Understanding why the "eat less and exercise more" approach is ineffective
It can be incredibly frustrating when you're diligently following all the right steps but still experiencing unexplained weight gain. In reality, weight gain cannot be solely attributed to diet and exercise. The conventional notion of "eat less and exercise more" oversimplifies the complexity of factors such as stress, sleep, hormones, gut microbiome, genes, epigenetics, and the mind-body connection. In today's discussion, the focus will be on hormones that disrupt appetite, cravings, body weight set point, and fat storage, along with providing valuable tips on how to reset these hormones for better weight management.
The Link between hormones and Weight gain
These are the hormones that influence appetite, fat storage, and body weight set point. When these hormones are imbalanced, it can be challenging to enhance metabolic health and lose fat.
1. Cortisol: Cortisol regulates energy levels and energy mobilisation. However, elevated levels can result in high blood sugar, increased deposition of visceral fat, and the maturation of fat cells, ultimately contributing to weight gain.
2. Thyroid: Low thyroid function, often associated with Hashimoto's disease, is a common cause of unexplained weight gain. It leads to a slowed metabolism due to hormonal deficiency.
3. Insulin: Insulin is primarily responsible for managing blood sugar levels and facilitating fat storage. When cells become resistant to insulin, blood glucose and insulin levels rise, promoting fat storage.
4. Leptin: Known as the satiety hormone, leptin signals fullness and suppresses appetite. Insulin issues can lead to leptin-related problems, where fat cells may secrete leptin excessively, causing the brain to ignore signals to stop eating. This cycle contributes to weight gain.
5. Ghrelin: Ghrelin, known as the hunger hormone, stimulates appetite, increases food intake, and promotes fat storage.
6. Estrogen: Imbalances in estrogen levels, whether too low or too high, can contribute to weight gain or fluctuations. Estrogen plays a role in cholesterol and glucose metabolism, as well as insulin sensitivity.
7. Testosterone: Declining testosterone levels can lead to decreased muscle mass, slowing down the metabolism and resulting in weight gain and stubborn fat.
8. Adiponectin: Adiponectin is a hormone that promotes fat burning. Lower levels of adiponectin are associated with inflammation and the accumulation of visceral fat. Conversely, higher levels of adiponectin lead to reduced inflammation and increased fat burning.
Here are some suggestions to help restore hormonal balance and enhance weight management:
1. Reduce stress, which can lead to high cortisol levels and unexplained weight gain. Prioritise rest, engage in relaxing activities such as walking, hobbies, meditation, spending time with friends, or whatever helps alleviate stress for you.
2. Consume balanced meals with plenty of protein, healthy carbohydrates, and fats. This helps maintain stable blood sugar levels, balanced insulin levels, and prevents insulin resistance.
3. Drink a glass of filtered water with apple cider vinegar before meals to help lower blood glucose levels.
4. Incorporate foods rich in functional fibre, like pectins found in apples and citrus fruits, which can reduce appetite, insulin levels, and post-meal glucose spikes.
5. Increase magnesium intake to raise adiponectin levels and reduce inflammation. Good sources include leafy greens, nuts, and chocolate, or you can consider a magnesium glycinate supplement.
6. Avoid constant snacking and allow a few hours between meals to optimise insulin and leptin function. However, don't leave too many hours between meals to prevent low blood sugar and subsequent cortisol elevation.
7. Make walking a daily habit and consider weight training twice a week. Exercise has been shown to lower leptin levels, raise adiponectin levels, lower insulin levels, and promote fat burning.
8. Prioritise quality sleep, as sleep deprivation can worsen insulin resistance. Sufficient sleep helps reset hormones like leptin, ghrelin, insulin, and cortisol.
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