Triggering Your Fat-Burning Hormones (How To Do It)

As a fitness trainer, I emphasize the importance of maintaining a healthy body weight and tackling issues like leptin resistance and metabolic syndrome.

This approach can effectively kickstart your fat-burning hormones and aid in weight loss. Your fat-slimming hormones can be a natural solution for weight regulation, but you need to activate them first. Here are my pro tips to stimulate your hormones to shed that extra fat:

Growth Hormone (GH)

The growth hormone, also known as the anti-aging hormone, is secreted by the pituitary gland to help regulate the body's metabolism, build lean muscle mass, and hasten tissue repair. Getting adequate sleep and intense exercise stimulates the release of this hormone.

Insulin-like Growth Factor-1 (IGF-1)

Insulin-like growth factor-1 is produced by the liver and stimulated by the GH to help enhance muscle mass growth and development. They also help release stored fat to sustain energy in between meals. An excellent normal liver functioning is necessary for IGF-1 to work efficiently.

Glucagon

Glucagon is produced and secreted by the pancreas into the bloodstream. It raises blood sugar levels by converting fat reserves into energy. According to the National Institute of Health (NIH), glucagon can be stimulated by high dietary protein, low carbs intake, and intense exercise [1].

Other hormones may contribute to weight management. But keeping them at reasonable levels and improving their function affects how they may control your weight.

• Insulin  - Insulin works by allowing the body's cells to absorb glucose. It may cause you to gain weight when the cells absorb too much glucose, and your body converts them into fat.
• Leptin  - Leptin alerts the brain that there is enough energy stored in the body, therefore, lessens food cravings. However, having a condition known as leptin resistance can block the signaling pathway.
• Ghrelin  - Ghrelin is called the “hunger hormone” because it stimulates your desire for food intake and promotes fat tissue accumulation.
• Cortisol  - Cortisol regulates carbohydrate and fat metabolism to support immediate energy release. It also stimulates insulin release resulting in a huge appetite.

“Science experiments have found that people who practice meditation release significantly lower doses of cortisol, known as the stress hormone. This is consequential because frequent release of cortisol can lead to heart disease, diabetes, dementia, cancer, and depression.”

― Dan Harris, 10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, & Found Self-Help That Actually Works

• Estrogen  - Estrogen regulates metabolism and helps suppress appetite. Research shows that low levels of this hormone ramp up food cravings that may lead you to gain weight.
• Cholecystokinin - Cholecystokinin (CCK) helps stimulate pyloric sphincter tone, which slows down stomach emptying resulting in decreased food intake.
• Adiponectin  - Adiponectin helps keep a healthy weight by controlling glucose levels within the body and breaking down fatty acids. It also improves insulin sensitivity to increase calorie burn.

To get your fat-burning hormones going, as a fitness trainer, I advise looking at factors like growth hormone, satiety hormone, stress hormones, hormone production, and sex hormones.

Here are some good habits you can cultivate:

• Exercise - According to NIH, regular exercise helps increase testosterone levels, resulting in high calorie burning due to muscle growth [3]. It also increases insulin sensitivity to reduce blood sugar levels.
• Eating Patterns - Research suggests that small-sized meals in lower frequency can decrease leptin concentrations which can help individuals who are dealing with their weight gain manage their leptin resistance.
• Calorie Intake - Calorie restriction can reduce estrogen and testosterone levels which leads to a slower metabolism. As a general principle, it's best to lower calorie intake to only fewer calories than your body requires to achieve healthy body weight.
• Mindfulness - Studies show that meditation can increase mood-regulating hormones serotonin and acetylcholine and helps lower cortisol levels to reduce the desire to eat foods.
• Plenty of Sleep - Getting plenty of sleep maintains the health of  your nervous system to manage leptin resistance and chronic stress effectively. It lowers your stress hormone cortisol resulting in appetite reduction.

I've seen how the foods we eat daily can activate hormones that significantly ease our weight loss journey. Here are some food choices you can consider:

• Healthy Fats - Healthy fats may trigger the release of hormones that make you feel full longer. It may also help reduce insulin resistance to prevent weight gain.
• High Fiber - A diet high in fiber increases insulin sensitivity and stimulates "fullness hormone" production, preventing snacking and overeating.
• Protein-Rich Foods - Protein-rich foods help decrease the hunger hormone, Ghrelin, and increase the fullness hormones to reduce food cravings.
• Low Sugar Intake - Low sugar intake helps decrease insulin resistance, resulting in fewer cravings. Also, lowering carb intake may cause the body to burn stored fat for energy.
• Red Wine - According to research from the National Library of Medicine, a glass of red wine increases adiponectin levels, which controls glucose levels and breaks down fatty acids to manage weight [4]. It also creates a more anabolic environment in the body, resulting in a fast metabolism.