Hormone imbalances can have a significant impact on your energy levels, mood, and weight. This is especially true for women as they are more prone to hormonal shifts. Be it due to menopause, pregnancy, or any other age-related changes – hormones play an important role in our body’s functioning. So, if you are looking to lose weight, understanding how to balance your hormones is a great first step. In this blog, I will talk about the different ways to balance your hormones in your weight loss journey and the key hormones that play a role in this.
What Are the Different Hormones Involved in Weight Loss?
There are four key hormones that play an essential role in your body’s ability to lose weight – Cortisol, Insulin, Leptin, and Ghrelin. But the first step is to understand how hormones influence your weight so that you can understand the importance of balancing them. This will further help you in taking the right steps to balance your hormones and accelerate your weight loss journey.
Meanwhile, here is a brief overview of the 4 critical non-reprodictive (or sex) hormones involved in weight loss and how they affect your body:
Cortisol :
Cortisol is a stress hormone released by your adrenal glands in response to physical or emotional stress. It helps the body to cope with stress, and it also affects your metabolism and blood sugar levels. When cortisol levels are high, your body shifts into fat storage mode, which makes it difficult to lose weight.
Insulin :
Insulin is the hormone that regulates blood sugar levels. It helps your body to process sugar and store it as energy or fat. When insulin levels are too high, it can cause increased hunger cravings and fat storage.
Leptin :
This hormone is secreted by fat cells which regulates hunger, metabolism, and energy expenditure. When leptin levels are low, it can cause increased hunger and cravings. It further prevents your body from burning fat and makes it harder to lose weight.
Ghrelin :
Ghrelin is a hunger hormone released by the stomach. It signals your brain when you are hungry and encourages you to eat. So, when levels of ghrelin are too high, it makes it harder to stick to a diet and eat healthily.
4 Ways to Balance Your Hormones for Effective Weight Loss
Now that you have a better understanding of the hormones involved in weight loss, here are some tips to help you balance them and achieve your weight loss goals:
1. Get Enough Sleep
Sleep deprivation has been linked to higher levels of cortisol which can lead to increased hunger and cravings. So, make sure you get at a minimum of 5 or more hours of good quality sleep every night. I usually recommend having a regular sleeping schedule and avoiding caffeine or screens before bedtime. You may even try aromatherapy or meditation to help you wind down and relax.
2. Manage Stress
Stress can make it difficult to lose weight as it leads to increased cortisol levels. So, make sure you take time out for yourself every day and practice stress management techniques like yoga, meditation, or journaling to help you manage stress. You may consider joining the best weight loss programs in Spokane to follow holistic weight loss strategies. Enaging in daily self-love is one of the best ways to mitigate the harmful effects of our stressful American society.
3. Move Regularly
Movement helps to regulate your hormones and keep them balanced. It also releases feel-good hormones like endorphins that can help boost your mood and improve your stress. In turn, this helps you be consistent with the foods you want to eat instead of the foods you wat when you want to feel better (hello, mac and cheese!). So, try to incorporate some form of movement every day, like dancing, walking, meditation, gardening, or cooking. Apart from this, you may even consider group classes (like Jazzercise) to encourage you to come back to the gym or using stairs instead of elevators to help you stay active if you aren’t ready to go back to a fitness studio.
4. Eat Low Carb and Low Sugar Foods
Eating foods that are both low carbohydrate and low sugar (together, not separately) can help balance your hormones and keep your blood sugar levels in check. Make sure to include plenty of unsaturated fats, protein, and fiber-rich foods in your diet. Some examples are nuts, seeds, avocados, and green leafy vegetables. Meal prep and being mindful of the quality of foods you are eating along with how they make you feel, can also help you regulate your hormones and promote weight loss.
To Sum It Up
By taking the right steps to balance your hormones, you can achieve lasting weight loss and improved overall health. So, make sure to follow the tips mentioned above and practice healthy lifestyle habits to help you regulate your hormones and stay on track. And if you need additional guidance and help, don’t hesitate to contact me to get started. Together, we can create a personalized plan to help you reach your goals!
