Nothing is more frustrating than watching your food intake and exercising but not seeing results. If you can’t seem to lose weight no matter how hard you try or are experiencing unexplained weight gain or muscle loss — your hormones could be the issue.
Most people think weight loss is all about calories in vs. calories out, but that’s not true. No amount of dieting or exercise matters if your hormones are unbalanced. You’ll be constantly fighting an uphill battle. Not to mention, in the process of trying harder, most people over exercise and further restrict calories, which only makes hormone imbalances worse.
This article will explain what hormones are, how and which hormones impact weight, and the best ways to balance and optimize your hormones for weight loss and sustainable results.
What are Hormones?
Hormones are chemical messengers produced by glands throughout the body. They are crucial in controlling essential bodily functions by sending important instructions to cells and tissues.
Some of the functions that your hormones oversee are growth, reproduction, metabolism, temperature regulation, appetite, fat distribution, sexual function, and mood.
For example, insulin, produced by the pancreas, regulates glucose metabolism to ensure cells have the energy they need for proper function. Thyroid hormones control metabolic rate, influencing processes such as heart rate and temperature regulation. And cortisol, produced by the adrenal glands, helps the body respond to stress and maintain energy levels. Too much cortisol is also a testosterone killer, and testosterone is essential for sexual health and the development of fat-burning lean muscle.
Hormones are involved in almost every bodily function. Changes in hormone levels (too much or too little) can cascade into many health issues, including the inability to lose weight. The status of your hormones also provides valuable insights into overall health, indicating underlying health issues or imbalances. For instance, irregular insulin levels may signal diabetes, while fluctuations in thyroid hormone production can indicate thyroid disorders.
Maintaining hormonal balance is essential for overall well-being. Unfortunately, hormone imbalances are extremely common and typically go undiagnosed because most people brush off their symptoms, thinking they are just due to getting older or attribute them to temporary stressors.
If you have any hormone imbalance symptoms, it’s important to see a hormone specialist for diagnosis and treatment.
How Hormones Impact Weight
Hormones play a crucial role in weight loss and weight management, and hormone imbalances are one of the most common causes of weight loss difficulty, regardless of age. While hormone imbalances are more commonly seen in people 40 and above and women entering menopause, they can happen to anyone.
Hormones can impact your weight because they regulate various physiological processes related to metabolism, appetite, digestion, fat storage, stress response, and energy expenditure.
Hormone Imbalances That Can Cause Weight Gain
There are many hormones in your body that can impact your weight. Here is a list of the hormones that are most commonly associated with weight gain, weight loss resistance, or the ability to have sustained weight loss:
Insulin
Insulin is a key player in blood sugar regulation. When insulin levels are consistently high due to insulin resistance, cells become resistant to its effects. This can lead to elevated blood sugar levels, increased fat storage, especially around the abdomen, and weight gain.
Ghrelin
Ghrelin, often referred to as the “hunger hormone,” stimulates appetite and increases food intake. Elevated ghrelin levels can lead to overeating, which in turn can result in weight gain.
Leptin
Leptin is produced by fat cells and helps regulate appetite and energy expenditure. In leptin resistance, the body doesn’t properly respond to leptin signals, leading to increased hunger and decreased energy expenditure, contributing to weight gain and difficulty losing weight.
Testosterone
Testosterone is vital for maintaining muscle mass and regulating fat distribution. Low testosterone levels can lead to decreased muscle mass, increased fat accumulation, particularly around the abdomen, and weight gain.
Estrogen
Estrogen influences fat distribution in the body. During menopause, when estrogen levels decline, there is a shift in fat storage from the hips and thighs to the abdomen, leading to weight gain and changes in body composition.
Progesterone
Progesterone affects metabolism and fluid retention. Fluctuations or imbalances in progesterone levels can lead to weight fluctuations, bloating, and water retention, influencing overall weight.
Irisin
Irisin is released during physical activity and is believed to play a role in fat burning and metabolism. Low irisin levels may hinder weight loss efforts and contribute to weight gain.
Cortisol
Cortisol, the primary stress hormone, regulates metabolism and fat storage. Elevated cortisol levels, often due to chronic stress, can lead to increased abdominal fat deposition, weight gain, and difficulty losing weight.
Neuropeptide Y (NPY)
NPY stimulates appetite and increases food intake. Elevated levels of NPY can lead to overeating and weight gain.
Glucagon-like peptide-1 (GLP-1)
GLP-1 regulates appetite and glucose metabolism. Imbalances in GLP-1 levels may affect appetite control, leading to weight gain or difficulty losing weight.
Read “GLP-1 Agonists: More Than Just A Weight Loss Drug?” for more information on GLP-1 agonist medications that can help regulate this hormone.
Thyroid Hormones (TSH, T4, and T3)
Thyroid hormones play a crucial role in metabolism. Hypothyroidism, characterized by low thyroid hormone levels, can lead to a sluggish metabolism, weight gain, and difficulty losing weight.
How to Find Out if Your Hormones Are Unbalanced
While some people don’t experience symptoms of hormone imbalance, your body will typically try to tell you that something is off. The problem is that many people overlook them. Symptoms of hormone imbalance can often mimic the symptoms of other medical issues or even just everyday stress. This often leads to hormone imbalances going undiagnosed.
Symptoms of hormonal imbalance vary depending on the specific hormones involved. However, here are some general symptoms commonly associated with hormonal imbalances:
- Weight changes
- Changes in appetite
- Muscle weakness
- Muscle loss
- Difficulty gaining muscle
- Fatigue
- Anxiety/depression
- Mood swings
- Irritability
- Low sex drive
- Vaginal dryness or discomfort during intercourse
- Erectile dysfunction or other sexual dysfunction
- Insomnia or sleep disturbances
- Memory issues/lack of focus
- Irregular menstrual cycles
- Heavy or painful periods
- Hot flashes or night sweats
- Hair loss or thinning
- Skin changes
- Digestive issues
- Cold intolerance
- Heart rate changes or palpitations
It’s important to note that experiencing one or more of these symptoms does not necessarily indicate a hormone imbalance, as many other medical conditions can present with similar symptoms. However, if you are experiencing persistent or severe symptoms, you should consult a healthcare professional for proper evaluation and diagnosis.
While any of these symptoms can signal something isn’t right, a blood test is the only way to determine if your hormones are imbalanced and which ones are possibly too high or too low.
But the story doesn’t end there. Hormone lab results aren’t always black and white. Hormones are incredibly complex. Just because a hormone falls within what is considered the “normal” range doesn’t necessarily mean it’s optimal for you.
The “normal” ranges indicated on lab tests are typically derived from averaging results across a broad age range, normally spanning from 20 to 80 years old, with a predominant focus on individuals aged 50 and above. Consequently, this standardized “normal range” often fails to accurately represent optimal hormone levels.
If you are unable to lose weight or build muscle, are gaining weight, or are having trouble sustaining your weight loss and have been told your hormones aren’t the issue because your levels are within the “normal” range, seek a second opinion from a specialist who understands that normal doesn’t mean optimal.
For more information on the symptoms of hormone imbalance, read “Signs You Need Hormone Replacement Therapy.”
How to Balance and Optimize Hormones for Weight Loss
Now that we understand how hormones can impact weight, let’s explore how to balance and optimize them to support our weight loss goals.
It’s essential to recognize that achieving hormonal balance may require a multifaceted approach, incorporating various strategies tailored to individual needs.
Hormone Replacement Therapy (HRT)
Hormone Replacement Therapy (HRT) is the gold standard for restoring hormonal balance and aiding weight loss efforts. It involves the administration of hormones, such as estrogen, progesterone, or testosterone, to supplement or replace hormones that the body may no longer produce in adequate amounts. By replenishing hormones to optimal levels, HRT can alleviate symptoms and support overall well-being, including weight loss efforts.
One of the primary reasons HRT is often considered the best option for hormone optimization is its ability to provide targeted and precise hormone replacement tailored to individual needs.
Unlike over-the-counter supplements or herbal remedies, which may lack consistency or standardized dosages, HRT offers controlled delivery of hormones in specific amounts, ensuring optimal therapeutic outcomes.
Furthermore, HRT is administered under the supervision of qualified healthcare professionals, who carefully assess each individual’s hormone levels, medical history, and symptoms to develop personalized treatment plans. This individualized approach helps minimize potential risks and maximizes the benefits of hormone replacement.
Many individuals may feel hesitant or apprehensive about considering HRT due to misconceptions or fears surrounding its safety and efficacy. HRT is a well-established and thoroughly researched medical treatment with numerous benefits for those experiencing hormonal imbalances.
When prescribed and monitored appropriately, HRT is a safe and well-tolerated treatment option for many individuals. It offers multifaceted benefits beyond hormonal balance. If you are struggling with weight loss resistance due to hormonal imbalances, HRT can create a favorable environment for weight loss efforts to succeed, leading to sustainable and long-term results.
Dietary Modifications
A balanced diet plays a crucial role in hormone regulation. Incorporating healthy fats, lean protein at every meal, reducing sugar intake, and increasing fiber consumption can help stabilize blood sugar levels, optimize hormone production, and support weight management efforts.
Check out this article for more on the importance of vitamins and nutrients and signs you are nutrient or vitamin deficient.
Quality Sleep
Getting sufficient, high-quality sleep is essential for hormone balance. Aim for 7-9 hours of uninterrupted sleep each night to support hormone production, metabolism, and overall health.
Regular Exercise
Regular physical activity is beneficial for hormone regulation and weight management. Engage in a combination of aerobic exercise, strength training, and flexibility exercises to support hormonal balance and promote fat loss.
Stress Management
Chronic stress can disrupt hormone levels and contribute to weight gain. To promote relaxation and hormonal equilibrium, implement stress-reduction techniques such as mindfulness meditation, deep breathing exercises, yoga, or spending time in nature.
Gut Health
The gut microbiome plays a significant role in hormone metabolism and regulation. To maintain a healthy gut, focus on consuming probiotic-rich foods, prebiotics, and fiber and avoiding inflammatory foods that can disrupt gut health.
Herbal Remedies
Herbal remedies can offer natural support for hormone balance. Certain herbs and botanicals, such as ashwagandha, maca root, and chasteberry, have been traditionally used to support hormonal health and may complement other strategies for weight loss.
Balance Your Hormones: Hormone Replacement Therapy Near You
If you are experiencing weight struggles or believe your hormones are out of whack, It’s crucial to seek guidance from a healthcare professional who’s deeply knowledgeable about the root causes of imbalanced hormones, hormone health, and how each hormone interacts.
At Relive Health, we have clinics all across the United States with experts in the field of Hormone Therapy for Women and Hormone Therapy for Men.
