Obesity is common in today's world, and people are unable to care for their health due to the fast-paced nature. Increasing fat-burning hormones in the body can aid with weight loss and metabolic wellness. While genetics and lifestyle variables influence hormone control, there are various ways you can use it to increase fat-burning hormone activity. Here are some effective ways to boost fat-burning hormones in your body:
1. Exercise Regularly
Engaging in regular physical activity, especially high-intensity interval training (HIIT) and strength training, can stimulate the production of fat-burning hormones such as adrenaline, noradrenaline, and growth hormone. Aim for a combination of cardiovascular exercise and resistance training several times per week.
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2. Get Sufficient Sleep
As per Journal Nutrients, quality sleep is essential for hormone regulation, including fat-burning hormones like leptin and ghrelin. Aim for 7-9 hours of uninterrupted sleep per night to optimise hormone levels and support metabolic health.
3. Reduce Stress
Chronic stress can lead to imbalances in hormones such as cortisol, which can promote fat storage and inhibit fat burning. Practice stress-reduction techniques such as meditation, deep breathing exercises, yoga, or spending time in nature to lower cortisol levels and support fat burning.
4. Consume Adequate Protein
Protein plays an important role in hormone regulation, satiety, and muscle building, all of which can contribute to fat burning. Include high-quality protein sources such as lean meats, poultry, fish, eggs, dairy, legumes, and tofu in your diet to support fat loss and muscle maintenance.
5. Eat Healthy Fat
Consuming healthy fats such as avocados, nuts, seeds, olive oil, and fatty fish can help optimise hormone production and promote fat burning. These fats provide essential fatty acids that support cellular function and hormone synthesis.
6. Eat Fibre-Rich Foods
Fibre-rich foods like fruits, vegetables, whole grains, and legumes can help regulate blood sugar levels and promote feelings of fullness, which can support fat loss by reducing calorie intake and improving insulin sensitivity.
7. Stay Hydrated
Drinking an adequate amount of water is essential for overall health and can support fat-burning hormone activity. Dehydration can impair hormone function and metabolism, so aim to drink plenty of water throughout the day.
8. Limit Processed Foods and Sugary Drinks
Highly processed foods and sugary drinks can disrupt hormone balance and promote fat storage. Focus on whole, nutrient-dense foods and beverages to support optimal hormone function and metabolic health.
Intermittent fasting, which involves cycling between periods of eating and fasting, can help improve insulin sensitivity, increase fat oxidation, and stimulate the production of fat-burning hormones like growth hormone. Experiment with different fasting protocols to find one that works for you.
On doctor's recommendation, certain supplements may help support fat-burning hormone activity, such as green tea extract, conjugated linoleic acid (CLA), and forskolin. However, it's essential to speak with a healthcare professional before taking any supplements to ensure they are safe and appropriate for you.
Lifestyle habits and dietary strategies can help optimise fat-burning hormone activity in your body, supporting weight loss, metabolic health, and overall well-being. Remember that individual responses may vary, so it's essential to find a sustainable approach that works for you and consult with a healthcare professional if you have any concerns or specific health conditions.