Fat Loss isn’t just calories in and calories out. There’s so much more to weight loss than a calorie deficit?
If you want to get leaner and look and FEEL your best, balancing your hormones will be a key strategy for you to consider.
Being in a caloric deficit is an essential piece of the fat loss puzzle, but your hormones also play a HUGE role.
Balance Your Hormones
Here are 3 key players, and how you can regulate them!
#1 CORTISOL – The “Stress” Hormone
PROBLEM: When you get stressed, your cortisol levels increase, which also increases your blood sugar. When your cortisol is raised, your heart rate and blood pressure increase in response to your body’s “flight or fight mode” which can lead to increased cravings and overeating.
SOLUTION: If you want to lose weight, you’ve got to prioritize time to de-stress. I know as a busy mom with all the demands of working and parenting, it’s easy to be always on high alert. It can be a challenge to destress. But if you want to balance your hormones you’ll need to find ways to lower your stress levels.
IDEAS: Take a walk outside in nature, chill by watching a favorite show (any Bridgerton fans?), read a good book, and maybe even take a bath before bed. Find some simple self-care activities to help you decompress each day and you’ll have an easier time controlling your cravings.
#2 GHRELIN – The “Hunger” Hormone
PROBLEM: Food intake influences this hormone. Ghrelin levels rise before a meal and will fall after a meal. If you eat too much sugar or processed foods, this can inhibit ghrelin from falling. Ever feel hungry after you’ve eaten a high sugar, processed meal? It’s almost like you didn’t even eat!
SOLUTION: Avoid the ghrelin gremlin by getting enough protein and fiber in your diet. Both protein and fiber help you to stay fuller for longer. Make sure you eat portions that leave you satisfied so you can keep the gremlin at bay.
IDEAS: Build your plate starting first with protein. Plan for a palm-sized portion of protein at each meal, such as eggs, chicken, fish, beef, or turkey. You pump up protein and fiber when you choose protein-packed plant-based foods like edamame, lentils, chickpeas, and green peas.
#3 INSULIN – The “Sugar” Hormone
PROBLEM: This hormone increases as a response to elevated blood sugar. When your insulin levels are high, your body gets sent a signal telling it to convert the sugar to fat to store for later. Blood sugar spikes and drops are known to make you feel cranky and anxious. We often turn to food and may overeat just to feel better.
SOLUTION: Keep your blood sugar and insulin stable by eating a balanced diet rich in whole-natural foods. If it comes from the ground or had a mother, put it on your plate. Eating this way will keep your energy levels stable. You’ll feel better all around.
IDEAS: You can avoid an excess of blood sugar & insulin in your body if you pair your carbs with protein or fat. This blunts the blood sugar and insulin response of carbs in your body. And if you are constantly eating, you constantly raise your insulin levels. Try Intermittent Fasting (IF). When you fast your insulin drops significantly allowing your body to release its fat stores. Your body has a chance to stabilize insulin levels. If you’d like to learn more about Intermittent Fasting, download my Fasting + Carb Cycling Guide.
DOWNLOAD FASTING + CARB CYCLING GUIDE
If you have hopes of reducing body fat you’ll not only need to understand how to get into a calorie deficit, you’ll want to make sure you are doing everything you can to keep your hormones balanced. A focus on lifestyle habits like exercise, restful sleep, and whole-food nutrition will help make sure you increase your metabolism, keep your appetite in control, and ultimately positively impact your overall health. If you want to learn more strategies to balance your hormones, download my guide – Hormone Hacks.
Learn how to work with your body instead of fighting against it. Join my next New Client Coaching Group and you’ll learn simple ways to support your hormones so you can burn fat, gain confidence, and enjoy your healthiest life!
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