Walking reduces weight

5 hormones that affect weight

Table of Contents

  1. insulin
  2. Ghrelin
  3. Cortisol
  4. Leptin
  5. Glucagon-like peptide 1
  6. Knowledge to take away

Register now: Our weight loss course
Do you already know the EAT SMARTER weight loss course? In just 12 weeks you can manage to lose weight healthily and change your diet over the long term.
Learn more>


1. Insulin

insulin is probably the best-known hormone that affects weight. The hormone is produced in the ß-cells of the pancreas. Insulin is responsible for moving glucose from the blood into the cells.

In the cells, the glucose is used to generate energy or is temporarily stored as glycogen in the liver.

After consuming food rich in carbohydrates, it increases Blood sugar level at. The ß-cells of the pancreas respond to this increase by releasing insulin into the blood. A high insulin level caused by blood sugar spikes promotes obesity and insulin resistance.

The nutrition expert Professor Dr. Andreas Hamann explained:

"If the body's own insulin no longer works properly, we speak of insulin resistance. This often occurs when people are very overweight: The excess fat prevents the insulin from bringing enough blood sugar to the muscle cells or from doing its job in the liver. The body always has to Produce more insulin and a vicious circle arises: The increased insulin production in turn favors increased fat build-up, there is even more excess weight, the insulin production has to be increased further. For example, more physical activity helps against insulin resistance. "

In addition to regulating blood sugar levels, insulin also controls fat burning and plays a key role in determining whether we gain weight or lose weight. It is therefore important to eat in such a way that the blood sugar level remains as constant as possible and is not too high.

Diet recommendation:

To avoid spikes in blood sugar and high insulin levels, you should avoid sugary sweets, white flour products and others simple carbohydrates dispense. Simple carbohydrates are quickly broken down into their sugar components and get into the bloodstream, whereupon the blood sugar rises.

The pancreas then releases a lot of insulin to help regulate blood sugar levels. As a result, the blood sugar level then quickly drops again. This reaction favors that you get hungry again faster or even Cravings gets and reaches for food.

Studies show that consuming simple carbohydrates can lead to obesity and increased insulin levels (1).

Instead of white flour products, you should go for whole grains, vegetables and high fiber foods to grab. It's also been proven that regular exercise, especially aerobics, helps keep insulin levels low (2).

The hormone insulin thus regulates the blood sugar level. A high insulin level promotes obesity. This can be avoided by cutting back on sugar and simple carbohydrates.

2. Ghrelin

Ghrelin is also called the "hunger hormone". It communicates with the hypothalamus, the part of the brain that regulates hunger. Ghrelin is responsible for the regulation of appetite and the energy balance and has an appetite-stimulating effect.

The hormone is mainly produced in the cells of the gastric mucosa, but also in numerous tissues such as the hypothalamus, the pancreas or the kidneys. The more ghrelin the stomach lining releases, the greater the hunger.

It is scientifically proven that ghrelin increases appetite. This is how the hormone affects weight. The ghrelin level rises before eating, and then falls again. Studies show that Proteins lower the ghrelin the most after eating (3).

Diet recommendation:

In order to effectively inhibit the hunger hormone ghrelin and to avoid hunger attacks, you should eat rich in protein. Are recommended high protein foods such as meat, fish, eggs, dairy products or legumes.

Legumes are not only rich in protein, but also contain a lot of fiber, which will keep you full for a long time and thus prevent hunger pangs.

Ghrelin is also called the "hunger hormone". It is responsible for the regulation of appetite and the energy balance and can be effectively inhibited by consuming proteins.

3. Cortisol

Cortisol is a vital hormone that is made in the adrenal cortex. For example, the hormone has anti-inflammatory effects, regulates blood sugar and controls protein and fat metabolism.

Cortisol is an important stress hormone. In Stressful situations the body releases more cortisol, which also increases the blood sugar level.

The aim is to provide the body with energy in the form of glucose. The increased cortisol release leads to cravings and binge eating. The body wants to prepare for longer periods of stress and stressful situations and is increasingly turning to sweet and high-calorie foods (4).

Diet recommendation:

To avoid food cravings during stressful times, you should eat smaller meals regularly. Always have a few nuts, cut vegetables or a piece of fruit ready in case you feel hungry.

Eating regularly can help prevent hunger pangs and avoid fainting at the kebab shop or the corner pastry shop.

In addition, you should make sure that you do not eat on the side, despite the stress, but deliberately allow yourself a meal break. This is important because while eating you can quickly lose control and the feeling of how much you have already eaten. Often you are more than your body actually needs.

Cortisol is an important stress hormone that causes food cravings in stressful situations. You can avoid these binge eating by eating smaller and, above all, healthy meals on a regular basis.

4. Leptin

The hormone leptin is also in contact with the hypothalamus and is the antagonist of the hunger hormone ghrelin. Leptin is primarily made by the body's fat cells. It regulates the feeling of hunger and is considered more natural Appetite suppressants.

When the fat cells are full, they release leptin and send a saturation signal to the body. Leptin also interacts with insulin and can stimulate glucose utilization.

However, there are people in whom the hormone no longer works. These suffer from what is known as leptin resistance. Although the leptin level in the body is high, leptin resistance does not lead to a feeling of satiety.

Leptin resistance has been linked to being overweight and obese.

One possible cause of leptin resistance can be the consumption of high-sugar and high-fat foods. These foods promote inflammation in the brain. This is not how leptin can work.

Leptin resistance can be counteracted with regular exercise and the right diet (5).

Diet recommendation:

To prevent leptin resistance, you should avoid foods and drinks that contain sugar and fat as much as possible. Excessive consumption of fried foods, sweets and soft drinks, for example, can hinder the effectiveness of leptin.

Choose low-fat cooking methods, such as stewing, steaming or boiling, and in the afternoon it is better to snack on a piece of fresh fruit and a few nuts than on high-sugar snacks such as cake, chocolate and Co.

If water is too boring for you in the long run, you can spice up the calorie-free drink with fresh mint, ginger, cucumber, lemon or orange, for example.

You will notice that Infused water at least as refreshed as a soft drink. Unsweetened tea is a good and warming alternative to high-sugar drinks, especially in winter.

The hormone leptin regulates the feeling of hunger and is considered a natural appetite suppressant. Leptin resistance does not lead to a feeling of satiety, which can lead to overweight and obesity.

5. Glucagon-like peptide 1

The peptide hormone glucagon-like peptide 1, or GLP-1 for short, is produced in the intestine and plays an important role in glucose metabolism. It helps regulate blood sugar levels and promotes insulin production in the pancreas.

In addition, the hormone delays gastric emptying and thus reduces feelings of hunger. However, if the body does not produce enough of this hormone, you will not be full so quickly and will eat more than you actually need (6).

Diet recommendation:

Protein-rich foods have been shown to promote GLP-1 production. So you should be plentiful protein-rich foods, such as fish, meat, eggs, legumes, quark or other dairy products.

The article gave you an overview of which hormones affect weight. In order to regulate the hormonal balance, it is generally advisable to avoid foods rich in sugar. Fat should also be consumed in moderation.

For this you should go to protein-rich foods, Legumes, Whole grains and vegetables. In addition, a medical examination can be useful to find out what your body really needs.

The peptide hormone glucagon-like peptide 1 helps regulate blood sugar levels, promotes insulin production in the pancreas and reduces feelings of hunger. Protein-rich foods promote the production of GLP-1.

Knowledge to take away

  1. Insulin: The hormone insulin regulates blood sugar levels. A high insulin level promotes obesity and insulin resistance. To avoid high insulin levels, avoid sugar and other simple carbohydrates whenever possible and instead eat whole grains, vegetables and foods rich in fiber. Regular exercise also helps keep insulin levels low.
  2. Ghrelin: Ghrelin is also called the "hunger hormone". It is responsible for the regulation of appetite and the energy balance and has an appetite-stimulating effect. Ghrelin can be effectively inhibited by eating protein-rich foods such as meat, fish, eggs, dairy products or legumes.
  3. Cortisol: Cortisol is an important stress hormone. In stressful situations, the body releases more cortisol, which increases blood sugar levels and causes food cravings. You can avoid these binge eating by eating smaller meals regularly and always have healthy snacks with you, such as nuts or fruit, that you can fall back on.
  4. Leptin: The hormone leptin is the antagonist of the hunger hormone ghrelin. It regulates the feeling of hunger and is considered a natural appetite suppressant. Leptin resistance does not lead to a feeling of satiety, although the leptin level in the body is high. This can lead to overweight and obesity. In order to prevent or counteract leptin resistance, you should avoid foods and drinks that are high in sugar and fat.
  5. Glucagon-like peptide 1: The peptide hormone glucagon-like peptide 1 helps regulate blood sugar levels and promotes insulin production in the pancreas. The hormone also delays gastric emptying and reduces feelings of hunger. You should consume plenty of protein-rich foods as these promote the production of GLP-1.