysters, beef, lamb, pork, chicken, wheat germ, spinach, nuts, seeds, mushrooms and beans.

Eliminate alcohol:
Healthy normal men consuming moderate amounts of alcoholic drink, experience a 20% drop in their serum levels of testosterone. Due to extensive liver damage, alcoholics can become feminized. They lose body hair, become impotent and get fat deposits behind the nipples that give the appearance of man boobs.

Conclusion: Eat right, move more, and live…better.

Keep reading articles on www.StayWow.com - you will learn the best nutrition, exercise, and lifestyle strategies which really works for you.

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Written by Sapna Vyas Patel , PhD in Nutrition Science and Dietetics
Sapna writes simple, easy to understand articles that are based on pure scientific evidence. She is one of the most popular fitness professionals in India and is followed on social media by fitness enthusiasts, nutritionists, dieticians, doctors, trainers, and professionals.

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