the hormone-balance plan
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chronic stress, or poor diets tend to throw this fragile system into chaos. “I have people come in all the time and say these low-calorie diets that once worked for them just don’t work anymore,” says Jade Teta, ND, coauthor of Te Metabolic Effect Diet (HarperCollins, 2010). For the hormonally imbalanced (well over half of U.S. adults), slashing calories and hitting the treadmill can actually exacerbate the problem, raising stress hormones and thus boosting cravings and fueling more belly fat, even in otherwise thin people. Te low-cal-and-cardio approach also lowers thyroid hormones, sapping energy and dropping metabolic rate, says Turner. Te upshot: “If your hormones are out of whack, no diet plan will succeed.” What steps are more likely to lead to
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successful weight loss? Because sleep deprivation can reduce leptin levels, commit to sleeping eight hours a night; focus on shorter, more intense workouts that build muscle and heighten resting metabolic rate (see “Te Hormone- Balance Workout,” right); and choose foods that foster fat burning and squelch fat storage. Here’s how.
Choose smart carbs (in moderation). When it comes to influencing fat storage, insulin is the mother of all hormones. Unfortunately, according to Duke University Lifestyle Medicine Clinic Director Eric Westman, MD, as many as two-thirds of Americans are “carbohydrate intolerant,” or insulin resistant, meaning their pancreas produces too much insulin in response to the presence of carbo- hydrates. To lose weight, these people must cut carbs. “Tis allows the body to reset its insulin response, and without carbohydrates in the equation it has no choice but to burn fat for fuel,” says Westman, author of Te New Atkins for a New You (Simon & Schuster, 2010). Start with a two-week period of sharp carb-cutting—down to 20 net grams per day—recommends Westman. “Net” carbs are total carb grams minus fiber grams, because fiber actually helps balance blood sugar and fill you up. Ten slowly ramp up to a maintenance level of 50 to 100 net grams (the younger and more active the person, the higher the amount). Both Teta and Westman recommend loading
38 deliciousliving | january 2012 THE HORMONE- BALANCE WORKOUT
Are you hitting the treadmill but not dropping pounds? Beware: Too much cardio can spike muscle-eating stress hormones, like cortisol, and hinder thyroid hormones, leading to fatigue and slowed metabolic rate (the rate at which you burn calories at rest), says Natasha Turner, ND. Plus, long, moderate-intensity aerobic workouts tend to lower levels of the satiating hormone leptin, making you ravenous afterward, says Jade Teta, ND. In contrast, both experts say,
strength training along with short, intense cardio sessions stimulates fat- burning hormones like testosterone and human growth hormone, bolstering metabolism. Try 30- to 45-minute workouts
three times weekly, combining intervals (cardio bursts punctuated by brief rests) and strength training. On “off” days, walk for 30 to 60 minutes.
up on leafy greens and nonstarchy vegetables, such as asparagus, broccoli, string beans, okra, tomatoes, onions, and peppers, while steering clear of high- starch veggies like potatoes, corn, and beans. If you must have starchy produce, Teta recommends literally counting bites: Limit yourself to just 3, or up to 15, depending on how you tolerate carbs. Tose who are more sensitive to carbs tend to put on weight around the midsection easily, are more prone to afternoon cravings and mood swings, and often see pounds return quickly as they ramp up carb intake. Keep your fruit intake to two servings a day, emphasizing high-fiber, lower-sugar options like berries, grapefruit, or apples; skip the high-sugar raisins, mangoes, and melons, says Turner. Are there any no-nos? Blood-sugar-
spiking potatoes, fruit juices, and sodas. In a study published in 2011 in the New England Journal of Medicine, Hu found that, of 121,000 U.S. participants, those who gained the most weight over four years were those who consumed the most potatoes and sweetened beverages. ➻
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