2024-03-15 16:58:10
Hormones greatly affect our daily lives. And on several levels; they thus have an influence on our weight variations. For what ? How ? We take stock.
Do hormones make you gain weight?
If certain hormones influence the feeling of hunger (see below), others have an even more direct impact on the body and the line…
Cortisol and fat cravings
A “shot of adrenaline” and our cortisol level – also called the “stress hormone” rises. In response to this signal, the body needs fatty and sweet foods, to have the energy to fight or flee… And these kilos of stress, not evacuated, will preferably increase our waistline , where cortisol receptors are most numerous!
What is the link between thyroid and weight gain?
What if it was the thyroid instead? Very often, we incriminate it when we tend to round ourselves up for nothing and to to gain weight at high speed. Rightly so. This small butterfly-shaped gland located at the base of our neck releases hormones that regulate the thermostat of our metabolism. However, when its activity is too low, we burn fewer calories. Result: fatigue, chilliness and 2-3 kg as a bonus. “These disorders are very common in women, especially in your fifties.”, confirms Thierry Gibault, diabetology nutrition associate at Bichat hospital in Paris. As part of the Framingham study, a small town perfectly representative of the American population, Dr. Corline Foxe examined the thyroid activity of 2,400 adults while monitoring their weight for more than 3 years. Verdict: Those with underactive thyroids gained weight more easily, even though, medically, they were not considered true hypothyroids.
How to avoid gaining weight because of cortisol and the thyroid gland?
The solution ? Focus on regular exercise and seafood. Exercising is the best way to manage stress and regulate your cortisol level. But no need to put pressure on yourself! Researchers at Thomas Jefferson University in Philadelphia have tested it: 50 minutes of yoga per day can reduce cortisol levels by up to 25%. To meditate around a seafood platter. To prolong the relaxation effect, but above all to stock up on iodine. It is the fuel for our thyroid. However, according to the CEA (Atomic Energy Commission, responsible, among other things, for studying the iodine/thyroid ratio), our intakes are slightly deficient. To counteract this “butterfly effect”, the best thing is to have a marine appetite: unlimited shellfish, oysters, shellfish and blue fish. It remains that in the event of true hypothyroidism treatment is necessary. It is then necessary to consult.
Hormones that promote weight gain by stimulating hunger
the hormone ghrelin linked to the feeling of hunger
The cause: ghrelin, a hormone secreted by our stomach. Before meals, its concentration in the blood skyrockets… before decreasing as soon as you start eating. And poor regulation of ghrelin could be involved in long-term weight gain and weight gain after dieting; It is therefore better to avoid titillating her with draconian diets otherwise you will end up playing yo-yo all your life! An American study carried out on obese individuals demonstrated that ghrelin secretion increased by 24% when overweight people were starved by putting them on a diet!
peptide YY, appetite suppressant hormone
Conversely, the peptide YY – or PYY – is a fragment of hormones which gives a feeling of satiety for several hours and, in fact, is similar to a natural appetite suppressant. Released by the intestine after a meal, it gives a feeling of satiety. “It is in fact capable of modulating the brain circuits involved in appetiteexplains Dr Thierry Gibault, diabetology nutrition associate at Bichat hospital in Paris. Experiments have even shown that PYY injections can reduce food intake by 30%. But, insists the doctor, from there to seeing the miracle slimming molecule, there is a step that researchers are careful not to take. More long-term studies are needed.”
How to calm hormone-related hunger?
To counteract fluctuations in ghrelin and PPY, there is a solution that is as simple as it is effective: eat protein at every meal. According to a study conducted at the University of Washington, the consumption of proteins stimulates the production of PYY (the appetite suppressant) and slows down that of ghrelin (the feeling of hunger); it would therefore be an ideal solution to counter the feeling of hunger.
What hormones help you stay in shape?
Hormones linked to slimming? Glucagon-like peptide-1 (GLP-1) and leptin, present in food.
GLP-1, an ally of satiety
GLP1 causes insulin secretion – insulin being the hormone that regulates blood sugar levels – it slows gastric emptying and increases satiety. “Today, we even give it as a subcutaneous injection to type 2 diabeticsexplains Thierry Gibault. Not only does it allow them to produce insulin, but, unlike other treatments which tended to make them gain weight, it makes them lose weight. It is currently being studied in obese non-diabetic subjects.
Leptin, nicknamed “satiety hormone”
The leptin, it comes into action in the regulation of the dimples. The bigger we are, the more our fat cells produce. And the higher the leptin level, the less appetite we have. Once considered the ideal “appetite suppressant”, leptin is no longer as attractive. “Unfortunately, we found that obese people developed resistance to the treatment, making it very quickly ineffective.”
Rebalance your hormones to avoid gaining weight because of hormones
To avoid gaining weight, GLP-1 and leptin are real allies who benefit from being stimulated when you want to shed excess pounds. The solution ? Review your diet, focus on sleep and a healthy lifestyle.
The Mediterranean diet (green and dried vegetables, fruits, fish, olive oil) and foods containing fructans (prebiotics promoting good intestinal flora) will boost the production of GLP-1. We put Jerusalem artichokes, artichokes, asparagus, onions, rye and chocolate on the menu…
The other axis of this action plan? The sleep ! Several studies show, in fact, a link between sleep time and the secretion of hormones controlling appetite and weight gain. One of them, the Wisconsin Sleep Cohort Study, involved 1,000 volunteers. Those who slept less than 8 hours per night had a significant decrease in their leptin concentration, an increase in their ghrelin concentration (charged with satiety) and a body mass index higher by 1 point (3 kg too much, for example , for 1.70 m). In other words, a gain in sleep could be worth losing weight: losing weight while sleeping, the dream!
Estrogen, progesterone and weight gain
Menstrual cycle, weight gain and swelling
Estrogens and progesterone are involved in the production of fat and contribute to water retention. During the 2nd phase of the cycle, just after ovulation, estrogen and progesterone levels increase to prepare for implantation of the egg and stop the release of two other hormones, FSH and the LH. During this period, it is not uncommon for premenstrual syndrome to appear with its changes in mood, appetite and an increase of 1 to 2 kg. But, more often than not, it is a feeling of swelling rather than a real weight gain since everything returns to normal when the period arrives. To deal with this, we can try the carbohydrate bluff. According to a study from the University School of Medicine in Washington, favor vegetarian dishes from the 14th day of the cycle and have a snack rich in slow carbohydrates (wholemeal roll, traditional baguette, for example), 2 to 3 hours after the meals, could help avoid the “sugar cravings” typical of pre-menstrual syndrome. You should also drink a little less (and not more!) and restrict your salt intake.
Menopause and weight gain
Does this still need to be clarified? Menopause is a period of great hormonal upheaval. Its occurrence (generally between the ages of 45 and 55) corresponds to a decrease in the production of estrogens and progesterone… impacting the entire metabolism! In addition to inducing the wasting of muscles, the increase in the storage of fat which migrates to the stomach and hips… menopause is also accompanied by food cravings. Result ? Most women experience an additional 2 to 3 kg of weight gain. The solution ? Rebalance your hormones at menopause by adapting your lifestyle: we take it easy on fats and favor good fats, we avoid sugar and ultra-processed foods but also salt which promotes retention… we make sure to consume enough protein to compensate for muscle wasting, foods with a low glycemic index and those rich in magnesium.
External factors that act on hormones and influence weight gain
Does the pill really make you gain weight?
Taking the pill = weight gain? Actually, 80% of women do not gain weight with current pills, much less dosed than the first generations of hormonal contraceptives. And studies comparing weight gain between ages 15 and 25 among pill users and non-users do not find any difference. In other words, those who became rounder on the pill would, in any case, have tended to dimple.
Furthermore, Professor Frogel’s team from the CNRS, associated with teams from Inserm and Europeans, have discovered a new ‘weight gene’. The latter plays an essential role in the maturation of several key hormones (insulin, GLP1, etc.) controlling food intake. Its mutations increase the risk of becoming obese or gaining weight. This would partly explain why the French population has a tendency to gain weight and why obesity has doubled over the last 10 years. However, our genes and hormonal functioning do not explain everything. Lifestyle (sedentary lifestyle + excessively rich diet) is also involved in this obesity boom.
Manage risky periods to make allies of hormones
Between puberty and menopause, women gain an average of 10 kg. And there are certain particularly sensitive periods:
At puberty, watch out for chocolate… Work undertaken at Tufts University in Boston has revealed that the early onset of menstruation could promote the development of excess weight. However, the average age of puberty has fallen in a century from 17 to 13 years. Another reason not to take excess weight lightly in a preteen.
During pregnancy, long live pasta! In theory, you should not gain more than 9 to 12 kg. But with hormones linked to pregnancy leading to an increase in appetite and a profound change in carbohydrate metabolism, things often get out of hand. The solution: favor slow sugars (breads, starchy foods) and distribute them well throughout the day.
At menopause, we move. Between the ages of 20 and 50, French women gain, on average, 7.5 kg. A “rounding” which intensifies at menopause, because of hormonal transformations: the muscle mass melts, we gain belly, and the scale shows, on average, an additional 2.5 kg. Despite everything, this “upholstery” is not inevitable. This is what a study carried out among 500 American women demonstrated: a little less calories (especially fat), a little more exerciseand you can keep your forty-something figure and it’s also good for your health.
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