How Hormones Affect Your Weight

In the perpetual quest for weight management, women often find themselves grappling with a myriad of challenges. Beyond the conventional factors of diet and exercise, the complications of hormones for us women has many women wondering “How am I not losing weight in a calorie deficit?” and leads to confusion and frustration.

How hormone imbalances prevent weight loss

Hormonal imbalances throw a spanner in the works of women’s efforts to lose and maintain our weight. Unfortunately, as men have always dominated the medical and fitness industries before, there is a lack of research and knowledge on hormones effect women’s weight. It’s not as simple as calories in vs calories out for us (or anyone I’m afraid!)

So today, I’m talking about it! I’ll be explaining which hormone imbalances cause problems for women and most importantly, what you can DO about it!

In the context of weight management, certain hormones take centre stage, influencing appetite, metabolism, and fat storage. The key players include insulin, cortisol, thyroid hormones, estrogen, and progesterone. An estrogen and progesterone imbalance is behind why you go full psyco on your partner once a month and eat your way through three bars of Cadbury’s (or maybe that was just me back in my 20s)

Insulin: The Blood Sugar Regulator

Insulin is a hormone produced by the pancreas, tasked with regulating blood sugar levels. When we consume carbohydrates, insulin facilitates the entry of glucose into cells for energy or storage. However, chronic consumption of refined carbohydrates and sugary foods (you know the tasty stuff) can lead to insulin resistance, where cells become less responsive to insulin’s signals. This condition not only promotes fat storage but also hinders the body’s ability to use stored fat for energy, making weight loss an uphill battle. People often come to me to change their eating habits when they’ve been told they are pre diabetic. They then (naturally) panic and realise they need to do something sharpish! Sadly, if you are at this stage you are already facing an uphill battle. At this stage it’s crucial you get help and support to start changing your lifestyle habits, reducing the sugar you eat and start looking at the mental blocks that are getting in the way and causing you to crave sugar (I know it sounds all out there but it’s not I promise!)

Cortisol: The Stress Hormone

Cortisol, the fancy term for the “stress hormone,” is produced by the adrenal glands in response to stress. While cortisol is crucial for survival, chronic stress can lead to elevated and sustained cortisol levels. This, in turn, prompts the body to store fat, mostly as belly fat, as a protective mechanism against perceived threats. Elevated stress levels can also lead to increased cravings for high-calorie, comfort foods, contributing to weight gain. So you can do as many of those “5 moves to burn belly fat” as much as you like, unfortunately it won’t make any difference! This is why my health and wellbeing programme focuses on not just eating habits and exercise, but also stress management and overall wellness.

Thyroid Hormones: The Metabolic Regulators

The thyroid hormones, including thyroxine (T4) and triiodothyronine (T3), play a pivotal role in regulating metabolism. Hypothyroidism, a condition where the thyroid gland under produces these hormones, can result in a sluggish metabolism, making it more challenging for women to lose weight. Symptoms may include fatigue, cold intolerance, and weight gain, even with reduced food intake. If you are struggling with these symptoms then it’s important you book an appointment with your GP to discuss them.

Estrogen and Progesterone: The Reproductive Hormones

Estrogen and progesterone, the primary female sex hormones, influence various aspects of a woman’s reproductive health. Fluctuations in these hormones, particularly during the menstrual cycle, pregnancy, and menopause, can impact weight, mood, cravings, skin and everything else going. Estrogen, for instance, is involved in fat distribution, and lower estrogen levels post-menopause may lead to an increase in fat. Moreover, hormonal imbalances can contribute to emotional eating and food cravings, further complicating your weight management efforts!

Polycystic Ovary Syndrome (PCOS): A Hormonal Culprit

PCOS is a common hormonal disorder affecting women of reproductive age. It is characterized by elevated levels of androgens (male hormones) and insulin resistance. The combination of these factors can lead to weight gain, especially around the abdomen, and make it challenging for women with PCOS to lose weight. Moreover, the insulin resistance associated with PCOS exacerbates the vicious cycle of hormonal imbalances and weight struggles. Fun, right!

Menopause: Estrogen Decline and Weight Redistribution

Menopause marks a significant hormonal transition for women, with a decline in estrogen levels. This hormonal shift is often associated with weight gain, particularly around the abdomen. The loss of estrogen may influence where the body stores fat, favouring visceral fat accumulation. Visceral fat, in turn, is linked to an increased risk of metabolic disorders and cardiovascular diseases.

Ok, but what can I DO about it!

Balanced Nutrition

A balanced diet is foundational for hormonal health (and everything else!) Choosing nutrient-dense foods, rich in fibre, antioxidants, and essential nutrients, supports overall well-being and helps regulate insulin levels. Reducing processed foods and incorporating a variety of whole foods, including fruits, vegetables, whole grains, and lean proteins, provides the building blocks necessary for more balanced hormone production and metabolism. For more practical tips on healthy eating head over to the blog here.

Regular Exercise (sorry!)

Physical activity plays a crucial role in maintaining hormonal balance. Exercise helps regulate insulin levels, reduce cortisol, and support thyroid function. Not to mention the host of other physical and mental health benefits. Both aerobic exercises, such as running or swimming, and strength training can make a massive difference to your everyday life, and assist with maintaining your weight.

Stress Management

Stress reduction techniques, such as mindfulness, meditation, and deep breathing exercises, can help manage cortisol levels and mitigate the impact of chronic stress on hormones. Prioritising self-care and adopting stress-reducing practices contribute not only to weight management but also to overall health and vitality. If you haven’t got my FREE guide on How to Reduce Stress then you can get it here.

Consultation with Healthcare Professionals

For women facing specific hormonal challenges, targeted interventions may be necessary. This could involve medications to regulate insulin in PCOS, thyroid hormone replacement therapy for hypothyroidism, or hormone replacement therapy during menopause. Consulting with healthcare professionals, such as endocrinologists or gynecologists, is essential to develop a personalised and effective approach to address hormonal imbalances. Start by booking an appointment with your GP to discuss your concerns.

If only losing weight was as simple as calories in vs calories out! The intricate relationship between hormones and weight management underscores the need for a overall holistic approach to women’s health. Recognising the influence of insulin, cortisol, thyroid hormones, and reproductive hormones is essential in navigating the complexities of weight struggles.

It may not seem like it now, but adopting a lifestyle that prioritises balanced nutrition, regular exercise, stress management, and, when necessary, hormone-specific interventions, women can achieve and maintain a healthy weight. 

To learn more about how a holistic approach to health can help you overcome your weight loss struggles then book in a FREE Health & Wellness Coaching Discovery Session here.