August 26, 2018, 09:51 | Medicine
Diet and gym are advertising "tricks"?
Overweight is a real problem of modern society, informs Ukr.Media.
The problem is not only that obesity spoils the appearance and makes it difficult to buy clothes. It is also a sure way to many diseases – heart attack, diabetes, even cancer.
There are many diets, workouts and bioactive supplements designed to help you shed extra pounds. The main rule is one: spend more calories than you consume.
You probably know that all processes in the body (including metabolism) are regulated by special substances – hormones. If your hormones are out of balance, it can affect your metabolism and prevent you from losing weight.
Let's take a look at which hormones affect weight and what you can do about them:
This hormone is produced by the pancreas to convert sugar into energy and store fat in the body.
Excessive carbohydrate consumption can lead to insulin resistance over time. This is a condition in which the body's cells cannot perceive insulin.
As a result, the pancreas begins to produce more and more insulin to compensate for the problem. Overproduction of insulin leads to obesity and metabolic syndrome.
What to do?
Try to include as few refined sugars and carbohydrates in your diet as possible. Eat more proteins and omega-3 fats, exercise regularly and drink a lot of water.
Many people are used to « “to eat” stress. This happens because in moments of emotional stress, the adrenal glands produce more of the stress hormone cortisol.
With chronic stress, the cortisol level is constantly high, which increases appetite and cravings for sweets.
< em>What to do?
Learn to deal with stress in a healthy way. Choose a physical activity that helps relieve stress. It can be meditation, yoga, progressive muscle relaxation, tai chi, etc.
The so-called "hormone of satiety" leptin is synthesized by adipocytes (fat cells). Its main function is to provide a feeling of satiety.
Leptin tells the brain that the body's energy reserves are full, so it's time to put down the spoon. Unfortunately, with obesity, this protective mechanism stops working due to resistance to leptin. As a result, the brain does not feel that it is time to stop eating.
This problem is associated with hyperinsulinemia and inflammation of the hypothalamus.
What to do?
To increase sensitivity to leptin, you should eat anti-inflammatory foods: fatty fish, berries, avocados, grapes. Avoid chips, hamburgers, cookies, and other sources of trans fats because they promote inflammation. Healthy sleep and regular exercise are also useful.
This hormone is one of the main reasons for your appetite. It is produced when you have not eaten for a long time and decreases after eating.
Studies show that obesity requires more food to reduce ghrelin levels. As a result, the hypothalamus does not send a satiety signal to the whole body.
What to do?
To control the production of ghrelin, refrain from sweet foods and drinks and add more protein in your diet.