Weight loss can be struggle for a lot of people. Especially if your work is at home in front of the desk, with not a lot of physical movements. Therefore, there is a numerous products for weight loss, powders, capsules, tea, and so on. Dr. Sara Gottfried, a Harvard-trained MD, and very popular author, has decided to share top 10 habits that balance hormones. Also, this will boost your health, and help with weight loss.
According to Gottfried, excess weight creates irritation and oxidative stress in the body, leading to additional weight gain. This disrupts the hormonal balance, which causes diseases and various bad symptoms. When reverse hormonal misfires, you can control food cravings, and discourage your body from storing fat, especially in the belly.
She explains, that not all calories are the same, some of them store fat, and others keep muscles and burn fat. If you want to burn belly fat, you need to reboot the belly fat hormones: insulin, cortisol, leptin, adiponectin and growth hormone.
Here are 10 habits that balance hormones, so you can lose weight:
- Eat Protein
You should increase the consumption of protein-rich foods, like legumes, beans and lentils.
- Eat Purslane
Purslane is rich in omega 3 and melatonin, it helps you to lose weight and to improve your memory and ability to learn faster.
- Ditch the Alcohol
You need to avoid drinks, such as soda or sugary juices, and alcohol, if you seriously want to lose excess weight.
- Practice HIIT
High-intensity interval training (HIIT) will help to remove weight tremendously. It contains a high intensity workout for 30-75 seconds, separated with a low intensity one.
- A Mini Fast
Intermittent fasting will reduce the fat stored deep under the skin, Dr. Gottfried suggests a 16-hour window for men and an 18-hour window for women.
- Manage Stress
Chronic stress can lead to weight gain. Therefore, you should find something that relaxes you, such as yoga, meditation, reading, exercise and so on.
- Get Enough Sleep
Make sure you get 7-8 hours of sleep to burn visceral fat, because sleep controls cortisol and insulin levels in the body.
- Remove Gluten and Dairy
You should avoid products that contain gluten and dairy, if you really want to lose weight. Food intolerances tend to raise trigger inflammation.
- Limit Fructose
Fructose is the most metabolically harmful sugar, as it doesn’t alert the brain that you are full. Fructose goes straight to the liver, which cause a stressed liver, leptin resistance, and belly fat.
- Increase Adiponectin levels
If you increase the adiponectin levels in blood, your body will burn more fat. Therefore, you should eat pistachios and pumpkin seeds, get at least 35 grams of fiber each day.