WHY ARE YOU GETTING FAT?

Appearance today remains the last bastion of discrimination and the fat guys and girls are finding it difficult to compete both socially and physically, with those having a naturally thin built. Yes, fat people look happy and contended, but let’s face it, they also look somewhere in a scale ranging from not very attractive to outright sick.

There are numerous hormones in the human body that can contribute to weight gain if their levels are out of balance. Gaining weight is easy, and is influenced by factors such as stress, age, genetics and poor lifestyle choices. Sadly, losing weight is not so easy. Having any of these 9 hormones out of balance can lead to weight gain.

1. Thyroid hormones 

Located in the neck, straddling our windpipe, the thyroid gland produces T3 and T4 hormones together with calcitonin, which are responsible for maintaining the body’s metabolism. Underproduction of these hormones leads to hypothyroidism, which can lead to water-retention and weight gain.

Remedy:

•   Consume iodized salt.
•   Eat well-cooked food and avoid raw vegetables.
•   Take vitamin D supplements.
•   Consume food rich in Zinc content such as oysters and pumpkin seeds.

2. Insulin 

Insulin is a hormone that’s produced in the pancreas and helps to carry glucose into the body’s cells, which are in turn used as energy or stored as fat. This is how the body maintains glucose levels in the blood. Insulin production can be affected by genetics, overconsumption of processed food, unhealthy snacks, alcohol or artificially sweetened drinks.

The body develops a resistance to insulin, which means that glucose stays in the bloodstream rather than being absorbed by muscle cells. In turn, this causes a spike in blood sugar levels, leading to weight gain and Type 2 diabetes.

Remedy:

·         Consume green leafy vegetables, seasonal fruits, and seasonal vegetables.

·         To improve your omega-3-fatty acid levels, consume fatty fish, nuts, olive oil, flaxseeds.

·         Drink at least 4 liters of water every day.

·         Morning walk 4 kilometers in 40 minutes daily.

·         Avoid alcohol, late night snacks, aerated and artificially sweetened drinks.

·         If a known diabetic then keep the fasting and post-prandial sugar levels in check

3. Cortisol  

Cortisol is a steroid hormone produced by the adrenal glands. It is mainly secreted when we are stressed, depressed, anxious, nervous, angry, physically injured, etc. The two primary functions of cortisol are energy regulation and energy mobilization. Cortisol regulates energy by deciding which type of energy (carb, protein, or fat) is required by the body to do a certain function. Cortisol helps to mobilize energy by transporting fats from fat reserves to the “hungry cells” or working muscles. Basically, cortisol is needed to handle short-term stress (mental, physical, real, or imagined) response. But due to poor lifestyle choices and bad eating habits, the body can be in a constant state of stress. This leads to an increased secretion of cortisol that makes the body hyperinsulinemic, increases visceral fat deposition, and stimulates the maturation of fat cells

Remedy:

·         Get at least 8 hours of sleep every night.

·         Avoid processed food, deep fried food, and alcohol.

·         Practice deep breathing, yoga, and meditation for at least one hour every day. It helps in reducing stress levels.

·         Spend time with your family and close friends. There is no better way to unwind!

·         Make a to-do list and tick the ones that you complete. This will not only be a reminder to complete those tasks but also make you feel good about yourself.

·         The best way to reduce stress levels is to take out time for yourself. Take up a hobby that you always wanted to, learn new skills, read books, watch movies that interest you etc.

·         Stop worrying about what people think of you.

4. Testosterone 

Although testosterone is usually associated with men, it’s also secreted by females. Its function in the body is to boost fat, strengthen bones and improve libido, but its production can be affected significantly by factors such as age and high-stress levels. In women, this leads to the loss of bone density, muscle mass, and obesity. Women also create lower levels of testosterone (15 – 70 ng/dL). Testosterone helps to burn fat, strengthens bones and muscles, and improves libido. In women, testosterone is produced in the ovary. Age and stress can significantly reduce the testosterone levels in women. And a lower level of testosterone is associated with loss of bone density, loss of muscle mass, obesity, and cause depression.This can increase stress and inflammation leading to more fat accumulation.

Remedy:

·         Workout regularly. It helps improve testosterone levels.

·         Consume protein supplements.

·         Include fiber-rich food like whole grains, pumpkin seeds, and flaxseed in your diet.
 Take vitamin C, probiotics, and magnesium supplements to prevent constipation.

·         Avoid consuming alcohol as it can potentially damage the liver and kidney.

·         Take zinc and protein supplements to improve testosterone levels.

5. Progesterone

Progesterone is a steroid hormone that’s secreted by the corpus luteum to stimulate a woman’s uterus in preparation for pregnancy. It’s important for levels of this hormone to remain balanced in order for the body to function properly because it can cause weight gain and depression when levels drop. Progesterone levels are affected by things such as the use of contraceptive pills and the onset of menopause. Progesterone is known to:

1.      Helps use fat for energy

2.      Natural diuretic

3.      Natural antidepressant

4.      Facilitates thyroid hormone action

5.      Normalizes blood sugar levels

6.      Restores sex drive

Remedy:

•   Exercise regularly.
•   Try meditation.
•   Avoid stress.

6. Estrogen 

Levels of the primary female sex hormone need to remain as balanced as possible in the body, and this is because high estrogen levels can lead to weight gain and the cells that produce insulin in the body becoming stressed. High estrogen levels arise as a result of natural overproduction in the body, or due to consuming a diet that’s rich in estrogen.

In contrast, low estrogen levels tend to arise in premenopausal women. Seeing as the body goes in search of other estrogen sources when levels are low, the body starts converting all available sources of energy to fat, which can lead to weight gain. Estrogen is known to:

1.      Increases body fat

2.      Salt and fluid retention

3.      Depression and headaches

4.      Interferes with thyroid hormone

5.      Impairs blood sugar control

6.      Decreases sex drive

Remedy:

•   Consume whole grains, fresh vegetables, and fruits.
•   Avoid alcohol.
•   Exercise regularly.
•   Avoid processed meat.

7. Leptin 

Leptin is the body’s “energy expenditure” hormone, which regulates energy balances and inhibits feelings of hunger. Under normal conditions, the hormone leptin signals that you are full and should stop eating. But due to overconsumption of foods that are high in sugar content such as candies, chocolates, fruits (that are modified to contain a lot more fructose), and processed foods, the oversupply of fructose is converted to fat that gets deposited in liver, belly and other regions of the body. Now, fat cells secrete leptin. As we keep consuming more fructose-containing foods, more fat gets accumulated, and more leptin is secreted. This, in turn, desensitizes the body to leptin and the brain stops receiving the signal to stop eating. This ultimately leads to weight gain.

Research shows that sleep deprivation can cause the leptin levels to fall and therefore the brain misses the signal to stop consuming food. So, make sure you sleep at least 7-8 hours a day.

Remedy:

·         Avoid food rich in sugar content. Consume no more than 3 servings of fruit per day.

·         Consume dark green leafy veggies.

·         Avoid processed food.

·         Get proper sleep. 7-8 hours of daily sleep is recommended.

·         Keep yourself hydrated as dehydration can also make you feel hungry!

8. Ghrelin

Ghrelin, the hunger hormone, stimulates appetite and increases fat deposition. People experience elevated levels of ghrelin when they’re on a strict diet or while fasting. Popularly known as the “hunger hormone”, ghrelin helps stimulate appetite and increases fat deposition. It is secreted by the stomach mainly. A small amount of ghrelin is also secreted by the small intestine, brain, and pancreas. Higher levels of ghrelin in the bloodstream may lead to weight gain, and obese people are more sensitive to this hormone. In fact, Ghrelin levels are also high when people are on a strict diet or while fasting.

Remedy:

·         Workout regularly.

·         Eat every 2-3 hours.

·         Have 6 meals a day.

·         Eat fresh fruits, vegetables, protein source, dietary fiber, and healthy fats.

·         Drink 1 ½ cup water 20 minutes before a meal.

·         Keep yourself active.

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9. Melatonin

Melatonin regulates sleep and wakefulness and is released while we sleep to help the body heal, improve body composition and build lean muscle. However, this process is disrupted if we don’t get enough sleep, and ultimately could lead to inflammation-induced weight gain.

Remedy:

•   Do not eat late at night or just before going to bed.
•   Get sufficient sleep.
•   Sleep in a dark and cold room.
•   Turn off all gadgets before sleeping.

So weight gain has to do with our life style and our diet. Though genetics has a role to play, it is mostly our hormones which are orchestrating our fat gain and fat deposition. The good news is that these hormones are not autonomous, we can control them and feel good and look better!