The Hormones That Affect Weight and How to Control Them

Our weight depends not only on the amount of calories we consume, but also on invisible chemical substances present in our body.

In fact, hormones affect metabolic processes in our body and instruct our body to store fat or break it down.

There are many factors that can affect our weight, for example, the physical activity we perform, our genetics, our eating habits, and our stress levels. However, hormones play a crucial role in regulating our metabolism.

Hormones determine whether our body stores fat or burns it.

Which hormones are we talking about?

1. Insulin - When we eat, the glucose level in our blood rises. Glucose is the source of energy, the fuel for the cells in our body. In order for glucose to enter cells, it needs the help of the hormone insulin. Insulin is secreted by the pancreas after blood glucose rises. Insulin 'opens the doors' of the cell to glucose. Glucose enters the cell and is used for energy. High levels of insulin in the blood also encourage fat storage in fat cells and prevent its breakdown. In other words, an excess of sugars and carbohydrates in food will lead to increased insulin in the blood and fat storage.
2. Cortisol - The stress hormone that promotes a rise in blood sugar. This is perhaps why we tend to eat high-sugar and high-carbohydrate foods when we are stressed. This way, we have more energy to cope with the stressful situation we are in. In addition, stress lowers our metabolic rate to conserve energy for handling the stress. The bottom line: a high level of cortisol in the blood will cause weight gain.
3. Leptin - The satiety hormone. Secreted by fat cells, it signals the brain that we are full. Leptin affects the metabolic rate and helps cells 'decide' whether to store fat or burn it. When leptin levels drop, appetite increases, and our body tends to store fat. Leptin levels also decrease due to sleep deprivation; therefore, it is important to make sure you get enough sleep at night. 7-8 hours of sleep will help us maintain a healthy weight.
4. Thyroid Hormones - Affect fat breakdown and metabolic rate. If there is a deficiency in thyroid hormones, we will gain weight. The level of these hormones in the blood can be checked with a simple blood test.

So what can be done? How can we influence our weight?

1. Studies have shown that eating 3 meals a day is optimal for weight loss. Extreme diets are not healthy! You might lose weight, but not for long. When you don't eat enough over time, the body interprets this as starvation and breaks down muscle to supply the missing energy, while preserving fat as an emergency storage. Consequently, you might gain weight even if you eat only one meal a day. A slow weight loss is much better for the body and preferable in the long term. A small caloric deficit will prevent fat storage.
2. Eat foods that will not sharply raise blood glucose and insulin levels, foods with a low glycemic index, such as legumes and whole grains. Reduce simple sugars and prefer food rich in protein and high in fiber. Proteins will help build muscle. Muscle burns many calories, even at rest.
3. How to exercise?
   Studies have shown that high-intensity interval training (increasing walking/running speed for one minute every 5-10 minutes) for 20 minutes is the most effective way to increase insulin sensitivity. If you choose moderate-intensity activity, you will need to perform it for an hour to an hour and a half. The effect of physical activity continues throughout the day following the activity and also during sleep. The body will burn more energy even after the activity ends.

Eating protein with a carbohydrate immediately after the workout will help bring cortisol levels back to normal faster—for example, yogurt and fruit, or bread with tuna, cheese, or an egg.