How to lose weight without dieting
Lasting weight loss requires that you transform your eating and exercise habits. These simple changes can help you move toward your weight-loss goal. Your weight is largely controlled by hormones. Research shows that hormones influence your appetite and how much fat you store.
Insulin is a hormone produced in your pancreas. It's secreted in small amounts throughout the day and in larger amounts after meals.
Insulin allows your cells to take in blood sugar for energy or storage, depending on what is needed at the time.
Insulin is also the main fat storage hormone in the body. It tells fat cells to store fat, and prevents stored fat from being broken down.
When cells are insulin resistant (very common), both blood sugar and insulin levels go up significantly.
Chronically elevated insulin levels can lead to many health problems, including obesity.
Overeating -- especially sugar, refined carbohydrates, and fast food -- drives insulin resistance and increases insulin levels.
Here are some tips to regulate insulin levels and improve insulin sensitivity:
- Minimise sugar: High amounts of fructose and sucrose promote insulin resistance and raise insulin levels
- Reduce carbohydrates: A lower-carb diet can cause an immediate drop in insulin levels
- Fill up on protein: Protein raises insulin in the short-term. However, it can lead to long-term reductions in insulin resistance therefore helping you lose belly fat
- Include plenty of healthy fats: Omega-3 fats found in fatty fish can help lower fasting insulin levels
- Get enough magnesium: Insulin resistant people are often low in magnesium, and magnesium supplements can improve insulin sensitivity
- Drink green tea: Green tea may lower blood sugar and insulin levels
- Practice intermittent fasting a few days a week
Ghrelin is known as a "hunger hormone." When your stomach is empty, it releases ghrelin, which sends a message to your brain telling you to eat.
Normally, ghrelin levels are highest before eating and lowest about an hour after you've had a meal.
However, in overweight and obese people, fasting ghrelin levels are often lower than in people of normal weight.
After obese people eat a meal, ghrelin only decreases slightly. Because of this, the doesn't brain receive as strong of a signal to stop eating, which can lead to overeating.
Here are a few tips to improve your ghrelin response:
- Sugar: Avoid high-fructose corn syrup and sugar-sweetened drinks, which can impair ghrelin response after meals
- Protein: Eating protein at every meal, especially the first meal of the day, can reduce ghrelin levels and promote satiety
Hormones work together to increase or decrease appetite and fat storage. If the system doesn't work properly, you may find yourself struggling with weight issues on an ongoing basis. Fortunately, diet and lifestyle changes can have powerful effects on these hormones.