You are eating alright, exercising regularly and doing every bit that you can to shed those extra pounds. Then, what’s the reason behind that poor appetite, unexplained weight gain, and frustrating plateaus. It might be the hormonal imbalance.

Hormones are chemical messengers of the body that facilitates nearly every function of the body, including metabolism, hunger, and body fat distribution. To maintain a healthy weight, the hormones should be balanced. Too much or too little of a hormone can severely impact your health, including body weight. 

Here are 5 hormones that can affect your weight and how you can keep them at healthy levels. 

1. Insulin: The Fat-Storing Hormone

Responsible for controlling blood sugar levels, insulin is the fat-storing hormone secreted by the pancreatic gland. It allows cells to absorb glucose from the bloodstream and store excess sugar as fat. However, in some individuals, the insulin hormone doesn’t get secreted and the spike in blood sugar leads to weight gain and also increases the risk of Type 2 diabetes. This condition is called insulin resistance. 

Tips to balance insulin levels:

• Exercise Regularly: Consistent physical activity improves insulin sensitivity and allows cells to use blood glucose more effectively.
• Change your diet: Reduce the intake of refined carbohydrates like white bread, sugary drinks, and processed foods that may cause insulin spike. 
• Add proteins and fiber: Switch to a fiber-rich and protein-rich diet, including vegetables, fruits, whole grains, meat, fish, eggs, and more to stabilize blood sugar levels. 
• Improve your Sleep: Correct amount of sleep is linked to moderate weight management, staying awake late leads to cravings, ending up in weight gain and insulin resistance.

2. Leptin: The Satiety Hormone

Hypothalamus is a portion of the brain that regulates your appetite and indicates that you are full. This message is sent by Leptin hormone to Hypothalamus. When this message or signal is not recognized by the brain, leptin resistance occurs, which eventually leads to overeating and weight gain. Though direct causes of leptin resistance are undiscovered, it might be a result of inflammation, gene mutations, and excessive leptin production due to obesity.

Tips to balance leptin levels:

• Get Quality Sleep: Leptin production may be disrupted by improper sleeping patterns. Staying late at night can make you feel hungry, disturbing your calorie intake and leading to weight gain.
• Avoid Processed Foods: Excessive sugar and unhealthy fats in drinks, sodas, burgers, and other foods can lead to leptin resistance.
• Maintain a Moderate Weight: Decreasing body fat may help in regulating leptin hormone levels in the body.

3. Cortisol: The Stress Hormone

Known as the stress hormone, cortisol levels can trigger hunger cravings and promote belly fat accumulation if not addressed. Cortisol is secreted by adrenal glands when there is even the slightest stress and triggers an increase in heart rate and energy levels, commonly known as flight or fight response. High cortisol levels also occur due to lack of sleep, high intake of high glycemic foods, and obesity. 

Tips to balance cortisol levels:

• Practice stress-relief techniques: Meditation, deep breathing exercises, and yoga exercises can lower cortisol levels.
• Optimize your sleep: Develop a regular sleep schedule of at least 7 to 8 hours. Insomnia, sleep apnea, and irregular bedtime elevate cortisol levels. 
• Maintain a Balanced Diet: Avoid excessive caffeine and processed foods, which can exacerbate stress responses.
• Engage in Relaxing Activities: Hobbies, socializing, and nature walks can help reduce stress and regulate cortisol levels.

4. Thyroid Hormones: The Metabolism Regulators

Thyroid hormone is secreted by thyroid gland and controls metabolism. High thyroid levels can cause unintentional weight loss while an underactive thyroid can slow metabolism and result in weight gain. 

Tips to regulate thyroid levels:

• Ensure Sufficient Iodine Intake: Iodine-rich foods like seaweed and dairy support thyroid function.
• Consume Selenium and Zinc: These minerals, found in nuts, eggs, and fish, aid thyroid hormone production.
• Avoid Excessive Soy and Goitrogens: Some foods, like raw cruciferous vegetables, may interfere with thyroid function if consumed in large amounts.
• Get Regular Checkups: Thyroid imbalances should be diagnosed and managed with medical guidance.

5. Estrogen: The Fat Distribution Hormone

Change in estrogen levels can affect where fat is stored in the body. Generally responsible for fat distribution and storage, too much estrogen can lead to weight gain around hips and thighs. On the contrary, low estrogen levels can promote abdominal fat accumulation. Disturbed estrogen levels can also increase the risk of high blood sugar, high blood pressure, and heart diseases.

Tips to balance estrogen levels:

• Eat Phytoestrogen-Rich Foods: Foods like flaxseeds, soy, and legumes can help balance estrogen levels naturally.
• Manage Body Fat Levels: Excess body fat produces estrogen, which can lead to imbalances.
• Exercise Regularly: Incorporate any physical activity in your routine. Be it yoga, cardio, or 45 minutes walking to regulate hormones.
• Reduce Exposure to Xenoestrogens: Avoiding plastics and chemical-laden beauty products can help prevent hormonal disruptions.

Takeaway

Certain changes in lifestyle can turn around the hormone game. Whether it's dietary choices, prioritizing sleep, engaging in exercises, or regulating stress, hormonal imbalance can be avoided and you can easily achieve sustainable weight loss goals. Instead of keeping yourself hungry and doing more physical work than you can, try a holistic approach to manage your weight for a happier, healthier life.