How Hormones Affect Weight Loss

I just read a fascinating article in Shape magazine (March 2014 issue).

It gives detailed info on these 4 pesky hormones...
LEPTIN
GHRELIN
CORTISOL and
ESTROGEN

For example, have you ever felt “still hungry”, immediately AFTER finishing a meal?  Your leptin levels may be to blame!

- LEPTIN is produced by fat cells and released into the bloodstream as you eat. When the body functions promperly, it tells you when to stop eating. The article states:
“Overweight people, however, can produce excess leptin and may develop resistance to chronically elevated levels. Their brains ignore the satiety signals, leaving them hungry even after meals.”

BUT! (here’s yet another reason to exercise!)...regular exercise, especially moderate to high-intensity interval training (which basically means train hard for 30 seconds to a few minutes, then slow it down and catch your breath for a few minutes, then go hard again, and keep repeating that sequence) can help keep leptin levels functioning properly, according to a study, as well as getting 7 to 8 hours sleep a night. (Never underestimate the power of a good night’s sleep!)

The article further states “For people with leptin resistance research shows that electroacupuncture (which uses needles that carry a small electric current) may help lower levels and suppress appetite.”

Now, I would BET that I am definitely one of those with excess leptin and RESISTANCE to chronically elevated levels.
Because I DO sometimes feel hungry even after I just finished eating!

I figured this was just all part of my food addiction but I think leptin is a factor, too.

I don’t have the inclination OR resources to get the fancy “electroacupuncture” done – plus I bet it doesn’t last, you probably have to go for repeated treatments (meaning more $$) so…isn’t it better to CURB this 'resistance' by working out regularly?

I can testify personally that exercise works, because I've seen it myself. I can STOP easier now. I've noticed it, ever since I started working out regularly and consistently. To be honest I thought maybe it was just because I was exhausted (LMAO...) but I think there's more to it than that! Could it be my leptin levels are stabilizing a bit?

Do you feel you get ‘hungrier in general’ than your ‘normal’ friends? (I sure do!) This may be the fault of Ghrelin!

- GHRELIN is Leptin's counterpart. It is known as the 'appetite hormone'.  The article said, “When leptin levels are low - as in, when you haven't eaten in awhile - ghrelin levels are HIGH. After a meal, ghrelin levels drop and usually stay low for several hours while you digest food.
And the same habits that help control leptin -- sleep and daily exercise -- can keep ghrelin in check. One study also found that diets high in PROTEIN (!) suppressed ghrelin longer than high-fat diets.”

 [Oh - they also mention an over-the-counter supplement that can help keep ghrelin levels from rebounding temporarily, but I’m not ready to jump on that bandwagon just yet (I WILL ask NS about it, though..what the heck?) But it sounds like just another ‘diet vitamin’ that may or may not DO anything. And the magazine had an ad in it (naturally) for this ‘miracle ghrelin reducer pill’ and of course it’s expensive….$100. for a month’s supply. I don’t know about you but I’ve been there done that with pills like krazy and they don’t do anything for me except lighten my pocketbook! The most recent was raspberry ketones. What a CROCK! Just because Dr. Oz – what a salesman he is! – recommends it, doesn’t mean it’s a ‘miracle pill’. Ever notice how many things he ‘recommends’ and how everyone runs right out to get them? Like I said…what a salesman…!]

But once again, this supports the validity of the TSFL plan! Because we're eating more often, I bet we're controlling our ghrelin levels more than we used to when we ate (at least I ate) only 3 or so large meals a day. But again, IF there is a link between Ghrelin and Leptin then it stands to reason that if one is out of whack the other may be as well....which means you ARE 'hungrier' than your 'normal' friends.
And I LOVE how they say diets high in protein suppress ghrelin longer. Again, this makes SENSE to me! When I eat my MF meals which are high in protein, I FEEL BETTER....I'm more in CONTROL of my eating...then if I were to eat just a carb (even a 'good' carb like just a salad with no protein).  Protein protein protein, people! :)

- CORTISOL is the stress hormone. Most of us here have heard of this one. Basically it's sort of a backwards 'self fulfilling' prophecy kind of thing. In other words, the MORE you STRESS over the scale not moving, the MORE the scale REFUSES to move! The articles states that when you stress over something, you're making more CORTISOL in your body and cortisol can trigger high-carb, high-fat cravings AND it also causes calories to be stored around the middle, contributing to dangerous (and hard-to-lose) belly fat. (sounds like ME!)
So...the more you stress, the fatter you get and the more you crave foods that aren't good for you!
The key here? Is to CHILL OUT!

From the article:
“Research shows that relaxation rechniques like meditation, yoga, and listening to soothing music reduce stress hormones.”

The article also states that there are two 'quick fixes'...in one study, people who drank black tea had cortisol levels 20% lower than those who sipped a placebo drink; and in another study those who chewed gum had levels 12 percent lower than those who didn't.
I think I would counter that it's not just 'black' tea but ANY tea...that relaxes you....(I've been preaching herb tea since I discovered it a couple years ago, it really helps with stress!)...but it makes sense, right? You're slowing things down a bit. And chewing gum, you're releasing stress through your jaw. (just make sure it's SF gum and don't chew OODLES of it....because even the SF variety have some carbs when you overdo and they can add up.  ALSO keeping that 'sugar high' going is not really a good idea, right?)
But the main idea here is to try to RELAX.

I DEFINITELY have an easier time losing weight when I'm working out than when I'm not...and I think it's because I'm releasing all that STRESS!

When we had those series of snowstorms this Winter, one after the other, and the gym was closed or I couldn't get there, I had all this stress and no way to release it, and I was more susceptible to binges. DEFINITELY.

Ever feel like you could eat a COW right before your period? Ever have PMS cravings? Especially for chocolate or chips?

- ESTROGEN could be to blame! The article states it is another 'hunger hormone'. It’s the one that ‘gets you’ during that time of the month. It fluctuates during the month, depending on your cycle and whether you're using hormonal birth control. But (and I quote): “estrogen is at its lowest level on day one of your period. It climbs for two weeks, then take a dive in weeks 3 and 4 of your cycle. Falling estrogen causes serontonin levels to drop and cortisol to rise, so THAT is why you feel cranky and hungrier than usual!” This of course can lead to bingeing, especially on fatty, salty or sugary foods.

(The connection between estrogen and serontonin is interesting and I think accounts for a lot of our problems during that TOM and also during menopause, when estrogen levels take a nosedive. Because is the 'happiness hormone', and when those levels drop we feel like we NEED chocolate. Chocolate has been shown to (temporarily) raise those levels.

So it’s kind of the body’s natural response to try to get our levels back up.)

But you can fight back without succumbing to chocolate. (PLUS we have chocolate MF meals, right? You can always ‘indulge’ your chocolate cravings there).

What I do? Is take a supplement called 5-HTP every morning. It's mild, over the counter, and functions like a mild antidepressant.

Of course, if you have SEVERE depression symptoms you should see your doctor because there are many good prescriptions out there that can help you. In my case, in my 20s, Prozac was a LIFESAVER. I was on it for about 7 years all told...and then was able to taper off and I'm fine now just with the 5-HTP.

But don't underestimate depression!  It can wreak HAVOC on your efforts to stay OP. Because when you eat, you raise your blood sugar and that 'automatically' makes you feel better (for a short period of time, anyway). But it's a FALSE 'high' if you keep relying on it. Better to get your condition TREATED properly.

Additionally, what's interesting about estrogen is the havoc it can wreak when we go through menopause! That's why it's important to see your doctor if you have severe menopausal symptoms.

Overall, I found this article fascinating! 

Our bodies are amazing organisms and very complex ones, too.

Everything needs to work together properly...or it can work against you!

So if you're looking for another reason to exercise, this is it!
Keep your gherlin and leptin AND coristol levels in check...work out, reduce that stress and reduce your appetite! 

Keep on!