We always hear that calories count. That statement is everywhere, and has been out there for a very long time. Do calories count? Absolutely. But there's a bigger question that should be asked here: do calories count ALONE?
This proposed question is where things start getting interesting, because the answers it brings reveal a lot of explanations to oddities that occur during dieting and fat loss plans.
What Are Hormones: A Quick Biology Lesson
Hormones are the body's chemical messengers: they are molecules that produce signals in the body for governing cellular activities and actions. While hormones are mainly produced in special groups of cells called endocrine glands, it is important to know that the endocrine glands aren't the only group of specialized cells involved in their production. Hormones are transported throughout the body via the circulatory system (the bloodstream specifically for humans and many other multi-cell organisms). Their function is regulation, as they regulate various bodily processes and behavioural activities (including mood).
While slow to act and effect change, hormonal responses are powerful. Hormonal levels only require minor changes to have major impacts in the body: too low or too high a level can have serious consequences.
We'll be looking at some of the main hormones that play a role in body fat regulation.
The following descriptions are only to provide a summarized idea of which hormones affect fat storage and utilization both directly and indirectly. Many of these hormones have multiple functions, but we will be looking at them only in terms of how they affect fat loss/gain. I prefer not to get into extensive details on each hormone, but leave the specifics for future articles:
Leptin regulates body fat content available to be burned, energy expenditure, and appetite. The high levels of leptin means high levels of body fat. As you go on a calorie deficit, your fat storage content drops. Less fat means less leptin, which over time leads to increased hunger responses and lower energy expenditures (less energy burned). Your metabolic rate slows down with low leptin levels, meaning less fat burning occurs. Alternatively, chronic overeating increases your leptin levels to the point that the body becomes leptin resistant, meaning that the body cannot clearly be signalled of its high body fat levels. This leads to excessive fat gain. Cycle your calorie intake (between deficits, maintenance, and an occasional surplus) to allow for optimum leptin levels, so as to avoid too high or too levels.
Insulin regulates fat storage. It prevents the release of fat in fat cells for energy. When you overconsume macronutrients (carbs, fats, proteins), you increase your insulin levels. Continuously overconsuming calories-especially in the form of carbohydrates- causes high glucose (blood sugar) concentration. Th presence of high carb intake in your diet always means high glucose levels in your blood stream.
The higher your blood glucose levels the more insulin secreted. Extremely high levels of insulin leads to difficulty in fat loss, as increased insulin levels inhibit fat cell breakdown. Over time this brings about insulin resistance, meaning your body reduces fat burning and increases fat storage using all the excess food eaten that cannot be further stored in the liver or muscles for use. Energy in fat cells therefore remain locked up and cannot be accessed or utilized. Diabetes Type 2 and obesity have been linked to high insulin levels.
The aim is to keep your calorie consumption in check, so as to avoid high insulin levels and to maintain normal blood glucose levels. Especially avoid high intake of processed carbohydrates.
Glucagon regulates fat burning. It works in conjunction with insulin, where one stores energy (insulin) and one releases energy (glucagon). When you have low glucose (blood sugar) concentration, glucagon is secreted. Glucagon releases glycerol stored in fat cells for energy. To take advantage of the fat burning effects of glucagon, try lowering your carb intake during your calorie deficit, as this will encourage fat stores to be burned in order to be converted to glucose for energy. In the presence of low carb, fat is the secondary energy store used.
Ghrelin regulates hunger and hunger symptoms. The more fat lost, the higher the level of ghrelin goes and the hungrier we become. It is difficult to maintain a fat loss plan when ghrelin levels are high, because it continues to send hunger signals to the brain even a few hours after a meal. Be careful, because restricting your calories for too long on a day-to-day basis can trigger emotional/binge eating and lead to fat regain.
Cortisol regulates stress responses in the body. During stressful situations, high cortisol levels is bad. This is because high cortisol levels increase appetite. Restricting calories to a deficit for too long can also result in high cortisol levels. The body resists fat loss during high cortisol levels. What makes matters worse is that as cortisol levels increase (especially when levels are too high for too long), so does ghrelin levels increase, resulting in hunger pangs that can result in overeating. Another reason not to restrict calories for long periods of time.
During exercise however, high cortisol levels is good, as it works in conjunction with other fat burning hormones to promote fat utilization. It does this by allowing the release of energy in your fat cells to be used by muscles. Since exercise is a short-term stressful activity, as opposed to continuous exposure to stressful environments, cortisol levels return to normal levels in the body after completion.
Adrenaline (also called epinephrine) mobilizes fat for fuel (meaning it burns the stored fat in your fat cells so it can be used for energy where required throughout the body). It increases metabolism to increase blood glucose levels for immediate energy. Adrenaline also plays a role in decreasing appetite and insulin regulation. Exercise temporarily raises adrenaline levels.
Adrenaline works synergistically with noradrenaline.
Noradrenaline (also called norepinephrine) also mobilizes fat for fuel, allowing for energy utilization. High noradrenaline levels means higher fat metabolism. High Intensity Interval Training (HIIT) can be used to increase noradrenaline levels.
Norardrenaline works synergistically with adrenaline.
Triiodothyronine (T3) and thyroxine (T4), both produced in the thyroid gland, regulate energy utilization by the body, metabolism and hormone sensitivity. Low thyroid hormone levels means lower energy utilization (resulting in sluggishness), slower metabolism, and increased hormone sensitivity. This condition of low thyroid level is called hypothyroidism. This condition ultimately impairs the body's ability to burn fat. One of the chief causes of hypothyroidism is long-term calorie restriction.
Human Growth Hormone (HGH) burns fat, builds muscle, and regulates metabolism. In order to maintain optimal HGH levels in your body, it is essential to get adequate amounts of sleep and exercise. HGH and insulin are antagonistic: when one is high, the other is low. Having high HGH levels therefore allows for less glucose in the blood to be used for energy (due to low insulin levels) and the utilization of stored fat for fuel.
Testosterone regulates muscle growth. More muscle mass means higher metabolism and higher fat burning potential. High testosterone levels also means the inhibition of fat cell formation. Lower testosterone levels make it easier to store fat. Low testosterone also causes low sex drive for men. Low calorie diet plans can have the effect of reducing testosterone. Other causes include stress and sleep deprivation. Exercise temporarily raises testosterone levels.
Men usually have higher testosterone levels than women.
Estrogen is a hormone that regulates fat storage. It usually provides women with their breast, hip, and thigh shape. Estrogen also encourages fat storage under the skin, on arms and legs for women. It is a cause of water rentention. Excessively high levels slow the release of fat in women's body. Estrogen decreases to very low levels as women reach menopause, making it much more difficult to lose fat (fat loss resistance). Estrogen is antagonistic relationship towards thyroid hormones, resulting in higher fat storage when estrogen is high and thyroid is low.
Women usually have higher estrogen levels than men.
Progesterone is a fat burning hormone. Progesterone provides protective effects against estrogen. Low progesterone levels bring about estrogen dominance, as there is not enough progesterone production to counterbalance estrogen. Side effects of estrogen dominance include fat gain and bloating. Estrogen dominance also causes low sex drive in women.
Progesterone lowers insulin levels, and helps thyroid hormones to function efficiently, meaning great fat metabolism. It also reduces water retention.
Melanocyte-stimulating hormone (MSH) has numerous functions; in terms of fat loss, it plays a role in appetite regulation. A deficiency in MSH can potentially result in increased appetite and fat gain.
Insulin regulates fat storage. It prevents the release of fat in fat cells for energy. When you overconsume macronutrients (carbs, fats, proteins), you increase your insulin levels. Continuously overconsuming calories-especially in the form of carbohydrates- causes high glucose (blood sugar) concentration. Th presence of high carb intake in your diet always means high glucose levels in your blood stream.
The higher your blood glucose levels the more insulin secreted. Extremely high levels of insulin leads to difficulty in fat loss, as increased insulin levels inhibit fat cell breakdown. Over time this brings about insulin resistance, meaning your body reduces fat burning and increases fat storage using all the excess food eaten that cannot be further stored in the liver or muscles for use. Energy in fat cells therefore remain locked up and cannot be accessed or utilized. Diabetes Type 2 and obesity have been linked to high insulin levels.
The aim is to keep your calorie consumption in check, so as to avoid high insulin levels and to maintain normal blood glucose levels. Especially avoid high intake of processed carbohydrates.
Glucagon regulates fat burning. It works in conjunction with insulin, where one stores energy (insulin) and one releases energy (glucagon). When you have low glucose (blood sugar) concentration, glucagon is secreted. Glucagon releases glycerol stored in fat cells for energy. To take advantage of the fat burning effects of glucagon, try lowering your carb intake during your calorie deficit, as this will encourage fat stores to be burned in order to be converted to glucose for energy. In the presence of low carb, fat is the secondary energy store used.
Ghrelin regulates hunger and hunger symptoms. The more fat lost, the higher the level of ghrelin goes and the hungrier we become. It is difficult to maintain a fat loss plan when ghrelin levels are high, because it continues to send hunger signals to the brain even a few hours after a meal. Be careful, because restricting your calories for too long on a day-to-day basis can trigger emotional/binge eating and lead to fat regain.
Cortisol regulates stress responses in the body. During stressful situations, high cortisol levels is bad. This is because high cortisol levels increase appetite. Restricting calories to a deficit for too long can also result in high cortisol levels. The body resists fat loss during high cortisol levels. What makes matters worse is that as cortisol levels increase (especially when levels are too high for too long), so does ghrelin levels increase, resulting in hunger pangs that can result in overeating. Another reason not to restrict calories for long periods of time.
During exercise however, high cortisol levels is good, as it works in conjunction with other fat burning hormones to promote fat utilization. It does this by allowing the release of energy in your fat cells to be used by muscles. Since exercise is a short-term stressful activity, as opposed to continuous exposure to stressful environments, cortisol levels return to normal levels in the body after completion.
Adrenaline (also called epinephrine) mobilizes fat for fuel (meaning it burns the stored fat in your fat cells so it can be used for energy where required throughout the body). It increases metabolism to increase blood glucose levels for immediate energy. Adrenaline also plays a role in decreasing appetite and insulin regulation. Exercise temporarily raises adrenaline levels.
Adrenaline works synergistically with noradrenaline.
Noradrenaline (also called norepinephrine) also mobilizes fat for fuel, allowing for energy utilization. High noradrenaline levels means higher fat metabolism. High Intensity Interval Training (HIIT) can be used to increase noradrenaline levels.
Norardrenaline works synergistically with adrenaline.
Triiodothyronine (T3) and thyroxine (T4), both produced in the thyroid gland, regulate energy utilization by the body, metabolism and hormone sensitivity. Low thyroid hormone levels means lower energy utilization (resulting in sluggishness), slower metabolism, and increased hormone sensitivity. This condition of low thyroid level is called hypothyroidism. This condition ultimately impairs the body's ability to burn fat. One of the chief causes of hypothyroidism is long-term calorie restriction.
Human Growth Hormone (HGH) burns fat, builds muscle, and regulates metabolism. In order to maintain optimal HGH levels in your body, it is essential to get adequate amounts of sleep and exercise. HGH and insulin are antagonistic: when one is high, the other is low. Having high HGH levels therefore allows for less glucose in the blood to be used for energy (due to low insulin levels) and the utilization of stored fat for fuel.
Testosterone regulates muscle growth. More muscle mass means higher metabolism and higher fat burning potential. High testosterone levels also means the inhibition of fat cell formation. Lower testosterone levels make it easier to store fat. Low testosterone also causes low sex drive for men. Low calorie diet plans can have the effect of reducing testosterone. Other causes include stress and sleep deprivation. Exercise temporarily raises testosterone levels.
Men usually have higher testosterone levels than women.
Estrogen is a hormone that regulates fat storage. It usually provides women with their breast, hip, and thigh shape. Estrogen also encourages fat storage under the skin, on arms and legs for women. It is a cause of water rentention. Excessively high levels slow the release of fat in women's body. Estrogen decreases to very low levels as women reach menopause, making it much more difficult to lose fat (fat loss resistance). Estrogen is antagonistic relationship towards thyroid hormones, resulting in higher fat storage when estrogen is high and thyroid is low.
Women usually have higher estrogen levels than men.
Progesterone is a fat burning hormone. Progesterone provides protective effects against estrogen. Low progesterone levels bring about estrogen dominance, as there is not enough progesterone production to counterbalance estrogen. Side effects of estrogen dominance include fat gain and bloating. Estrogen dominance also causes low sex drive in women.
Progesterone lowers insulin levels, and helps thyroid hormones to function efficiently, meaning great fat metabolism. It also reduces water retention.
Melanocyte-stimulating hormone (MSH) has numerous functions; in terms of fat loss, it plays a role in appetite regulation. A deficiency in MSH can potentially result in increased appetite and fat gain.
Adrenocorticotrophic hormone (ACTH) has a primary function of regulating cortisol production. High levels of ACTH caused by already-high cortisol levels and stress (both psychological and physical) results in even high levels of cortisol, leading to fat accumulation.
Vasopressin regulates water retention. During conditions of poor hydration and low calorie diets, vasopressin acts to increase water content stored in the body. Poor hydration slows down metabolism, and hence fat loss: to avoid vasopressin's effects, drink water to hydrate properly on a daily basis.
You might think that these hormones are simply "making you fat or lean", but it's not so simple. Your daily diet and activity level determine hormonal responses significantly. It's also important that you notice the interrelationship between many hormones, some antagonistic (opposing) and some synergistic (cooperating).
Just as with increasing your calories, lowering your calories for fat loss also can have an unexpected (and unwanted) impact on your body. We especially observed that in some instances, long-term calorie restricting and dieting can have adverse effects due to hormonal responses. You should not try dieting for too long on a day-to-day basis. One of the perfect examples of this is discussed in the second part of this article.
Stay tuned.
Vasopressin regulates water retention. During conditions of poor hydration and low calorie diets, vasopressin acts to increase water content stored in the body. Poor hydration slows down metabolism, and hence fat loss: to avoid vasopressin's effects, drink water to hydrate properly on a daily basis.
You might think that these hormones are simply "making you fat or lean", but it's not so simple. Your daily diet and activity level determine hormonal responses significantly. It's also important that you notice the interrelationship between many hormones, some antagonistic (opposing) and some synergistic (cooperating).
Just as with increasing your calories, lowering your calories for fat loss also can have an unexpected (and unwanted) impact on your body. We especially observed that in some instances, long-term calorie restricting and dieting can have adverse effects due to hormonal responses. You should not try dieting for too long on a day-to-day basis. One of the perfect examples of this is discussed in the second part of this article.
Stay tuned.
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