If you think there are only one or two hormones responsible for burning fat you are wrong. The more exact figure is 7 and they directly influence this process, one way or another. Many of them can be manipulated through the food you eat or exercise you do. Otherwise, you risk gaining a lot of fats. Let’s look at these 7 hormones and the ways in which you can control them:
Insulin – secreted in the pancreas and is released when we eat carbohydrate foods as they contain glucose. It is an anabolic hormone and helps to build muscle; shall be taken after training and enables the transfer of nutrients to the muscles. But if muscle glucose storage is full, then the excess of glucose is stored as fat. To maintain effective levels of insulin eat carbohydrates with proteins to balance the rise of insulin and stay clean and muscular.
Glucagon – this peptide hormone is also secreted by the pancreas, with the aim to increase the levels of glucose in the blood. The effect is opposite the insulin – instead, accumulates carbohydrates and fats, it breaks them down and stimulates the burning of fat. However, if you over consume carbohydrates the glucagon will stop convert fat into energy. To maximise its secretion your diet should be low-carb and high-protein.
Adiponectin – produced by body fat. This hormone has a variety of applications, such as enhancing the ability of the muscle to use carbohydrates for energy, accelerating the metabolism and the rate of digestion of fat, as well as an appetite suppressant. The amount of adiponectin in your body depends on the amount of lean muscle mass in your body. The more you have, the more this hormone will be produced. In other words, the best way to increase its release is to lift weights.
Leptin – also produced by fat cells, its function is to send signals to the brain that we are full. The more fat there is in the body, the more leptin is released. This could lead to one unexpected problem – if leptin levels become too high, the brain stops responding to its signals. The result is clear- you cannot stop eating and your metabolism nearly stops. The easiest solution is to simply start a weight loss diet.
Ghrelin – secreted in the stomach and may be considered as the opposite hormone of leptin. If your stomach is empty the ghrelin sends signals to the brain that you are hungry. If your goal is to lower the weight, you can reduce the secretion of ghrelin in some way; If you want muscle mass, you need to increase it. This hormone is not affected by whether you are dieting, and even after months of dieting can stay at high levels. This makes fat burning very difficult. The most effective method to control these hormones are intensive workouts – they reduce the levels of ghrelin enough.
Cortisol – the nightmare of each athlete, cortisol is a catabolic hormone that is secreted by the adrenal glands in the occurrence of stress and breaks down muscle tissue. If its levels become chronically high insulin will also rise considerably and eventually, your muscles will disappear and in their place will get fat. Cortisol damages in another way – it lowers levels of the neurotransmitter serotonin, which is responsible for sleep, recovery and appetite. To keep cortisol within reasonable limits, the most important thing is to assure sufficient sleep and recovery at least 8 hours a day; try and reduce stressors in your life as possible.
Norepinephrine – this is the most important hormone for fat burning as it regulates the metabolism. Released from the brain and activates the alpha and beta receptors of fat cells, leading to accelerated breakdown of fats. Norepinephrine can be stimulated by training, as well as additives such as a combination of green tea and caffeine.