PHASE II: Strength & Endurance Training
By:
Tamra L. Christiansen, Director Fitness & Wellness
Did you know that many who lose weight gain it within a year? That can be frustrating for so many. We wonder why this happens when we have worked so hard!
It can be from us getting to the goal and then getting out of the habit. The solution is an easy one: reframe our goals and move towards them actively. Another reason could be that our bodies are trying to go back to homeostasis, craving “what was,” even if that means going back to the weight we held onto for so long. We must convince our bodies that this is the weight we should be (and stay at). So, what gives? We must turn to our hunger hormones, or weight-regulating hormones.
The hormones that play a crucial role in hunger are ghrelin and leptin. Ghrelin is typically called the hunger hormone. When the stomach is empty, it signals the need to eat in the brain’s hypothalamus. It rises before meals and lowers about one hour after. When ghrelin increases, this encourages the body to store fat. Lower levels of this hormone minimize hunger as well as fat storage. You are probably thinking ghrelin is a bad hormone to have. It was necessary to our ancestors and still is today. With the ample amount of food available at arm’s reach, timing and constructive eating habits are the way to control this hormone. Successful eating habits also create lasting weight loss.
Leptin is the “off switch” hormone to hunger. This hormone is made in our body’s fat cells to decrease appetite. People who have higher fat cells have higher levels of leptin, and people who are lean have lower amounts of leptin. This seems backwards, right? When we have high amounts of leptin in the body, our body becomes tolerant of this hormone, thus obesity seems to creep back. This frustrating habit creates a yo-yo diet cycle, which is never good for the body.
As you all know, I love to talk about balance and the body’s homeostasis. We want this for our lives, our emotions, our bodies and for longevity. Let’s dive into four key points to balance these hormones:
Avoid fad diets that create quick weight loss
Calories in, energy out is the way to go. Eat smaller portions with emphasis on protein, healthy fats and fiber. Protein is foundational for lean muscle and keeps us satiated. Fiber is filling and slows the digestion process. Resistant starches, such as oats, lentils and sweet potatoes, slow this process down as well.
Do HIIT (high intensity interval training)
Exercise at a breathless pace for 20-30 seconds and recover for 10-15 seconds. Do this for 20-30 minutes, two to three days a week, and never two consecutive days in a row. HIIT boosts metabolism, reduces ghrelin, and suppresses appetite. Strength training on the other days increases growth hormone production and reduces ghrelin production.
Limit fructose in your diet
Avoid most processed foods, which sneak in fructose and many other types of sugar. Sugar and all the other names connected to it cause an increase in the hormone ghrelin.
Omega-3 foods are your friend
Salmon, nuts, flaxseed and egg yolks are great sources of Omega-3’s. They help the functioning of leptin.
The big focus on best health practices is managing stress and getting enough sleep. These are great for balancing hormones and so many other things! We are bombarded with so much health information, but if we stick with the basics, we will attain our true health. Our trainers are here for any questions you have. Reach out to us, because we are here for you!
If you have any questions about where to start, please contact me!
Tamra Christiansen is the Director of Fitness & Wellness at The Clubs of Cordillera Ranch. She can be reached at tchristiansen@cordilleraranch.com and 830.336.9184.
