Healthy RGV Issue 103 - What All Men Need to Know

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FITNESS & BEAUTY · JUNE 2017 THE SCIENCE OF FAT LOSS: Optimising your Hormones Regulating Hormones Can Help With Weight Loss Hormones play a major role in weight loss. Hormones such as ghrelin and leptin, are in charge of your appetite and will trigger hunger signals that can cause you to feel full. Should these hormones become unbalanced; losing weight can be very difficult and cause strong eating urges. If possible, sticking to healthy foods and a healthy lifestyle can lessen appetite imbalances and weight gain. LEPTIN Leptin comes from "leptos" the Greek word for "thin." Your fat cells actually produce leptin, which is known as the "satiety hormone" which reduces your appetite throughout the day. Leptin plays an important role in weight loss. The hormone is responsible for signaling your brain to aid with the regulation of food intake and satiety. Its main purpose is to signal your brain that there is a sufficient amount of fat stored to help reduce overeating. Most obese individuals have higher levels of leptin in their blood compared to thinner people. Having higher levels of leptin can build up a resistance, which leads to not signaling the brain to stop food intake. As a result, your brain becomes confused and thinks you're truly hungry when you aren't. HELPING THE LEPTIN LEVELS • Avoid inflammatory foods, such as sugary drinks and processed foods. This causes inflammation in your stomach. • Crash dieting is not good because the weight lost will return, due to not having enough leptin. • Green fruits and vegetables are full of nutrients and are low in calories. They will fill you up, especially broccoli, kale and spinach. • Omega-3 can boost your leptin levels. Overweight people release too much of these molecules which your body uses to fight against inflammation. • Sleep 7-9 hours each night. Regulating your sleep patterns can increase your leptin levels and decrease your appetite. GHRELIN Ghrelin is known as the "hunger hormone" and is responsible for having that feeling of hunger. Ghrelin is produced by cells in your gut. Before eating, your ghrelin levels will rise, signaling hunger. After eating, your ghrelin levels will descend for about three hours. Lowering these levels will often lead to a decrease in body fat. IMPROVING GHRELIN A few tips to improve ghrelin levels: • Eat every 4 hours • Fructose • High fiber foods • Protein • Sleep • Stress • Sugar EXERCISE Although aerobic activities, such as walking or running for 30-60 minutes per day, can be a great workout for your body – it actually causes ghrelin levels to rise and leptin to decrease, which you do not want. Brisk training is a type of exercises that can be done anytime or anywhere. The idea is to maximize your heart rate with a high-intensity workout for about 30-60 seconds at a time. This maximum heart rate is then followed by a low-intensity exercise for another 30-60 seconds. Some examples of brisk training include: • Biking outside or indoors • Jumping jacks • Run in place • Squats • Swimming Burst training is effective in curbing your appetite and stabilizing weight gain for the long-term. REMEMBER: Avoid sugar and processed foods Burst training Eat every 3-4 hours Get a good night of rest No crash dieting 32 HEALTHY MAGAZINE
Fitness & Beauty THE SCIENCE OF FAT LOSS: OPTIMISING YOUR HORMONES THE ABC’S OF SKINCARE & GROOMING: EVERYTHING THAT YOU NEED TO KNOW ABOUT SKINCARE PASTA PRIMAVERA URBAN BEEF MANUAL BEEF CUTS A LA CARTE 5 REASONS WHY YOU HAVE NO ENERGY WHEN WORKING OUT 32 34 36 40 42 “When you have a clear vision of your goal, it’s easier to take the first step toward it.”
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