Health

Although many overlook it, weight is largely controlled by hormones. Research shows that hormones affect the regulation of appetite and the amount of stored fat.

Here are the 6 Effective Ways To Control Your Hormones And Prevent Weight gain

1. Maintain a high fiber intake and little sugar

The insulin is one of the most linked hormones when it comes to gaining weight, because it stimulates cells to take sugar and store it in your body as fat.

When you gain weight, your body needs more insulin to reduce the sugar level in the cells . These, in turn, make you gain weight.

If your diet is low in sugars level and high in fiber you will have lesser problems that is controlling the insulin levels naturally. This is due to the fact that fiber breaks down slowly in your body and helps you avoid drastic increases in blood sugar.

Fiber also helps to keep you satisfied for longer time, and thereby making it easier to lose weight. You can find it in healthy foods such as whole grains, fruits and vegetables and nuts and seeds.

2. Eat protein during the day

Protein is important because it helps regulate a hormone called ghrelin . it is more essential when it comes to gaining weight, since it is the so-called “hunger hormone”.

A high levels of this hormone will make your brain tell you “feed me now!”, When it really is not necessary. Although, the protein helps suppress this hormone and turn off the false signals it sends to the body.

These must not be animal like meat, eggs or dairy. Nuts, seeds and legumes such as beans, lentils or peas are another protein alternative for which you can choose.

3. Choose your dairy with wisdom

Unless you are intolerant to lactose , dairy products as such are not bad for you. However, you must choose them wisely. Many companies in the dairy industry use artificial growth hormones in their cows for many years to stimulate greater production of milk and meat.

These hormones were not made or designed for any humans beings, so they may relate very closely to gaining weight. Always try to choose organic or labeled milk products as “hormone-free”. In this way you can enjoy them without worrying about the effects they can have on your weight in the long term.

4. Be careful with the grains

Grains and seeds with gluten, especially whole ones, are not necessarily bad for everyone. However, if you have issue with thyroid hormone, it is a good idea to level your consumption significantly. Several studies have shown that a diet rich in gluten usually has slower hormone effects to a greater degree .

The hormones thyroid play a vital role when you want to prevent gaining weight as they help regulate metabolism. The lower your thyroid levels, the  slower your metabolism will be and the harder it will be for you to lose weight.

5. Avoid soy products

Soy can be a complicated product. While it is low in fat, low in calories and rich in plant proteins, it also contains chemicals called phytoestrogens. These can as well block the real estrogen in your body area. When your estrogen levels are stable, those of a hormone called leptin are also optimized.

Leptin is important in terms of weight, since it regulates the feeling of fullness. When the leptin in your body is at a normal level, you feel satisfied when you eat what you owe.  Try at all means to avoid soy when your intention is to lose weight.

6. Cut caffeine consumption

The coffee or tea are rich in antioxidants and health benefits. However, when it comes to avoiding weight gain, you may want to consider reducing your caffeine intake.

Caffeine can raise the levels of cortisol, which is the hormone that responds to stress and can cause obesity in your abdominal area, since it redistributes fat from the arms and legs to the abdomen.

So, if you are looking to lose weight, minimize your consumption of caffeinated beverages; Also included are the equivalents that claim to be decaffeinated. These changes in your diet are not necessarily based on how many calories you consume, but on the components that contain the foods you eat regularly.

Hormones play a vital role when it comes to gaining weight . If you know how to keep them under control and use them for your own benefit, it will be easier for you to achieve your weight loss goals .

Have it in mind that if you want to make a major change in your diet or eating habits, it is best to consult with your trusted doctor or nutritionist.

It depends on factors such as genetic make-up , but also on diet, exercise habits or hormonal changes.

Still, we can provide some guidelines to reduce the waist

If you tend to accumulate fat in the abdomen, you may lose weight in other parts of the body and resist this area.

By taking into account the possible causes of this problem, not only will you reduce your waistline, but you will also improve your health and feel lighter, energized and essential.

For this reason it is essential to follow these basic steps.

1. Eat at 80%

Eating at 80% means that we must get used to not filling ourselves in meals , but rather to stay with a bit of hunger.

The ideal point is just that where we are no longer hungry but we can continue eating a little more, for example, dessert .

To achieve this we have to learn to eat correctly, to chew food well, to eat in a relaxed and unhurried way, sitting and without important distractions.

By doing it  this way we will feel satiated before and avoid eating too much or anxiety.

Eating at 80% helps us reduce the waist progressively, to avoid swelling, to feel lighter and to have less sleep after meals.

2. More protein and good fats

When we want to lose weight and volume, we usually think about reducing calories and eating a lot of salad.

However, more and more studies show that hypocaloric diets are not healthy and, in addition, cause a rebound effect, so that we usually recover lost weight and even more.

Eating protein thins and helps us reduce the waist , but we must do it with understanding.

We will always choose the most vegetable protein (legumes, nuts, avocado) and, usually, eggs, cheese and fish.

However, a healthy fats activate metabolism and help us lose weight , so we will also incorporate them into our usual diet: first-cold-pressed vegetable oils, avocado, nuts and seeds, etc.

3. Not sitting more than 45 minutes in a row

The sedentary lifestyle, especially the waist.

Sitting for hours and hours in a row helps to gain weight throughout the abdominal area, as well as being very harmful to long-term health.

To avoid this we will set an alarm every 45 minutes to get up from the chair and do some kind of activity or exercise on the move.

It is highly recommended to do at least twice a week some type of medium intensity sport that allows us to move the whole body.

It is also very important to always have a good posture, because if the lumbar becomes weak it can also increase the size of the waist.

4. Regulate hormones

In menopause, women usually suffer an increase in fat in the area of ​​the abdomen.

Although, lots of  girls also suffer at any age, despite having a good diet or exercise.

There are some natural supplements that can help us regulate hormones:

• Maca root
• Chasteberry
• Flax oil
• Fennel
• Yam
• Sage

5. Massaging the waist

In some cases there may also be poor circulation or poor lymphatic drainage in the waist area.

So we can also help you lose volume by performing massages on a regular basis.

We can do the technique of dry brushing or use an oil or moisturizing lotion.

We can also add a few drops of lemon essential oil , which helps eliminate fats, and rosemary, which improves circulation, to enhance the effects of massage. Clay poultices are also very effective .

1. Soft drinks

Soft drinks sold in the market, even those labeled “light” or “zero calories”, are one of the worst enemies for those who are trying to lose weight.

These are made with fructose, corn syrup and other refined sugars that, after being ingested excessively, cause metabolic difficulties and cardiovascular problems. Each can of this type of drinks is equivalent to 3 or 4 tablespoons of sugar , that is, about 120 calories.

2. Skim milk

of course yes, skim milk as we all known can be a very good option for weight loss plans, since its fat content is lower than the usual presentation of this milk. However, it still represents a significant source of calories that, ingested daily, prevents reaching the desired weight .

On the other hand, it must be borne in mind that the problem may worsen among those who suffer from lactose intolerance, since it increases the inflammation of the tissues . This being the case, it is best to substitute these types of drinks for low-calorie options such as almond or rice milk.

3. Fruit juices with sugar

Natural fruit juices are usually a good option to supplement the diet, as they provide the body with an extra of essential nutrients that help improve health and weight.

However, it is essential to bear in mind that its preparation with refined sugar diminishes its properties, since it increases the number of calories and lowers its nutritional quality.

Both commercial presentations and homemade recipes lose fiber and vitamins when large amounts of sweetener are added . For this reason, the ideal is to prepare them with 100% organic fruits and vegetables , without artificial additives.

4. Iced tea

The iced teas that are usually sold in restaurants and supermarkets are not a good choice for the diet, although in advertising they stand out as healthy drinks. Although they are made with extracts of plants and fruits, their sugar content can be the same as any other soft drink .

The most worrisome is that their presentations in individual bottles contain up to 175 calories and the equivalent of 8 or 10 teaspoons of sugar.

5. Sports drinks

The sports drinks that are distributed in the market are usually used to superimpose the liquids and mineral salts that the body loses during high impact training.

However, its consumption must be exclusive for athletes and people whose work is of great physical demand , since for the rest of people they are very rich in calories . Their contribution of sugars, sodium and other added components can be counterproductive when not enough activity is practiced to burn them.

6. Energy drinks

Energy and sports drinks also deliver some benefits, but they are typically high in calories. It also contain artificial sweeteners, which may not be healthful.

The problem is that, despite these qualities, regular intake affects the functioning of the metabolism and can lead to problems of overweight and diabetes .

Its content of caffeine and artificial sugars directly interferes in this type of process, slows down its functions and, incidentally, affects other body systems. The good news is that they are very easy to replace, given that there are shakes and energy foods that provide similar effects in the body.

Do you consume any of these? If so, try to exclude them from your diet so you can lose weight without inconvenience . Increase the consumption of water and natural drinks is the best alternative to stay hydrated and full of energy.

Though, there are many other methods and tips to achieve it, both habits are necessary to achieve a stable weight without exposing health.

The issue is that not everyone has enough time to go to the gym or, some are signed up but they are not constant with their training.

Plus the multiple tasks during the day, stress and other factors become an obstacle to devote time to physical activity.

With all  this reason, it is convenient to know other types of activities that, without the need of machines and professional trainers, help burn calories every day.

Here are the 8 Ways To Burn Fat Without The Gym

1. Dancing

This activity kind of dance, which is usually pleasant, contributes to losing up to 700 calories per hour, depending on the pace at which it is performed.

Dancing calms the stress, activates the metabolism and is excellent for toning the abdomen, legs and glutes.

2. Sleep well

A habit as healthy as sleeping well has a lot to do with the body’s ability to get rid of excess fat.

People who sleep less than 5 and a half hours tend to gain body fat more easily and, in turn, have more difficulty losing weight even if they make other efforts.

To have a good quality of sleep it is necessary:

• Avoid the use of illuminated screens.
• Copious meals.
• Drinks with stimulants.

3. Take a walk

Taking a short walk, around the block or in a nearby park, helps you lose up to three times more calories than you lose when you sit down.

Walking at a rapid pace activates energy expenditure, improves the metabolism rate and facilitates the loss of daily calories.

Also, doing it after eating has benefits in the digestion of food.

4. Going up and down stairs to burn fat

Going up and down the stairs can help you to burn a significant amount of calories in due time.

Putting this habit into practice, instead of going up in an elevator, increases the energy expenditure of the body and, among other things, reaffirms the buttocks, legs and abdomen.

In addition, if it is done continuously, at least 10 minutes a day, you can achieve incredible results in a short time.

The best of all is that, in turn, has benefits in muscle health, blood circulation and heart.

6. Perform household chores

All household chores have interesting benefits for burning fat without the need for exercise.

Among the activities that set the whole body in motion and increase your energy expenditure we find:

• Vacuuming.
• Washing dishes.
• Mop the floor.

The most interesting thing is that they are not as exhausting as the training routines .

5. Jump rope

Skipping the rope not only reminds us of childhood, it allows us to burn a significant amount of fat while having fun.

Between 50 and 100 jumps help to lose up to 100 calories , depending on the speed with which they are practiced.

In fact, alternating movements can obtain better results:

• Do a series with small jumps.
• Follow one alternating feet.
• Ends with higher jumps.

Also, to spend more energy, make jumps with displacements.

7. Control the calories consumed

Without becoming obsessed with the calories ingested in each dish, it is convenient to know how many they contain to avoid excessive consumption.

It is estimated that a person requires between 2000 and 2500 calories a day for your body to function in optimal conditions.

8. Drink water with lemon on an empty stomach

The consumption of warm water with lemon fasting is a habit that many are incorporating into their routines for their multiple benefits to lose weight and improve health.

• Increase the rate of metabolism .
• Strengthens the immune system.
• Stimulates the elimination of toxins.
• Prevents the development of diseases.

Therefore, maintaining this range can facilitate the loss of fat, since the body will not have to strain to burn the excesses.

Here are 5 best tips to lose weight with common sense, enjoying the food , learning to eat differently and discovering an infinity of possibilities.

1. Learning to eat

Many people with difficulties to lose weight usually have high levels of anxiety and a bad relationship with food.

Eating is also a learning that we always have time to repeat , so that it goes from being a frustrating moment to a pleasant act among many others.

Learning to eat is based on the following points:

• Serve only the ration that we want to eat.
• Chew and taste food well.
• Eat without haste and without distractions.
• Avoid important conversations during the meal.
• Eat outside the work environment, whenever possible.
• Do not fill up on every meal. The ideal is to always stay at 80%, that moment in which we could still eat a little more but, if we wait a few minutes, it leaves us satisfied and energized.

2. Choose food well

We must stop counting calories, since it is an obsolete system to lose weight that only stresses the body.

What we should do is to choose natural and unprocessed foods , which are very nutritious so that they contribute to our body what we need and we can feel in a good mood, sated and with energy without abusing the food.

We can eat some fat-rich foods , in moderation, as these will speed up our metabolism and help us burn more energy.

Highly recommended foods:

• Fruits and vegetables, fresh and cooked, in salads, juices, smoothies, etc.
• Whole grains such as oats, rice, millet or quinoa .
• Vegetables.
• Nuts and seeds.
• Healthy fats such as avocado or ghee (clarified butter).
• Ecological or good quality animal protein: meat, fish, egg.

3. Do not go hungry

This first of the tips to lose weight is much more important than we think, because it will ensure the success of our purpose.

Going hungry is a torture to which we submit to our body and which, later on, will take its toll.

Suppressing ourselves at mealtime when our body asks us to do so will create a constant anxiety that will cause us to end up eating more and worse at other times.

Therefore, it is much more effective to “cheat the stomach” when we feel the urge to eat:

• Drinking water : in many cases we confuse the two needs and we can see how hunger disappears when drinking a glass of water.
• Take an infusion : a piece of fruit or a handful of nuts, toasted and without salt.
• Concentrate on other tasks or activities : without the intention to repress us, but to leave the food for later.

4. Lose weight slowly but surely

Do not obsess about losing weight and, much less, if it is a goal that you drag on all your life.

You will have to make important changes in your way of eating so that it is not a sacrificed and temporary diet, but a learning to eat in a healthier way and that, in addition, you enjoy doing it.

In this case, Everything is not about days to lose weight and days of exceptions.

It consists in changing the habits that harm you for others that benefit you, finding recipes that you like and replacing the most harmful temptations with healthier ones.

5. Avoid what increases appetite

We must be very careful with the foods that increase our appetite artificially, which are three:

• White sugar .
• Refined salt.
• Monosodium glutamate.

If we look at the ingredients of the most common snacks in supermarkets, we can see large quantities of these three products with addictive properties: stuffed olives, fried nuts, chips, cookies, etc.

When we start eating them, we will notice that they are very tasty and that it is very difficult for us to stop eating them .