Hormones are the chemical messengers of the body and act as coordinators of complex functions such as metabolism, appetite, fat storage, and energy expenditure. Hormones play a crucial role in regulating weight. In this article, we will discuss how to balance hormones for weight loss.
What are hormones?
Hormones are produced by endocrine glands such as the thyroid, adrenal glands, pancreas, and others. Hormones are the chemical messengers responsible for complex functions like metabolism, appetite, fat storage, and energy expenditure.
The physiological functions mentioned above take place when these hormones travel through the bloodstream and deliver the message to organs to cacti out these specific functions.
Key hormones involved in weight regulation
Insulin:
Insulin is a hormone produced by the pancreas which helps to regulate blood sugar levels by transporting glucose into cells for energy. Imbalanced insulin levels can contribute to weight gain.
Cortisol:
Cortisol is the stress hormone that could lead people to eat more in the name of emotional eating. When you are stressed you tend to eat more because this is your body’s way to cope with stress.
Cortisol is produced by adrenal glands and when it’s production in the body increases it leads to fat storage, especially in the abdominal area.
Leptin:
When fat stores in your body are sufficient, the leptin hormone sends the signal to the body to reduce appetite and increase energy expenditure. Leptin resistance could lead to overeating resulting in weight gain.
Ghrelin:
Ghrelin is the hunger hormone itself which stimulates appetite and is responsible for an increase in food intake. Stress and improper sleep could result in the increase of hunger hormone and high levels of ghrelin can lead to more food intake.
Thyroid hormones:
Thyroid hormones, namely, T3 (triiodothyronine) and T4(thyroxine) are responsible for maintaining the body’s metabolic rate. This means these two hormones determine how quickly your body will burn calories to convert into energy.
Imbalance of thyroid hormones can lead to a slow metabolism or even a fast one as well, both of these conditions can impact your body weight.
Estrogen and testosterone:
Estrogen in women influences body fat distribution and storage in the body. The hormone estrogen helps to regulate body fat by promoting fat storage in areas like the hips and thighs.
Testosterone in men regulates fat distribution and muscle mass. Lower levels of testosterone can increase body fat and decrease in muscle mass which would impact your overall composition and metabolism.
Hormonal imbalances that affect body weight
Some common hormonal imbalances can lead to weight gain. Such hormonal imbalances are:
Insulin resistance:
When cells become less responsive to insulin it leads to elevated blood sugar levels. This condition is called insulin resistance. This condition can lead to fluctuation in weight and could be a major reason for weight gain. Insulin resistance can also make it difficult for you to lose weight.
Thyroid imbalances:
Thyroid is another condition that can lead to weight gain or loss and people might find it difficult to maintain weight in the long run. This is because of the low thyroid hormone levels also called hypothyroidism which slow down metabolism leading to weight gain. The high levels of thyroid hormone can lead to the condition of hyperthyroidism which increases the metabolism and one might find it difficult to gain weight.
Cortisol imbalances:
Cortisol is the stress hormone and it can also lead to weight gain because stress hormone can lead to an increase in the production of hunger hormone ghrelin. High stress levels will lead to an increase in appetite and you will crave for high-calorie foods and fat storage.
Leptin resistance:
Leptin send signals to your organs to carry out the physiological functions and when your vrain does not respond effectively to these signals, it can result in an increase in hunger and you will end up consuming more food resulting in overeating.
Balance hormones for weight loss
If you face weight gain due to an imbalance of hormones, you can regulate those by the right and strategic approaches in your life. Here are some ways to balance hormones for weight loss:
Dietary changes
To ensure the regulation of weight loss you need to make some dietary changes in your daily life because food plays a major role in the regulation of hormones and also in weight loss.
Below are some tips to include in your lifestyle to ensure healthy eating habits.
Eat a balanced diet:
A balanced diet packed with nutrients will ensure you consume whole foods and natural sources of foods that play a significant role in hormonal health.
Include foods like fruits, vegetables, whole grains, lean protein, and healthy fats that promote weight loss along with overall health. Including these sources will help you with significant intake of nutrients like proteins, healthy fat, complex carbohydrates, fiber, and essential minerals.
Such foods will ensure you not feel hungry which will eventually reduce your calorie intake aiding in weight loss.
Reduce sugar intake
Avoid high sugar and refined carbs intake because it can lead to spikes in blood sugar levels which could lead to insulin resistance. Also, spikes in blood sugar levels lead to hunger cravings and you end up consuming more calories.
Opt for complex carbs like whole grains and legumes in your diet so the fiber content in them releases the energy slowing without causing sudden spikes in your blood sugar levels.
Include healthy fats
You need all three macronutrients in your diet and while choosing sources of fat in your diet ensure to opt for healthy fats.
Healthy fats promote hormone production. Foods like avocados, nuts, seeds, and olive oil are rich sources of healthy fats.
Exercise and physical activity:
Exercise and physical activity play a crucial role in burning calories. Including cardio, strength training, somatic exercises, stretching, and yoga which lead the way towards weight loss.
Regular physical activities
Indulging in regular physical activities can help to regulate hormones by reducing insulin levels and increasing insulin sensitivity. You can choose both cardio or strength training to improve your overall health as well as maintain your hormonal balance which can aid in weight loss.
Stress management techniques
Increased stress could lead to an increase in the production of the hunger hormone ghrelin which will lead to more food intake. Moreover, chronic stress could lead to various health issues. To manage stress levels you should try stress management techniques like yoga, meditation and deep breathing exercises that can help manage stress.
Sleep and rest
Good quality sleep is crucial for weight loss and management. Proper sleep is also necessary to maintain your overall health.
Good quality and quantity of sleep will help to regulate your stress and hunger hormones. When you are well-rested you will feel less stressed.
To get proper sleep in a day you should aim for at least 7-9 hours of sleep to regulate hormones. Ensure to sleep in a completely dark room with your phone away from your bedside.
Drinking herbal teas before sleep can also help you to get proper sleep.
Supplements
A few supplements like magnesium, omega-3 fatty acids, and vitamin D can help to regulate hormones. Sometimes we miss these essential nutrients or do not consume foods that have these nutrients which may cause a deficiency in our body. You can have these supplements to overcome this deficiency of nutrients but ensure to consult a medical healthcare before adding such supplements to your diet.
Frequently Asked Questions
How do you fix hormones to lose weight?
Ans. You can fix hormones to lose weight by ensuring to eat healthy and clean food, and eliminating sugary foods and foods high in carbs. Ensure to get your supplements including magnesium, omega-3 fatty acids, and vitamin D. Get a good quality sleep and practice stress management exercises.
Why am I gaining weight?
Ans. Weight gain could be due to various reasons including more calorie intake and no physical activity, poor sleep cycle, stress, and anxiety.
What are the symptoms of hormonal imbalance?
Ans. If you experience unexplained weight loss or gain, severe fatigue, mood swings or face difficulty in losing weight, you might visit a doctor because these may be because of hormonal imbalance.
