The body inherently has a mechanism to store fat for energy reserves. When dieting, such as through intermittent fasting or calorie restriction for weight loss, the body recognizes this change and activates a series of hormones.

The hunger hormone ghrelin

Ghrelin is primarily produced in the stomach and is often called the "hunger hormone". When the stomach is empty or after a long period without food, this hormone increases, sending signals from the stomach to the brain, indicating the body needs energy for the next meal.

During stress, ghrelin levels also tend to rise, intensifying feelings of hunger and cravings. This explains why many individuals tend to eat more when under pressure or experiencing sleep deprivation.

To manage the hunger hormone, those aiming for weight loss should maintain a relaxed state, limit stress, and eat regularly. Prioritize healthy, protein-rich foods and fiber, which promote lasting fullness, thereby curbing hunger and cravings.

Leptin hormone

While ghrelin promotes hunger, leptin induces a feeling of fullness. Leptin is produced in fat cells and plays a role in energy preservation. When leptin levels decrease, individuals find it harder to feel full while eating, leading to overconsumption and increased fat storage. Additionally, leptin supports metabolism, boosting calorie burning even at rest, contributing to effective weight loss.

To increase leptin production during weight loss: incorporate more protein (chicken, fish, beans), enhance healthy fiber intake from vegetables, get adequate sleep (7-8 hours), engage in high-intensity interval training (HIIT), and reduce stress.

Cholecystokinin hormone

Cholecystokinin (CCK) is secreted in the small intestine and slows the rate at which food leaves the stomach, especially after meals rich in protein and fat. As a result, blood sugar rises more slowly, and the body feels full longer during a meal. CCK also sends signals via the vagus nerve to the brain, helping to create satiety and limit cravings.

The stress hormone cortisol

Stress can lead to overeating, while prolonged dieting can also cause fatigue and stress. This situation prompts the body to produce cortisol, the stress hormone, which increases fat accumulation, particularly in the abdominal area. Sustained high cortisol levels can also reduce muscle mass; since muscles burn many calories, this negatively impacts metabolism and weight loss effectiveness.

Tips to help individuals reduce stress include: exercising regularly for at least 30 minutes daily, practicing meditation or yoga, and deep breathing in the evening. Listening to music, reading, or talking with friends can contribute to mental comfort.

Weight loss or maintaining a healthy weight benefits the endocrine system, including estrogen and testosterone. These two hormones help maintain muscle mass, bone density, improve libido in both men and women, and support insulin sensitivity.

To stabilize hormones and support effective weight loss, individuals should adopt a balanced diet, prioritize whole foods, and limit canned and processed items. Weight loss should be gradual; avoid rapid weight reduction, as it can disrupt the endocrine system and cause sudden hormone shifts.

By Anh Chi (adapted from Eating Well)