How Hormones Affect Weight Loss – And What You Can Do About It
How Hormones Affect Weight Loss — And What You Can Do About It
Weight loss is often viewed as a simple balance between calories in and calories out. Clinical experience shows that hormones play a crucial role in how our bodies regulate weight. Understanding this complex relationship can empower you to make informed lifestyle and nutritional choices that support your goals.
Understanding the Role of Hormones in Weight Loss
Hormones act as chemical messengers, regulating processes like appetite, fat storage, and metabolism. When these signals are disrupted, weight loss becomes much harder. By learning how hormones influence your body, you can take practical steps to restore balance.
Key Hormones That Influence Weight Management
Several different hormones affect how easily you lose or gain weight. Each plays a unique role in hunger, energy use, and body composition. Below are the most important ones to understand.
- Insulin: Controls blood sugar and fat storage.
- Leptin: Signals satiety and regulates appetite.
- Ghrelin: Stimulates hunger.
- Cortisol: The stress hormone that can promote fat storage.
- Thyroid hormones: Regulate metabolism speed.
- Oestrogen and Testosterone: Influence fat distribution and muscle mass.
How Insulin Affects Weight Loss and Blood Sugar Regulation
Insulin helps cells absorb glucose for energy or storage. Chronically high insulin levels, often linked to sugar intake or insulin resistance, promote fat storage—especially around the midsection. Managing insulin effectively is key for sustainable weight loss. PubMed, 2021
Practical Tips to Balance Insulin Levels
- Focus on low glycemic index (GI) foods to prevent insulin spikes.
- Incorporate plenty of fibre-rich vegetables and whole grains.
- Avoid sugary drinks and processed snacks.
- Consider timing of meals to support balanced insulin levels.
Leptin Resistance and Appetite Control
Leptin signals the brain when you are full. In leptin resistance, this signal doesn’t work properly, leading to overeating and difficulty losing weight. Restoring leptin sensitivity can help bring appetite under control. PubMed, 2023
How to Support Healthy Leptin Levels
- Prioritise regular, quality sleep.
- Manage chronic stress through mindfulness or exercise.
- Eat protein-rich meals to enhance satiety.
- Reduce intake of processed and inflammatory foods.
Ghrelin: The Hunger Hormone
Ghrelin rises before meals and drops afterward, stimulating hunger. Disrupted eating patterns, poor sleep, or restrictive dieting can elevate ghrelin, making weight loss harder. Keeping this hormone balanced helps you feel satisfied with less food. PubMed, 2007
Strategies to Manage Ghrelin
- Eat balanced meals at regular intervals.
- Include fibre and protein to promote fullness.
- Prioritise 7-9 hours of quality sleep nightly.
- Limit highly processed, calorie-dense foods that may disrupt hunger cues.
Cortisol and Stress
Cortisol helps the body respond to stress, but chronic elevation can trigger fat storage and cravings. Reducing stress is a crucial but often overlooked part of weight management. Kyrou et al., 2018
Natural Ways to Lower Cortisol
- Practice regular physical activity but avoid overtraining.
- Try relaxation methods such as yoga or meditation.
- Maintain a balanced diet rich in antioxidants.
- Ensure adequate sleep and downtime.
Thyroid Hormones and Metabolism
The thyroid gland controls how fast your body uses energy. Hypothyroidism can slow metabolism and make weight loss difficult. PubMed, 2023
Nutritional Support for Thyroid Health
- Ensure adequate iodine intake from sources like seaweed or iodised salt.
- Include selenium-rich foods such as Brazil nuts and fish.
- Balance zinc and iron intake, crucial for thyroid function.
- Avoid goitrogenic foods in excess (e.g., raw cruciferous vegetables) if thyroid function is impaired.
Sex Hormones: Oestrogen and Testosterone
Oestrogen influences fat distribution, and testosterone helps maintain muscle mass and metabolic rate. Imbalances can contribute to weight changes. PubMed, 2023
Supporting Hormonal Balance
- Engage in regular strength training to build muscle mass.
- Include healthy fats (e.g., omega-3 fatty acids) to support hormone synthesis.
- Maintain a balanced diet rich in phytoestrogens for women, such as flaxseeds and soy.
- Avoid excessive alcohol and manage stress.
Lifestyle Factors
Sleep, stress management, and regular exercise significantly influence hormones that affect weight. Prioritize quality sleep, manage chronic stress, and stay active to support hormonal balance. WHO, 2023
Practical Lifestyle Changes to Support Hormonal Weight Loss
- Balanced, nutrient-dense diet: Emphasise whole foods with minimal processing.
- Regular physical activity: Combine cardio and strength training. PubMed, 2023
- Stress management: Adopt mindfulness, breathing exercises, or yoga.
- Quality sleep: Create consistent routines and sleep-friendly environments.
- Hydration: Drink plenty of water to support metabolism.
- Regular check-ups: Monitor thyroid and other relevant hormones with healthcare providers.
Common Myths About Hormones and Weight Loss
- Myth: Hormones are the only reason people can’t lose weight.
Fact: Hormones are important but diet, exercise, and lifestyle are equally vital. - Myth: Taking hormone supplements guarantees weight loss.
Fact: Supplementation should be supervised by professionals after proper testing. - Myth: All hormones cause weight gain.
Fact: Some hormones like thyroid hormones and testosterone promote weight loss or maintenance.
Final Thoughts
Balancing hormones is not about quick fixes—it’s about creating long-term strategies that match your body’s needs. By combining nutrition, exercise, stress management, and sleep, you can make weight loss more achievable and sustainable.
Disclaimer
The information provided in this article is for educational purposes only and does not replace medical advice. Always consult a qualified healthcare professional before starting any new diet, supplement, or lifestyle regimen.
References
- Metabolic Adaptations to Weight Loss: A Brief Review. PubMed, 2021.
- Obesity, Dietary Patterns, and Hormonal Balance Modulation. PubMed, 2023.
- Stress, Cortisol, and Obesity: Mechanisms and Clinical Implications. Kyrou et al., 2018.
- Important Hormones Regulating Lipid Metabolism. PubMed, 2023.
- Factors Related to Weight Loss Maintenance in the Long Term. PubMed, 2023.
- The Role of Leptin and Ghrelin in the Regulation of Food Intake and Energy Balance. PubMed, 2007.
- World Health Organization. Obesity and Overweight Fact Sheet, 2023.
- Combined Training and Cortisol Reduction Can Improve Mental Health in Obese Girls. Heidarianpour et al., 2023.
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Milena Kaler is a qualified Registered London Nutritionist, stubborn weight loss and weight management specialist (including PCOS, Hashimoto’s Disease and hypothyroidism, as well as menopause), digestive health (such as IBS, and IBD, as well as food intolerances), and autoimmune disease nutrition specialist.
She is trained in the principles of Functional Medicine and practices from her clinic in Central London, Harley Street, as well as providing online consultations.
Milena has helped thousands of people to lose weight and keep it off. Scientific and holistic in approach Milena looks at all aspects of a client’s health. She embraces a systems-oriented approach aiming to get to the root cause of health and weight issues instead of simply focusing on the symptoms.
Milena’s expertise has been sought by royalty, celebrities, and she has been featured as a nutrition expert in reputable magazines including Women’s Health, Elle, Harper’s Bazaar, GQ, Cosmopolitan, Glamour, Women’s Fitness, Peak Brain Training, and Metro.
As a full member of the British Association for Applied Nutrition and Nutritional Therapy (BANT), and the Complementary and Natural Healthcare Council (CNHC), the only register for Nutritional Therapy recognised by the government and NHS, Milena is committed to upholding their strict Code of Ethics.
Additionally, Milena is a member of The Royal Society of medicine and The Primary Care Society for Gastroenterology (PCSG).
Milena sees patients with chronic health conditions, as well as clients looking for support to optimise their health. Some of the areas Milena can help with include: weight loss, digestive, skin, and hormonal health.
Milena sees every person as an individual with different problems and different goals. She takes time to listen to her clients’ specific concerns to develop customised nutrition and lifestyle plans, based on laboratory test results. Having overcome her own chronic health and weight loss issues, Milena really understands how it is to feel overwhelmed by poor health and can relate to her clients when they first come to see her.
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