Fighting the fat producing hormones and weight gain

hormones and weight gainHormones and weight gain is a topic that I have covered in previous posts, but today I am looking at nine hormones that affect our ability to lose weight, and more importantly, what we can do about balancing hormones and weight gain: it’s a lot easier than you could ever imagine!

Ghrelin and leptin hormones and weight gain

The “hunger hormone” ghrelin is produced by cells in your stomach and sends signals to your brain to tell you that you are hungry. The leptin hormone which is released by your fat cells on the other hand tells your brain that you have eaten enough. As you start to gain weight, your body produces more leptin, and if you gain too much weight you release too much leptin leading to leptin resistance. If this happens, your brain stops responding to leptin’s message telling you that you are full.

When looking at hormones and weight gain, these two are biggies because they control your feelings of hunger. Ghrelin and leptin can be severely thrown out of whack if you are sleep deprived, causing you to feel hungry all the time and to crave high fat and sugary comfort foods.

As a double whammy, when you cut down on calories in an effort to lose weight, ghrelin levels increase and can remain elevated 12 months later, which is why it is so important to follow a sensible healthy eating plan for weight loss rather than a starvation diet aimed at quick weight loss.

What you can do about ghrelin and leptin hormones and weight gain

The good news is; leptin sensitivity improves as you lose weight and continues to increase as you keep losing. You can also decrease ghrelin levels by engaging in some intense exercise which is another reason why exercise is so important in helping you to maintain weight loss.

Insulin and glucagon hormones and weight gain

One of insulin’s most important roles is to maintain blood sugar levels. When you eat carbohydrates, insulin is released to help take glucose into the cells to be used as energy or stored as fat in your fat cells. If you eat too many quick release carbohydrates in the form of sugar, white flour, white pasta, processed foods and juices, you will constantly have too much sugar in your blood stream. Eventually your body starts to produce too much insulin and you develop insulin resistance. Insulin resistance then results in more fat being stored in the fat cells instead of being used up for energy.

Glucagon does the exact opposite to insulin and is responsible for breaking down stored carbohydrates in the liver so that they can be used for energy. It also helps to break down fats in fat cells. The best way to keep insulin and glucagon on an even keel is to ditch refined food, eat fruits and vegetables and eat fat and/or protein with every meal and snack as fat and protein slow the release of digested carbohydrates.

Adiponectin

Adiponectin is another hormone released exclusively from your fat cells and its role is to regulate blood sugar levels, metabolise fat to be used for energy and raise your metabolism. The leaner you are, the more adiponectin your fat cells will release. You can maximise your adiponectin levels by making sure that you do plenty of incidental exercise during the day, lose weight, and eat monounsaturated fats (e.g. olive oil, avocados, peanut butter, and many nuts and seeds.) instead of carbohydrates.

Cholecystokinin or CCK

When you eat protein and fat, CCK is released from the cells of your intestines. It helps to slow the digestion rate in your stomach, helping you to feel full for a longer period. So eating protein and fat with every meal will help CCK to help you to feel fuller for longer.

Adrenalin and cortisol hormones and weight gain

Relax to control hormones and weight gain Follow Me on Pinterest Adrenalin is released when you are under stress along with cortisol and they are knows as the “fight or flight” hormones. Adrenalin and cortisol are essential for breaking down fats and protein to give you a quick burst of energy should you need to move quickly in times of danger, however, in these days of high stress living we often have too much of both hormones floating around in our system. Too much cortisol leads to increased abdominal fat and the associated health problems of metabolic syndrome (high levels of LDL “bad cholesterol”, lower levels of HDL (“good cholesterol”) and cardiovascular disease.

The best way to control your levels of adrenalin and cortisol are to manage stress levels (meditate, listen to music, read, have some “me” time) and to exercise.

Growth Hormone

Growth hormone has a number of roles. It helps fat cells to break down stored fat for energy and also suppresses the fat cells from taking in more fat. Growth hormone also helps to break down protein and regulate blood sugar levels. A deficiency of human growth hormone in adults can lead to an increase in fat deposits, a decrease in muscle mass and lack of energy. The best way to increase growth hormone is through intense exercise and getting plenty of sleep.

Balancing hormones and weight gain
  • Make sure that you get enough sleep
  • Do some moderate to intense exercise most days
  • Reduce or cut out altogether your intake of refined carbs
  • Eat fat and protein with every meal
  • If you need to lose weight, chose a sensible plan for weight loss not a starvation diet

Further reading on hormones and weight gain

My favourite weight loss plans:

Lose weight with Weight Watchers

The Gabriel Method no diet, diet

Kick start your metabolism with The Diet Solution

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11 Responses to Fighting the fat producing hormones and weight gain

  1. Richa September 8, 2012 at 3:54 pm #

    Hey Jan
    Thanks for sharing this useful info on fat hormones. Healthy diet with a little exercise can be of great help to all of us. I work from home and hardly exercise and therefore accumulating fat. I really need to work upon it.

    • jan September 8, 2012 at 4:02 pm #

      Hi Richa
      You do need to make more of an effort if you work from home. When you are at work you are locked into a routine and it is probably a bit easier to factor in exercise. Working from home you can get sucked in to spending too much time on the computer!!

  2. carolina September 11, 2012 at 8:19 pm #

    Ooh nice information about Ghrelin and leptin hormones relation with weight gain. I really love to collect such valuable information on health.

  3. lisa September 12, 2012 at 6:32 pm #

    Hi Jan,
    I am just sharing my daily activity with you, what i do is i just sit in my office for around 7 hours after completing my office work i really fell very stressful in fact i had gained some weight. I don’t know what to do or what to eat. Every plan that i have made for my self has failed. :( So is there any proper eating plans that can help me to maintain my weight.

    • jan September 13, 2012 at 8:06 pm #

      Hi Lisa
      My faves are on this site – Weight Watchers, The Gabriel Method and The Diet Solution – all are excellent plans with their own pros and cons so I suggest you have a look at them. Scroll down to the bottom of each review if you want to see a quick summary of the pros and cons of each one.

      I go for a walk at lunch time for 30 minutes and it really helps to break up the day and wake me up after a few hours sitting at my desk! Also a walk at the end of the day is good for stress. Throw your music on and just go – there’s nothing better.

  4. Cheryl Boswell September 13, 2012 at 10:07 pm #

    Hugely important topic and vital advice about staying away from refined carbs. I can testify that recently because of a busier schedule I took to eating more breads.

    I told myself I could switch back easily, but it isn’t easy because your body has readapted to wanting more and more. The more beneficial foods don’t sound or taste as good.

    So keep that in mind as you transition back and forth.

    • jan September 15, 2012 at 6:11 pm #

      Very good advice Cheryl. I was watching a great video yesterday and it finally all clicked. When you eat a lot of refined carbs and your insulin levels go up, insulin takes the excess into your fat cells to be stored. When insulin levels go down, the fat can escape from the cells and fat deposits shrink which is why it is so important to keep your insulin levels on an even keel! If you keep your insulin levels up with constantly eating refined carbs, it just will keep layering more and more fat into your cells – now I understand why a low glycemic index diet works.

  5. Cheryl Boswell September 17, 2012 at 9:59 pm #

    A big culprit is bread too. This includes “whole grain” bread. If I were to give one piece of big impact diet advice to a person it would be to cut bread consumption down to no more than a day a week and change nothing else. See if they don’t notice a huge difference in your weight inside that week.

    Another thing about bread is it has a gateway drug quality towards more refined carbs and processed foods. It makes you crave more.

    • jan September 19, 2012 at 9:22 pm #

      Hi Cheryl
      I have to disagree with you (but not totally) about bread. I certainly agree that we should be cutting out a lot of wheat and we shouldn’t be eating bread every day, but if you eat organic,stone ground whole wheat, whole grain bread, it doesn’t trigger cravings as would white bread or wholemeal bread that have a high GI factor and raise your blood sugar very quickly. It all comes down to quality, but I agree that we really shouldn’t be eating it every day and cutting down on carbs can certainly help you lose weight.

  6. Julie October 2, 2012 at 4:52 am #

    It took a very long time to stay away from refined carbs. I now only eat gluten free carbs and it taste just as good. I didnt know that Ghrelin and leptin hormones had any relation with weight gain. Very informative

    • jan October 2, 2012 at 8:10 pm #

      Hope it helps Julia :)

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