#leptin hormone

[jessyka-fitness]

Best Strategies to STOP Overeating

Overeating isn’t healthy, even if you’re eating healthy foods. Check out these tips to stop overeating. 0:00 Introduction: How to stop overeating 0:43 What is the right amount to eat? 2:00 What causes cravings? 4:10 What causes overeating? 11:02 How to stop binge eating 14:52 Learn more about the most healthy foods to eat! Today I’m going to share the best strategies to stop…

[mehmetyildizmelbourne-blog]

Regain Control of Your Hunger by Addressing Leptin Resistance

Feeling constantly hungry even after eating? It could be due to leptin resistance—a condition where your brain ignores signals to stop eating. In my recent article, I explore how leptin, the hormone that regulates hunger and energy, plays a key role in weight management. Through years of research and personal experience, I’ve learned that restoring leptin sensitivity is possible by making…

[dynamichealthinsights]

The Silent Saboteur: How Disrupted Sleep Wreaks Havoc on Your Hormones and Overall Health

We all cherish those mornings when we wake up feeling refreshed and ready to take on the day. But what happens when those mornings become rare, replaced by groggy, irritable starts? It’s not just about feeling tired; consistently disrupted sleep can set off a chain reaction within your body, throwing your hormones out of balance and affecting your health in ways you might not even realize. Let’s…

[fitnessmith]

Perdre les kilos de l'été : Comprendre les variations saisonnières, perdre du gras et prendre du muscle

NOUVEAU 👉 Perdre les kilos de l'été : Comprendre les variations saisonnières, perdre du gras et prendre du muscle

Vous avez pris du bon temps cet été et vous vous demandez sûrement : “Pourquoi je prends du poids l’été ?” Et maintenant que l’été touche à sa fin, vous souhaitez vous remettre en forme ? Vous avez envie de perdre les kilos des vacances ou tout simplement faire une « détox » avant l’hiver ? Vous vous demandez peut-être : “Comment perdre les kilos de l’été ?” ou encore “Quelle est la meilleure…

[eatclean-bewhole]

For more on this, I recommend researching leptin resistance, when the body becomes less responsive to the effects of leptin. The better you know your body, the better choices you can make.

#weightloss #weightmanagement #ghrelin #leptin #hormones #hormonehealth #hormonebalance #leptinresistance #health #healthy #healthyliving #healthylife #healthylifestyle #nutrition #dieting #ozempic #weightlossshots #hormoneimbalance #wellness #guthealth #hormonesupport #selfcare #holistichealth #hormonebalancing #healthyhormones #didyouknow #healthtips #nutritionist

[sheilamurrey]

Circadian Rhythm course notes to help us lose excess weight

Here are some stats for you to bear in mind while I present notes from the free course I’m taking right now on the Circadian Rhythm and how I can work to reset my hormones: 70% of Americans are overweight or obese 55% are on psychiatric meds, with the USA having the highest use of antidepressants in the world 88% metabolic disease rate of one and three cancer rate on average. The average…

[deinheilpraktiker]

Johns-Hopkins-Forscher entdecken ein mögliches Ziel zur Behandlung von Schlafapnoe In einer neuen Studie mit fettleibigen Mäusen sagen Forscher der Johns Hopkins Medicine, dass sie Beweise hinzugefügt haben, dass spezialisierte Kanalproteine ​​mögliche therapeutische Ziele für Schlafapnoe und ähnliche ungewöhnlich langsame Atmungsstörungen bei fettleibigen Menschen sind. Das Protein, ein als TRPM7 bekannter Kationenkanal, findet sich in Glomus carotis, winzigen Sinnesorganen im Nacken, die Sauerstoff- und Kohlendioxidveränderungen und bestimmte Hormone wie ... #Atmung #BLUT #Blutdruck #Diabetes #Ermüdung #Fettleibigkeit #Forschung #Gen #Genetisch #Gewichtsverlust #Herz #Herzkrankheit #Hoher_Blutdruck #Hormon #Kation #Leptin #Lunge #Lungenerkrankung #Medizin #Nacken #pH_Wert #Physiologie #Protein #RNS #Sauerstoff #Schlafapnoe #schlafen

[luxuourr]

WHEN YOU know LOA AND FEEL FAT/SKINNY/INSECURE.

currently made this post for me and everyone who has these issues

I've got alot of trauma , growing up as the chubby cute baby became taunts and mockery, i never looked fat and ugly and anything like this , I was always admired everywhere for my body except at my house and over the years it's become my trauma, my mom being a psychologist and still not realizing her solutions from the internet, telling me my leptin hormone is shit,my metabolism is so slow or I have PCOS as an intersex it never made sense, she never did make any sense and I know some people in this community have been struggling and are struggling with weight loss since for years. I have come across this manifesting coach, most of y'all know called electrasoul and for context they struggled with body image issues and weight loss too until it clicked in their mind. Those are some of the most important points I made you'll love. You will fall in love with this guys.

SHE DID NOT CHANGE HER DIET, YOU DONT HAVE TO EITHER.

"WTF that's not true, impossible, nah you need to count your calories and workout to loose weight , ain't no way my lifestyle doesn't have to change and brain needs to be controlled", so it really works like that. First of all this drill of changing diets and workouts that has been draining us people who wanna loose weight has been going on since we have been mature, the biggest enemy of our weight has been our own parents, if you're skinny, you're too skinny. if you're healthy, you're too healthy but you now need to find yourself a balance but it'll only come if you're a LOA person and finally have the will to loose weight, throw logic and society's diets and workouts out rn , if you're too tired for that , you don't need it. The brain is the strongest part of your body because it's capable of doing things you'd never imagine.

KNOWING AND STATE

first you need to know what you want, so you wanna gain or loose weight , or you want a healthy weight? ok did you choose what you want now let's proceed.

all your life they told you to eat less otherwise you'd be overweight and eat more to gain weight but sometimes underweight people genuinely eat enough or don't like eating and don't gain weight and sometimes people who are overweight barely eat at all, it's just their mind " oh I drink water and gain weight " ofc bro you really drilled it in your mind to be this way. The essential step is that don't look for logic. Law of assumption was made to remind you nevillie didn't need knowledge to marry the woman of his dreams and you don't need logic or calories In the world of law of assumption where you made rules. ARE CALORIES EVEN REAL, IS DIETING SOMETHING WHEN YOU ARE GOD?? YOU'RE CREATING THIS ALL THEN WHY ARE YOU LISTENING TO OTHER HUMANS AND THEIR BS WHEN ITS YOUR LIFE.

dieting and workouts is for the weak, the true mind power lies in you, it is now your choice to turn your weaknesses into strengths, It is now your choice to eat food knowing you're gonna loose and reach your body goals with it. So apparently the best way and a good example of this , that you will understand what I mean is, you can still eat food staying naturally in the state or affirming.

calories are nothing to me in my life

eating makes me loose / gain weight

no matter what I do, I have my dream body

my metabolism is slow/fast ( if you wanna loose or gain weight )

No matter what I eat, whatever i do, however I eat, binge or die and cry or spiral, I have to gain / loose weight

this is literally my world so I have decided and have my ideal body and weight.

These are the examples of simple affirmations you can use to persist, even while eating.

DONT COUNT YOUR CALORIES

if you truly believe in LOA stop counting calories , calories is a man made thing , bro who tf even found out about something that you can't see, do fruits grow and are labelled low or high cals? did they experiment people for fat or thin, to find out that?? nahh bffr ☹️ giving the control of your life to some dumbass calories scientists made. We don't believe in that. Girl you're just having a maintained body for the rest of your life no matter what ✊🏻

IT IS YOUR CHOICE

whether you can start affirming and assuming and knowing that you're at your ideal weight , food makes you loose or gain weight or tire yourself with diets and workout if you're already tired from every aspect of your life.

for someone struggling with PTSD AND DEPRESSION

This is an honest advice, goodluck loosing/gaining weight/ getting your ideal body.

you don't have to stop all those sugary stuff and things want, just assume you can do this. ✊🏻🌹

[napfordinner]

My lovely friends, this is a friendly evidence-based post pertaining to the risk reduction of a few well-known health effects of 4n4 and mia. Including: Amenorrhea (loss of regular menstrual period), anaemia, digestive upset, dehydration, electrolyte imbalance, general well-being, and osteoporosis. It is quite a long post, but please let me know if there’s any other information you would like me to cover. 💕

🪐 Vitamins and Supplements:

• A-Z Multivitamin. Is beneficial for supplementation. For example, Vitamin C is a vitally important vitamin for the body’s connective tissues, including the maintenance of healthy bones and teeth, cellular formation and maturation, resistance to infection, and an increased ability to heal. Additionally, B12 contributes to an adequately functioning nervous system, bone marrow, and intestinal tract. It also acts to increase metabolism of protein, carbohydrates, and fats. Finally vitamin B2 when combined with Vitamin A promotes good vision and healthy skin, as well as assists in metabolising proteins and fats at a cellular level.

• Calcium and Vitamin D. Seek a preparation which offers 1000mg of calcium and 10-20mcg (400-800 iu) of vitamin D. Vitamin D increases the bodies efficacy during the absorption, retention, and metabolising of calcium. Calcium of course being vital for bone integrity and imperative for the prevention of osteopenia/osteoporosis.

• Iron. An appropriate iron intake will restore the functionality of red blood cells, allowing the proper oxygen transportation around the body, increase focus, energy, athletic performance, and sleep. Having a sufficient iron store will alleviate some commonly experienced symptoms of low iron including fatigue, dizziness, pallor, and shortness of breath. It may also reduce the sensation of cold hands and feet.

• Potassium and Zinc. A lack of zinc impairs the ability to smell and taste. Connecting this impairment to nose blindness. For example, a lack of a sense of smell and taste may impair one’s own ability to detect their own bad breath, BO, and other unpleasant smells that others may be able to detect.

• Omega 3’s - Fish oil, Krill oil, Hemp oil, or Flaxseed oil. Improper dietary intake, or supplementation of omega 3 fatty acids will result in areas of epidermal (skin) dryness, hyperkeratosis, and hyperpigmentation. As well as the formation large scales expose underlying tissue, which are easily infected. The hair becomes sparse, dry, lusterless, and brittle, with a reddish tinge. Furthermore, nails become brittle and dull, tear production reduces, the tears are also significantly less oily leading to increased evaporation contributing to chronically dry, red, and itchy eyes.

If oil supplements are scary for you to intake due to calorie fears (there is only approx 25 calories in 2 average fish oil capsules). There are dietary sources of omega 3 that are relatively low calorie including chia seeds, edamame, and seaweed. However they provide little amounts in comparison to supplementation or traditional dietary sources such as fish, avocado, oils etc.

However this should also be considered when deciding whether to supplement omega 3’s - they stimulate the secretion of leptin, a hormone that decreases appetite and promotes the burning of fat. Through the enabling of conversion of dietary fats into body cells for burning as fuel.

🍄 Dietary Intake

•Bone broth (or vegetable broth if meat is not apart of your diet ☺️) I cannot stress how great bone broth is! Extremely low calorie, but incredibly nutrient-dense. It also acts to decrease the inflammation within the gut that many of us will experience due to our dietary habits. Including conditions such as constipation, gastroparesis, liver disease, bloating, abdominal pain, and stomach ulceration.

Bone broth also contains large amounts of protein, collagen, iron, vitamins A and K, fatty acids, selenium, zinc, and manganese. Protein being the most satiating macronutrient can decrease hunger and associated discomfort. Collagen and the variety of micronutrients within the bone broth contributes to joint and bone health. Bone broth will also contribute to hydration.

•Nutrient-dense foods including blueberries l are among the best sources of anthocyanins (antioxidants) that promote brain health and reduce the risk of cognitive decline. Additionally, red tomatoes and red capsicum (Peppers). Tomatoes are the richest source of lycopene, which is a type of carotenoid found in red fruits that has powerful antioxidant effect that may help protect against heart disease and certain types of cancer.

•Fibre is imperative for smooth gastrointestinal function, including regular bowel movements. Fibre is of course typically found in whole fruits and vegetables, beans/lentils, and whole grains. Low calorie fibre sources include: red kidney beans, carrot, and chickpeas. Psyllium, chia seeds are also good sources of fibre. Fibre supplants such as Metamucil may also aid to increase fibre intake. An adequate intake of fibre may reduce the dependence of laxative for bowel movements. Prolonged use of laxatives may create a dependency on them to even have a bowel movement.

🥥 Adequate Hydration

• The best way to ensure adequate hydration is simply by consuming enough water during the day. However, if plain water consumption is difficult, fluid intake will also suffice. Including fluid such as teas, flavoured/enhanced water, diet soft drinks, juices, etc. The optimal fluids to consume in addition to, or instead of simple water to ensure adequate hydration is mineral water, coconut water, or diet electrolyte replacements (Powerade/Gatorade, Pedialyte, Hydralyte). Correct hydration and electrolyte intake will reduce headaches, constipation, and muscle cramps/weakness.

❤️ Reproductive Health

•Amenorrhea is a common experience for those of us with a uterus. However it is imperative to understand that you are more than likely still ovulating despite the lack of a regular menstrual period. Therefore, contraception must still be used. Amenorrhea may be alleviated through dietary supplementation and small changes to the diet to include more micronutrients, but it may not be completely fixed unless there is an increase to body fat percentages.

[fitnessnirvana]

How can getting more sleep improve my gym success?

We've already discussed how doing out can improve your sleep, but did you know that obtaining the proper amount of sleep can also improve your ability to work out? This is the approach...

Sleep is when the body really recovers:

Any kind of exercise works by putting the body under stress and creating little injuries that must be healed. The body will recover stronger and better equipped to withstand the burden the next time around if the repairs proceed as planned. Your body seems to go into full recovery mode as you sleep. Research has shown that growth hormone levels jump dramatically at night, but only when participants are soundly asleep.

It doesn't matter if you lift weights or run—sleep is necessary for both recuperation and improvement. Make sure you allow adequate time for your body to rest and recuperate from your workouts if you want to know whether your efforts in the gym are paying off. Not only should you think about getting enough sleep, but you should also schedule frequent rest days to avoid working out every day.

2. Poor sleep promotes fat gain:

Lack of sleep is directly linked to higher levels of the hormone ghrelin, which causes hunger, lower levels of the hormone leptin, which causes satiety, poor insulin sensitivity, which causes fat to be deposited more readily, and other factors, according to a 2009 analysis of the scientific literature. In the end, this means that lack of sleep can set off a series of negative events that culminate in weight increase. Making sure you're getting enough sleep is a smart idea if your gym goals are centered around losing weight, as for many of us, the last thing we want is to increase our appetite while simultaneously storing more fat.

3. Sleep deprivation means 'hitting the wall' faster:

Studies have revealed that while mild sleep deprivation doesn't seem to have a direct effect on cardiovascular response or muscle strength, it does shorten the duration until fatigue sets in. Furthermore, people who lack sleep always have higher levels of perceived effort, which means that whatever activity they undertake will feel far more difficult and uncomfortable regardless of their actual condition.

The main takeaway from all of this is that not only will you feel much worse about getting up, going to the gym, and starting your workout in the first place, but you won't have as much energy to get in a quality workout or for a prolonged workout, which is particularly bad for endurance athletes.

[i-love-love]

Chrissy and the Female Athlete Triad

More Chrissyposting! Yay! This one is wordy and a little heavy on medical jargon but I promise it's interesting.

Another thing to think about when it comes to Chrissy Cunningham is the Female Athlete Triad. This is a concept from sports medicine which addresses three problems which tend to appear and snowball together in female athletes.

Low BMI (whether from high exertion/poor nutritional energy replacement and/or an eating disorder-- especially in sports where smallness is an ideal or beneficial for performance, such as cheer, ballet, gymnastics, figure skating, etc.)

Irregular or absent menstruation

Osteopenia/Osteoporosis

If you want to read some of the science around it, here's a PubMed article explaining stuff about prevalence, symptoms, mechanisms, effects, etc. (Please note, I'm not an expert or medical professional! None of this is medical advice! I just know about this from having an eating disorder while doing sports in high school and thought you Chrissy fans might be intrigued.)

Some things to know about the Female Athlete Triad:

As many as 70% of female athletes (in leanness-emphasizing sports) might lose their periods, compared to 2-5% of nonathlete girls. As many as 70% of athletes are dieting and may have disordered eating patterns/eating disorders (estimates of eating disorder prevalence in female athletes is 16-47%, vs 10% in nonathlete girls). As many as 22-50% of female athletes may have osteopenia, and up to 13% of female athletes may have osteoporosis (vs 12% and 2.3% in the general population, respectively). All that to say, these issues are all pretty prevalent in female athletes! Not all of these issues are necessarily present simultaneously, but none of them are unlikely in, say, the head cheerleader.

These issues can to make each other worse-- amenorrhea (loss of period) is associated with decreased leptin (hormone that makes you hungry), which can worsen the weight loss, and decreased estrogen, which makes osteoporosis worse. Insufficient food intake can make amenorrhea worse, and nutrient deficiency (calcium specifically) can also worsen osteoporosis.

Amenorrhea can be either primary (period doesn't appear by age 15) or secondary (loss of period for 3+ months after periods have begun). Secondary amenorrhea can be caused by suppression of the part of the brain that tells the menstrual cycle to keep moving (this results in estrogen deficiency, which can lead to mood swings, hot flashes, vaginal dryness, headaches, depression, fatigue, dry skin, and trouble concentrating-- plus make weight loss and bone strength worse), overstimulation of the parts of the brain that respond to stress (caused by very high, prolonged stress, which also tends to cause, y'know, psychological problems), or disturbances in a part of the brain that talks to the thyroid (leading to someone who doesn't have a thyroid problem, but looks like they do-- fatigue, constipation, feeling cold, joint/muscle pain, difficulty concentrating, thinning hair, rapid or slowed heart rate, weakness, etc.).

Poor coaching can be involved in the low food intake part of the issue-- if coaches don't inform their teams about proper nutrition, athletes may not even realize they need to increase their food intake to match energy expenditure from their workouts. They can also make things worse by praising/encouraging weight loss without care for how it happens. This was worse in the 80s before preventing eating disorders in female athletes became a big conversation.

Adolescence is a hugely important time for acquiring your bone mass, for women-- 25% of all bone mass accrual happens in the 2 years surrounding your first period, and 92% of bone mass is achieved by age 18. Bone problems in female athletes can take multiple forms, including insufficient minerals (not enough stuff to make your bones, so you don't have sturdy ones) and poor bone remodeling (bone cell formation can be interrupted, and if this happens the bone will be weaker and more prone to injury). Typically, female athletes have stronger bones than nonathletes because they're strengthening the bones with exercise, but amenorrheic and malnourished girls are observed to have significantly less bone mineral density (BMD) compared to girls who are eating well/have their periods, which overrides the benefit of sports for the bones. Tibial fractures (shins) are the most common. Also, if you don't make strong bones during the developmental period you're supposed to (adolescence), sometimes you never recovery and have weak bones for life.

Longterm complications may include infertility, decreased immune function, stress fractures/broken bones, permanent osteopenia/osteoporosis, and organ damage from nutritional deficiency.

Some implications for your fics and headcanons:

Often, when stress is reduced and eating goes back to normal, periods can come back very suddenly. When she moves out, enters recovery, or even just when she graduates and isn't cheering (regular intense physical activity) anymore, it may start up again, which might make her kinda mad (wouldn't you be?) or be a source of guilt (as in, are my problems really even that bad if my body is being normal again, why am I being So Dramatic, etc.)

Longterm menstrual dysfunction can lead to infertility. Laura, being Laura, may harp on her about it (either in her teenage years, as in "if you keep this up you'll never be able to have children and men won't want a broken woman" or later in life, as in "where are my grandchildren? your infertility is all your fault and I'm the real victim of it")

She may think she can't get pregnant due to her absent period. Her doctors/coaches may have told her this (it's not strictly true but this idea is not wholly uncommon even today, and back then before this was better researched it was sometimes spread by professionals) or, better yet, her teammates! A little locker room wink-wink-nudge-nudge "it's okay to put out, nobody will find out because we can't get pregnant, perks of being a cheerleader!" type deal is great for drama. Especially relevant if you're wanting to do a teen/surprise pregnancy fic. Relatedly, bone problems can cause complications during pregnancy/labor/birth (broken tailbone, broken pelvis-- ouch! and full of narrative conflict/drama!)

Decreased immune function -> sickfic. You're welcome.

Stress fractures are often overlooked at first, especially among athletes who are kinda used to treating their bodies like punching bags. Because they're not as obvious as a break, athletes might walk and exercise on them until they're excruciating. Y'know, not like Chrissy would ever do something like that, right?

Also, she's at permanent risk for health issues like fragile bones (easier to break a bone in the future, even without cheerleading) and organ problems (especially since her eating disorder is shown to involve self-induced vomiting, which is particularly catastrophic for organs like the heart, kidneys, stomach, and intestines). Great for medical drama even in stories where she's older.

Broken bones in minors are a big red flag in emergency rooms for abuse. Even if they come from sports, doctors/nurses may try to get Chrissy aside to ask about her home life if she comes in with a broken bone (it was the 80s so child abuse as a social topic was much less discussed, but a broken bone was still a flag at the time as I understand it). Conversely, Laura may not let her go to the doctor if she has a broken bone/stress fracture, either to prevent this discussion from taking place or because she believes Chrissy is faking/being overdramatic.

Anyway that was maybe a little incoherent but I hope it was helpful!

[mehmetyildizmelbourne-blog]

Understanding the Intricate Relationships Between Leptin & GLP1-RAs in Metabolic Health & Weight Loss

How GLP-1 RAs Like Semaglutide or Tirzepatide Revive the Importance of Leptin Therapy in Obesity and Diabetes Treatment I have been studying metabolic hormones for years, and one that has always intrigued me is leptin. It’s garnered significant attention in the health research community, especially regarding weight loss, obesity, and metabolic conditions like type 2 diabetes. For those…

[dynamichealthinsights]

The Intricate Dance of Hormones and Weight Loss

The journey to a healthier weight is often fraught with challenges, and understanding the complex interplay of hormones can be a crucial step in navigating this path successfully. Hormones act as powerful messengers, orchestrating various bodily functions, including metabolism, appetite regulation, and fat storage. When these hormones fall out of balance, weight loss can become an uphill battle.…

[fayamn-moonlit]

More Endocrinology Stuff

Not the Oct 15th anon, but figured I'd add some stuff as I'm really interested in the medical aspects of obesity. In the study anon was talking about, they genetically modified mice to secrete loads of adiponectin and no leptin(typical in obesity studies as it makes the mice always feel hungry and lethargic). The chronic hyperadiponectinemia made the mice only gain subcutaneous fat and kept their visceral fat deposit lean and healthy. Consequently, the metabolic health of the mice remained phenomenal, even as they developed "morbid" obesity. There's not actually anything unhealthy about obesity itself, all the health issues are caused by visceral adipocytes becoming hypertrophic and metabolically diseased. If you were to periodically give a fatty acute hyperadiponectinemia, similar stuff would happen. All their excess visceral fat would be redistributed to their subcutaneous fat deposit, and their metabolic health would be perfect. If you looked at their bloodwork, their blood sugar, insulin levels, triglycerides, etc. would all be well within the healthy range. The only way you'd be able to tell they were fat would be their chronic hyperleptinemia, and potentially also chronic hyperadiponectinemia and sex hormone imbalance caused by the aromatase activity in their excess fat. Their body would basically be functioning as normal, just with a thick layer of healthy adipose tissue caking it.

Thank you Professor Thicc!

I was aware keeping subcutaneous fat and avoiding having visceral fat was the way to be healthy while gaining, but I didn't know there was hormones to dictate the way fat deposits (which in retrospect was pretty obvious).

Super interesting! I'm pretty floored about scientists testing that stuff on mice.

"Yes this is were we make the mice obese" sounds more like a fatfur artist desk than a lab.

[v4pingandst4rvingg]

What's the importance of a good sleep routine on weight loss?

↳ you should try to get at least 7 hours of sleep a night

1. hormonal regulation: lack of sleep can disrupt the balance of hunger related hormones (ghrelin, the hormone that controls hunger and leptin, the satiety hormone), which leads to increased appetite and may cause binging episodes

↳ a study made in the US found that extending sleep duration by just over an hour could reduce daily caloric intake by around 270 kcal in overweight adults

2. physical activity: lack of sleep for itself can lead to fatigue - as we eat less than normal, it worsens our "natural" fatigue - and decreased motivation to engage in physical activities and day-to-day activities as well

3. regulation of cortisol levels: cortisol is a hormone and it's production is related to stress, which increases when the body doesn't get enough sleep and undermines the body's ability to utilize fat as energy source during fasting - also it difficults fasting, as high levels of cortisol increases hunger

....but:

↳ fasting can also lead to an increase in cortisol levels, making it harder for you to fall sleep, so if you plan on breaking your fast i'd recommend eating 2 to 3 hours before bedtime - so your body has the time do digest, gradually declining cortisol levels, but without giving enough time for your body to feel hunger, which would increase cortisol again - and eating too late can also lead to cortisol spikes

[rachellaurengray]

The Power of Refeeds to Boost Weight Loss

In the quest for weight loss, many of us embark on diets that often involve strict calorie restrictions. While calorie deficits are essential for shedding pounds, prolonged dieting can have its drawbacks, such as metabolic slowdown and decreased motivation. However, there's a strategy gaining popularity among fitness enthusiasts and experts alike: refeeds. Let's explore what refeeds are, why they're beneficial, and how you can incorporate them into your weight loss journey for optimal results.

What Are Refeeds?

Refeeds, also known as "diet breaks" or "refeeding days," are periods where you temporarily increase your calorie intake, usually by consuming more carbohydrates. These short-term increases in calories provide a break from prolonged calorie restriction and can have numerous benefits for both your body and mind.

Benefits of Refeeds for Weight Loss:

1. Metabolic Boost: Refeeds help prevent metabolic slowdown by signaling to your body that it's not in a prolonged state of deprivation. By temporarily increasing your calorie intake, particularly from carbohydrates, you can kickstart your metabolism and keep it functioning optimally.

2. Hormonal Balance: Calorie restriction can disrupt hormone levels related to hunger, satiety, and metabolism. Refeeds, especially those rich in carbohydrates, help normalize hormones like leptin, ghrelin, and thyroid hormones, promoting a healthier hormonal balance.

3. Muscle Glycogen Replenishment: Depleted glycogen stores in the muscles can lead to decreased energy levels and workout performance. Refeeds, with their higher carbohydrate content, help replenish muscle glycogen, improving energy levels and enhancing physical performance during exercise.

4. Psychological Relief: Dieting can take a toll on your mental well-being, leading to feelings of deprivation and frustration. Refeeds provide a psychological break from strict calorie counting and allow you to enjoy foods you love, reducing the risk of binge eating and increasing adherence to your weight loss plan.

5. Prevention of Lean Muscle Loss: In a calorie deficit, your body may break down muscle tissue for energy. Refeeds, particularly those rich in protein, help preserve lean muscle mass by providing a temporary increase in calories and protein, signaling to your body that it's not in a state of starvation.

Incorporating Refeeds Into Your Weight Loss Plan:

Now that we understand the benefits of refeeds, click on the link below to find out how you can incorporate them into your weight loss journey:

How to Incorporate Refeeds into your Journey!