13 Habits That Are Sabotaging Your Weight Loss



11 Ways to Power Up Your Weight-Loss Hormones

1. Eat lean protein, low-glycemic carbohydrates, fiber, and healthy fats.

How to Eat Right to Power Up Your Weight-Loss Hormones
Shutterstock

Using this approach at every meal keeps your blood sugar stable,  your energy up, and boosts the glucagon that burns fat (it also works in opposition to insulin, which signals the body to store fat and increases appetite and cravings). Adding fiber to each meal also increases adiponectin, which regulates glucose levels.

RELATED: 5 Ways to Sneak More Fiber Into Your Diet

Taking in a steady supply of protein throughout the day is also important, because it boosts the hormones that help us burn fat (glucagon) and those that control our appetite and make us feel full (like peptide YY in the gut), every time we eat it. Furthermore, the essential amino acids found in almonds and leafy greens—the building blocks of protein necessary to produce thyroid hormone, serotonin, dopamine, melatonin and growth hormone—cannot be manufactured by the body, so they must be a vital component of our diet. 

2. Calculate your specific daily guidelines for protein intake.

How to Eat Right to Power Up Your Weight-Loss Hormones
Shutterstock
Advertisement - Continue Reading Below

This includes the range between the minimum amount needed to preserve your muscle mass and the ideal amount you should consume to encourage muscle growth. You have a daily range of 1.6 to 2.2 grams of protein per kilogram of body weight.

RELATED: 5 Protein-Packed Post-Workout Snacks

On the days you strength train and do yoga, you need to consume protein based on the 2.2 gram calculation. On other days, you should not go below a minimum amount of protein, calculated at 1.6 gram per kilogram. (To calculate your protein intake range, divide your weight in pounds it by 2.2 to find your weight in kilograms, then multiply this amount by 1.6 and 2.2 to find your daily range of protein intake.) I recommend sticking to your calculated minimum if you have more than 40 pounds to lose.  

3. Avoid starchy carbs at breakfast.

How to Eat Right to Power Up Your Weight-Loss Hormones
Shutterstock

Sticking to a high-protein breakfast increases thyroid hormone and sets your dopamine levels for the day—which means you will enjoy better appetite control and stay craving-free while avoiding that mid-afternoon slump. This means breads, cereals, bagels, etc., are off limits. The first few days may feel challenging, but I promise it will quickly become second nature. 

Advertisement - Continue Reading Below
Advertisement - Continue Reading Below

Check out some of the craziest diet trends throughout history:

4. Choose a completely carb-free breakfast to burn fat.

How to Eat Right to Power Up Your Weight-Loss Hormones
Shutterstock

Skipping fruit and other carbs at breakfast helps to keep you in the same ketogenic (fat-burning) state that happens overnight and lasts until your first carb-containing meal of the day. I don't usually recommend this right away when you set out to lose weight—I like to save it as a tweak for later use. You may want to kick in the carb-free breakfast as a means of tricking your metabolism, though, if you feel your results are slowing down or if you've hit a weight-loss plateau.

5. Eat three to four times a day.

sandwich
UnSplash
Advertisement - Continue Reading Below

We've been hearing about the importance of eating three square meals a day for years, and the advice might not be as outdated as it seems. If you consume enough protein, avoid excess carbs at mealtimes and eat regularly, you can avoid messing with the hormones that keep weight off. But if you skip meals, wait too long between meals, fail to consume enough protein, or eat the wrong foods, your body will experience more dips and spikes than it should—and that will throw your hormones, such as insulin and cortisol, out of whack.

RELATED: 12 Legit Ways to Lose Fat This Week

Specifically, waiting too long to eat between meals causes a blood sugar drop, which triggers a stress response in your body, which in turn releases cortisol—causing you to crash hard. That means you'll probably overeat at your next meal, leading to a blood sugar and insulin spike. You can break this cycle by eating three or four square meals. If you choose to eat four times a day, have a meal that contains whey protein as your third one, to cut cravings and balance cortisol so you will eat less at your next meal. 

6. Have a starchy carb after 4 p.m.

How to Eat Right to Power Up Your Weight-Loss Hormones
Shutterstock

The concept of eating your carbs early in the day because you will have a better chance of burning them off could actually be setting you up for cravings all day long. Eating a starchy carb—like potatoes or beans—early in the day creates cravings for them later. So I suggest you eat only one with your last meal. 

Advertisement - Continue Reading Below
Advertisement - Continue Reading Below

Do not combine your starchy carb selection with fruit in your evening meal. Chose one or the other, not both. At this point in the day, that carb will raise your serotonin levels, which helps with sleep. And sleep is one of the best fat-burning activities when we create the optimum conditions for it.

RELATED: How to Fine-Tune Your Carb Intake for Fat Loss

Consuming at least one starchy carb per day also helps to maintain testosterone. A diet free of starchy carbs lowers testosterone and serotonin and increases stress hormones, all of which are bad for weight loss.

Last, don't forget the impact that eating starch only with the evening meal has on boosting adiponectin during the day. This can lead to greater weight loss and seems to be easier to do than restrict carbs at night. And we all know that any diet you can stick to is the one for you. 

7. Have a cheat meal once a week.

How to Eat Right to Power Up Your Weight-Loss Hormones
Shutterstock

Why the cheat meal? Continuous caloric restriction is not an effective long-term fat-loss solution; it is simply not sustainable. The short-term victories achieved with that type of eating are always followed with rebound weight gain. Whether we like it or not, hormones will kick in to return the body to its status quo.

RELATED: The 8-Hour Diet Cheat Sheet

From a physiological standpoint, a cheat meal serves to increase your thyroid hormone (particularly the conversion of T4 to T3), lower levels of reverse T3 (which can block the action of T3), and generally boost your metabolism. Remember that the human body is an adaptive machine—when you reduce overall calories, the body adapts and lowers your metabolism as a survival mechanism. Believe it or not, introducing a weekly cheat meal keeps your metabolism guessing and actually increases your long-term success. It prevents hunger and cravings and refuels your muscles' energy stores, particularly glycogen, which helps to maintain strength and endurance for your workouts.

Advertisement - Continue Reading Below

 

8. Go for the hormone-boosting foods.

How to Eat Right to Power Up Your Weight-Loss Hormones
Shutterstock

Go for the hormone-boosting foods. There are certain foods with additional hormone boost properties that you may want to include in your diet:

  • Nuts, especially walnuts, as a fat source.
  • Pears—think of them as the new apple. Have them a few times a week as your carb selection at a meal.

  • Low-fat cheese is a protein source to have at least once daily, if you can tolerate dairy. 

  • Whey protein should be the protein source for your 4 p.m. meal (options include ricotta cheese, whey protein powder, Greek yogurt, and protein bars with whey protein base, such as the B-UP bar).

  • Olive oil or hemp hearts are my favorite option for your fat at breakfast. Olive oil boosts adiponectin and shrinks the size of your fat cells. Hemp hearts provide a rich source of GLA oil, which is great for combating belly fat, reducing inflammation and moisturizing your skin.

  • Tomato juice—I always go for this option on flights—with water to combat sodium. Although it may sound like strange advice, the natural acidic quality of this tasty drink offers us weight-loss benefits. And because it boosts adiponectin when consumed once a day, it can reduce belly fat. Drinking something acidic after your meal is known to reduce the glycemic load (or blood sugar impact), which then blunts the increase of insulin and leads to less sugar being stored as fat.

  • Blueberries—Adiponectin is naturally released when we exercise. Produced by our fat cells, it increases metabolism, improves insulin sensitivity, and reduces inflammation and the risk of heart disease. It appears that blueberries are the only fruit to stimulate the release of this hormone, thanks to a phytonutrient found in blueberries' skin. Additionally, blueberries help fat loss by improving insulin balance. A recent study showed that obese people who drank one blueberry smoothie a day for six weeks had a 22 percent improvement in insulin sensitivity, which ultimately equates to better fat metabolism. Just a half a cup per day will do the trick. 

Advertisement - Continue Reading Below
Advertisement - Continue Reading Below

9. Eat fresh, locally grown organic produce.

How to Eat Right to Power Up Your Weight-Loss Hormones
Shutterstock

Whenever you can, choose organic or wild sources of meat, fish, eggs, and dairy, which are free of hormone-disrupting additives, hormones, and pesticides.

RELATED: Where Eating Organic Matters Most

10. Drink two cups of water before each meal.

How to Eat Right to Power Up Your Weight-Loss Hormones
Shutterstock

Studies have shown that those who follow this habit lose more weight in 12 weeks than those who do not. 

RELATED: 3 Ways to Fool Yourself Into Drinking More Water

11. Pay attention to your cravings.

How to Eat Right to Power Up Your Weight-Loss Hormones
Shutterstock

If your diet is hormonally balanced, you should be craving-free. An out-of-control appetite or desire for something sweet, however, usually means you are not consuming enough protein, are taking in too much carbohydrate, or are sleep deprived or stressed out.






Video: Before & After 70 Pound Weight Loss Transformation

11 Ways to Power Up Your Weight-Loss Hormones
11 Ways to Power Up Your Weight-Loss Hormones images

2019 year
2019 year - 11 Ways to Power Up Your Weight-Loss Hormones pictures

11 Ways to Power Up Your Weight-Loss Hormones forecasting
11 Ways to Power Up Your Weight-Loss Hormones advise photo

11 Ways to Power Up Your Weight-Loss Hormones photo
11 Ways to Power Up Your Weight-Loss Hormones images

11 Ways to Power Up Your Weight-Loss Hormones 11 Ways to Power Up Your Weight-Loss Hormones new images
11 Ways to Power Up Your Weight-Loss Hormones new pictures

photo 11 Ways to Power Up Your Weight-Loss Hormones
pictures 11 Ways to Power Up Your Weight-Loss Hormones

Watch 11 Ways to Power Up Your Weight-Loss Hormones video
Watch 11 Ways to Power Up Your Weight-Loss Hormones video

Communication on this topic: 11 Ways to Power Up Your Weight-Loss , 11-ways-to-power-up-your-weight-loss/
Communication on this topic: 11 Ways to Power Up Your Weight-Loss , 11-ways-to-power-up-your-weight-loss/ , 11-ways-to-power-up-your-weight-loss/

Related News


Nicole Miller FallWinter 2019RTW – NYFW
5 Gross Things That Happen When You Dont Clean Your Makeup Tools
C’est Très Chic 5 Ways To Dress Like A Parisian And Nail it
How to Master the Wet-Look Hair Trend With Just OneProduct
The Side Dish That Fights Cancer
How to Buy a DVD System with Dual Monitors for a Car or Minivan
Tag: Modern Interior Design
14 Celebrities With Quirky Body Parts
PCOS and Endometrial Cancer Risk
8 Tips For Fuller, Thicker Hair
Meditation: The Best Thing To Happen To Sleep Since Pillows
Marcelo Burlon T-Shirts
28 Amazing Benefits Of Vitamin D For Skin, Hair And Health
Slow Cooker Pumpkin Custard Oatmeal



Date: 10.12.2018, 11:35 / Views: 42151