Eating right and exercise are two of the most basic factors that can influence weight loss and help maintain a healthy weight. However, for many people, hormones can also play a significant role in managing your weight. If your hormones are unbalanced, you may not achieve the results you are looking for. A good understanding of the chemical process of weight loss can be the difference between success and failure in your goals.
Leptin and ghrelin are the two hormones most involved in weight loss and appetite control. While ghrelin is responsible for signaling hunger, leptin is responsible for the feeling of satiety. If one or both of these hormones are out of whack, it can become impossible to lose weight. So how can you manage and balance your weight loss hormones without costly treatments or medication? Here are a few tips for biohacking your hormones and setting you on the path to better health.
1. Stagger how you eat
Here is an interesting fact: ghrelin is produced every four hours. To keep your ghrelin low and inactive, try a healthy snack every four hours before you start to feel hungry. This should not be a full meal, but a light, healthy snack with fruits or vegetables. Leptin levels reduce significantly during long-term fasting, which is generally considered to be between 24 and 72 hours; short, intermittent fasting can be more effective. Try eating after an 8-hour period, fast for 16 hours, and then eat again. This will help balance your leptin and keep you feeling fuller longer.
2. Sleep for 7-9 hours every night
Balanced hormone levels require sufficient sleep. Less than 7 hours of sleep a night can lead to higher ghrelin levels and decreased leptin levels, leaving you not only hungry but making it difficult to feel full. Aim for 7-9 hours of deep, restful sleep every night.
3. Increase your intake of high-fibre, nutrient-dense food
Ghrelin levels stay high until the food you consume stretches the walls of your stomach, giving you a full and satisfied feeling. Foods high in fibre and nutritional content help reduce ghrelin and increase leptin. Not only will they help you feel fuller longer, but they will provide you with the proper minerals and vitamins you need to lose weight.
4. Avoid low-calorie diets
Low-calorie diets may look attractive, but insufficient calories can have a huge effect on your hormonal balances. It is crucial that you consume at least 1000 calories a day; less than that can cause serious health issues.
5. Manage your stress
Managing stress is one of the hardest things to do in today’s chaotic world. However, extreme or sustained stress can disrupt your hormones, produce higher-than-normal levels of ghrelin, and contribute to weight gain. Find a way that works for you to reduce stress, such as meditation, walking, or a new yoga class. Biohacking your hormones may take some time and attention, but it is very important to consider your overall diet and habits. By paying attention to the small things, like balancing your hormones, you will begin to see big changes in your weight loss. Take charge of your hormones and your health!