When it comes to weight gain, blame it on the hormones. Based on research published by the Journal Of the American Medical Association, Mehmet Oz, M.D., known as TV's Dr. Oz, explains that four major hormones are responsible for how and where the body stores fat. An imbalance in your cortisol, testosterone, estrogen and insulin hormone levels can slow down your metabolism and trigger weight gain.
"If your level of any of the essential hormones is too high, you need to reduce it. If your level is too low, you need to raise it," explained Dr. Tami Meraglia, a weight-loss expert and author of The Hormone Secret.
If you have trouble losing weight in key areas, or notice the pounds creeping on easier, read on to see if your hormones are out of balance and what simple changes you can make to get them back in check.
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1. High Cortisol
Problem Area: Bloated belly
Nicknamed " the stress hormone," cortisol can be a significant contributor to weight gain. When we're stressed out, the body responds as if we're starving and releases cortisol. High cortisol levels take the blood sugar your body is converting and places it into fat for long-term storage, usually around the midsection. Left unaddressed, cortisol in abundance increases the risk of diabetes and heart disease.
Symptoms of a cortisol imbalance include:
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- Weight gain, specifically around your stomach area (even if you are eating healthy and exercising)
- Difficulty sleeping and feeling tired after you have slept well
- Thinning hair
- Dull skin
- Low sex drive
- Constipation or diarrhea
Problem Solved!
Reducing stress is the best way to lower your cortisol levels. When you wake up in the morning, your cortisol levels are higher than normal. When you eat food first thing after waking up, you metabolize food slower. Instead, get in a quick workout, like yoga, which will help you decrease some of your stress and lower your cortisol levels.
Eat an hour or two after your workout, a more optimal time for your body to burn fat. Skip the coffee, which can raise your cortisol. Ideal foods for cortisol reduction include leafy greens and oatmeal.
2. Low testosterone
Problem area: Stubborn upper arm flab
Women produce and need testosterone, too. Testosterone is important because it helps you to grow your muscles which support your metabolism functioning properly. Low testosterone and an overload of estrogen can increase your insulin insensitivity which creates the opposite effect, causing weight gain.
Signs of low testosterone can include:
- Fatigue and exhaustion, even after a full night’s sleep
- Difficulty losing weight and weight gain
- A low libido
- Mood swings and depression
- Being anxious or having a lack of focus
- Hair loss
Problem solved!
Daily, moderate exercise, specifically weight training or walking 30 minutes, can help raise your testosterone or T levels. Having a healthy sex life and having sex once a week helps to elevate and increase your T levels. Sleep at least 7 – 9 hours a night. Eat foods that are rich in zinc like beans, nuts, seafood and whole grains.
3. High estrogen
Problem area: Fat stored around butt, thighs and hips
When your estrogen levels are normal, it helps you stay lean and manage the production of insulin in your body. However, when estrogen levels are off, it can cause you to gain weight rapidly. When you eat, the sugar in your body increases. It goes to three parts of your body: your muscles to use as fuel, some to fat storage and some to your liver. When things are off, more goes into your fat storage.
Pesticides, herbicides, genetically modified foods and different synthetic hormones in meat are only a few things which can disrupt your estrogen levels. These toxins mimic estrogen in the body, and some of these chemicals have lead to estrogen-driven diseases like breast and ovarian cancers as well as endometriosis.
Signs of high estrogen:
- Bloating, swelling and tenderness in the breasts
- Low sex drive
- Irregular menstrual cycles
- Headaches,
- Mood swings
- Weight gain
Problem Solved!
Meat can be the culprit and create high levels of estrogen. Meat contains fats with estrogen. Some meats are overloaded with steroids, antibiotics and toxins from the feed and way they are raised. When you eat meat, you release these substances into your body. They act like estrogen and can increase your estrogen levels.
Increase your fiber intake. Fiber regulates your system and removes excess estrogen through waste. Also, eat foods rich in the compound flavone, like apples, melons and celery. Dr. Oz explained, "Flavones are compounds that, among other properties, can inhibit estrogen activity." You can cut the production of new fat cells by 57 percent eating these foods daily!
4. High Insulin
Problem Area: The Muffin Top
Obesity levels are steadily increasing in the United States, especially in the African-American community. Half of Americans have some level of "diabesity," which is diabetes and obesity. Your cells can become numb to insulin production. Blood sugar levels climb, and you store fat because your glucose is unable to regulate itself.
Signs of high insulin may include:
- Abdominal obesity
- Cravings for sugar or foods that are rich in carbohydrates
- Acne and large pores on the face
- Polycystic ovarian syndrome (PCOS)
- High blood pressure (swollen ankles, puffiness, etc.)
Problem Solved!
If you are insulin resistant, get your carbohydrate intake from vegetables with smaller amounts of fruits, nuts and seeds. Protein helps, too. Eat grass-fed lean meats. Instead of using sugar and artificial sweeteners, try cinnamon. This spice can cut insulin by 29 percent! Also, make sure you get enough sleep, which will help to metabolize your carbohydrates.
