1. Reduce your cravings by eating satisfying foods
Some foods are just more filling and satisfying than others. You will notice this not just by the round fullness of your stomach after eating them, but by how long you feel satisfied or satiated before you have the desire to eat again.
The weight loss hormone responsible for your fullness feeling is called leptin. Sources of protein are excellent ways to nourish your body and also activate leptin to help you feel full longer. Leptin tells the brain that you are no longer hungry and to stop eating.
Researchers in the American Journal of Clinical Nutrition say ‘a moderate increase in dietary protein in association with physical activity and an energy-controlled diet may improve the regulation of body weight.’ The study showed that eating protein increased satiety or fullness and helped people to lose fat in the body rather than losing muscle mass.
2. Build muscle mass
The same hormone that is responsible for bulking up body builders is also capable of being a weight loss tool for you. The sex hormone testosterone is present in both men and women, and we can get more of it by weight lifting. In turn, the greater testosterone levels you have, the more weight loss you will see because muscle burns fat.
Lifting enough weight with enough repetitions that you begin to feel muscle soreness or ‘the burn’ is the right amount to see results. Turning on this weight loss hormone may be as easy as lifting a toddler and a car seat throughout the day or carrying the 4 bags of groceries and a gallon of milk from the car to the kitchen.
3. Always eat breakfast
In the morning, you are literally turning on your weight loss hormones by breaking your overnight fast, or break-fast as we call the morning meal. Your body is in a state of fasting while you sleep, and it burns few calories as you process the day’s information as dreams and memories. The body’s heart rate and breathing are slow, which means a slow metabolism while at rest.