Female Hormones & Weight Loss. Right Steps To Take
As women, we are aware of the hormonal changes that wreak havoc on our waistlines. Sometimes it seems impossible to get rid of our need to binge on a box of cookies.
Whether you’re on your period, going through menopause, having a stressful few weeks, or DNA, your hormones, hormonal cravings and metabolism changes are real and affecting your weight loss efforts.
Studies have shown that there really is a link between female hormones and fat retention. For weight loss, the trick is to balance these hormones to reach your goals without any funky diet fads or trendy supplements that promise weight loss. Female-targeted products may do more harm than good.
It’s better to do things the natural way. Here is what you have to do:
1. The Stresses Of Life Never Seem To Let Up
No matter what you decide to do to relieve your stress, you have to channel a peaceful mentality. Whether your go-to de-stress strategy is running, hiking, yoga class, meditation, or massage, you need to do that.
The reason is our stress hormone, cortisol, is released into our bloodstream when we are stressed. Cortisol puts your appetite in high gear so you want to eat everything in sight.
Not only that but cortisol targets foods that are high in carbohydrates and sugar. These foods make your blood sugars to spike and sink, so you never feel satisfied. Make sure you get the necessary “me time” to relax and keep your cortisol in check.
2. Get Enough Sleep
Sleep is important for so many reasons, but one reason, in particular, is hormone balance. When you sleep, your body refreshes itself by regenerating cells and checking your hormone levels.
When you don’t get enough sleep, your body can never recover from stressful situations in the day, so you will just start your next day with more cortisol. That’s not starting your weight loss plan off on the right foot.
3. Eat Little Meals Instead Of Big Ones
If you focus your calorie intake on several mini-meals a few hours apart from each other, you can trick your hormones into working for you rather than against you. If your mini-meals balance the right amount of fats, proteins, and carbs.
Smaller meals stimulate the growth hormone in your body during metabolism so that your system ends up operating more efficiently and burning more calories. Using tricks like these throughout the day will optimise your body’s functioning so you can make the most of your diet and exercise plans.
4. Hormonal Changes & Body Weight
A lot of people are under the impression that weight is all about calories in vs. calories out. And, while that is true to an extent, it’s important to understand that many other outside factors can influence your weight and whether or not you have success with your weight loss efforts.
One of those outside factors is your hormones! Some hormones can make it easier to lose weight while others can make it harder. Below, you can learn more about some of the different hormones that affect your weight loss and what you can do to better manage them.
One hormone that can make for easier weight loss is adiponectin, a hormone that basically instructs your body to burn up fat and use it as fuel. Adequate amounts of this hormone in the body have been shown to make weight loss easier while not enough of this hormone can make weight loss much more difficult.
Unfortunately, the more fat a person has in his or her body, the lower that person’s adiponectin levels tend to be. Fortunately, though, there are ways to naturally increase the amount of this hormone in the body.
Eating more magnesium or taking a magnesium supplement and engaging in intermittent fasting have both been shown to boost adiponectin levels.
Another important hormone to be aware of is ghrelin, which is associated with feelings of hunger. Not eating raises ghrelin levels in the body, causing you to feel hungry. The higher your levels of ghrelin, the hungrier you will be, and the harder you will find it to resist temptation and to avoid eating unhealthy foods.
To keep ghrelin levels low, you’ll want to make sure you’re eating often. Eating once every six hours, at least, can keep ghrelin levels low and help you to avoid hunger. Also, eating a healthy breakfast can be helpful since Ghrelin levels are particularly high in the morning.
Just as you don’t want too much ghrelin in the body, you also don’t want too much cortisol. Cortisol, often called the “stress hormone” because it is released when the body experiences stress, leads to food cravings, especially for sugar and carbohydrates.
It also encourages the body to break down the muscles, instead of fat, which is the last thing you want. And, worst of all, when cortisol levels are high, they prompt the body to store fat in the stomach area. Cortisol is basically every dieter’s worst nightmare, but you can drive your levels down by taking in less caffeine, getting more exercise, and reducing stress in your life!
As you can see, hormones can play a role in weight loss, but remember, you are in control, not your hormones. If your hormone levels are problematic for you, follow these tips or find more information on how to get them in the balance!
Related: Weight Loss Programs
5. How To Eat & Workout
Changing hormones as you age can make it more difficult to lose weight unless you know how to eat and workout for mature women. You don’t have to accept weight gain as a part of ageing. You can stay fit and prevent packing on those extra pounds by following a few tips.
5.1. What To Eat
As you age and start going through peri-menopause and menopause, your oestrogen and progesterone production fluctuates. This means you need to eat smart so that you can naturally balance these hormones. Eat more foods, like broccoli, cauliflower, fibre and green tea to help the body deal with excess oestrogen.
This means women should eat higher amounts of fruits and vegetables and estrogen-free proteins – more organic meats and no soy products. A lower calorie diet focused on cardio only does not help more mature women lose weight.
5.2. How To Exercise
Women think that exercises like yoga and walking will help them recover their figure, but they won’t. To help restore HGH levels in the body, you need weight training. This helps to reduce the fat that accumulates around the middle and other areas as you age.
You need to weight train three times per week. The benefits include reduced belly fat, improved mood, stronger bones, enhanced strength and a tightened, toned body.
Don’t rule out cardio exercises completely. You still need to exercise to help reduce stress and the amount of cortisol released into the body.
5.3. Dietary Supplements
While exercise and food are important, you also need to get proper nutrients. As you age, you must protect your bones.
Weight training does help, but you also need calcium, vitamin D, and fish oil t protect your bones. These nutrients also help reduce inflammation in the body, balance hormones and protect you from heart disease and cancer.
Tip To Remember
You don’t have to accept belly fat, increased weight and sagging as you age. You can take steps to help your body cope with the hormonal changes and maintain a more youthful figure.
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