How to optimise your hormones for fat loss: Evidence based edition
- Eat breakfast- Explanation: Regular breakfast consumption has been shown to help regulate your hunger hormones, reduce cravings, and improve metabolic control. Focus on high protein and high fibre foods ( Whey, eggs, oats, fruit, chia seeds etc.)
- Prioritise sleep- Explanation: Poor sleep reduces satiety hormones and increases hunger hormones, leading to greater appetite and higher cravings for calorie-dense foods. It also heightens cortisol levels, promoting fat storage, particularly abdominal fat.
- Exercise regularly- Explanation: Moderate to vigorous exercise tends to supress hunger hormones, individual responses may vary, but overall the evidence supports exercise as a beneficial strategy for appetite control. it also improves insulin sensitivity and boosts adiponectin (potentially reducing abdominal fat)
- Eat slowly- Explanation: Eating slowly boosts satiety hormones like GLP-1 and peptide YY, while reducing ghrelin. This naturing pacing reduces total calorie intake without conscious restriction.
- Manage stress- Explanation: Chronic stress elevates cortisol, which not only encourages fat storage (especially abdominal fat) but also increases cravings for high fat, high sugar foods, managing stress can be difficult but doing so can support fat loss.
- Increases protein intake- Explanation: Protein stimulates GLP-1 and PYY, promoting satiety and reducing appetite. It also blunts the ghrelin spike post-meal, helping control hunger and assisting with sustained calorie reduction without feeling deprived.
Source: Instagram- “lukehannanutrition