Hormones play a major role in weight gain and weight loss. Hormonal imbalances can lead to increased appetite, fluid retention, slowed metabolism, and fat storage in undesirable places like the hips, thighs and belly. This makes losing weight more challenging. However, with the right diet, exercise and lifestyle changes, it is possible to lose hormonal weight.
What causes hormonal weight gain?
Several hormones influence metabolism, hunger levels and where fat is stored in the body. The main culprits of hormonal weight gain include:
Estrogen
Estrogen is the main female sex hormone. It peaks during puberty, pregnancy and perimenopause. High estrogen levels can cause fluid retention and increase fat storage around the thighs and hips. It can also disturb leptin, the satiety hormone, leading to increased appetite.
Progesterone
Progesterone peaks during the second half of the menstrual cycle to prepare the body for pregnancy. Like estrogen, it promotes fat storage around the hips and thighs. Progesterone enhances appetite during the luteal phase of the cycle.
Cortisol
Cortisol is the stress hormone released by the adrenal glands. Chronic stress and poor sleep cause cortisol levels to spike, increasing belly fat storage. High cortisol also makes the body more insulin resistant.
Insulin
Insulin is released by the pancreas in response to glucose from carbohydrates. It regulates blood sugar levels. Insulin resistance caused by poor diet and excess body fat makes it harder for cells to absorb glucose. This results in fatigue, cravings and excess fat storage around the belly.
How to lose hormonal belly fat
Visceral fat or belly fat is linked to hormonal imbalances like high cortisol, estrogen dominance and insulin resistance. Here are some tips to get rid of stubborn belly fat caused by hormones:
Follow a low glycemic diet
Eating foods that do not spike blood sugar prevents insulin resistance. Choose non-starchy veggies, nuts, seeds, lean protein, full-fat dairy and berries. Avoid refined carbs, fruit juices, packaged foods, rice and potatoes.
Manage stress
Chronic stress increases cortisol and promotes fat storage around the stomach. Try relaxing activities like yoga, meditation and deep breathing. Get 7-9 hours of sleep per night.
Stay active
Aim for 150 minutes of moderate activity or 75 minutes of vigorous activity per week. Mix cardio like walking, swimming, cycling and strength training. Reduce sitting time and take movement breaks.
Support gut health
An imbalanced gut microbiome is linked to inflammation, poor estrogen metabolism and insulin resistance. Take a probiotic supplement and eat fermented foods like yogurt, kefir, kimchi and sauerkraut.
Consider supplements
Supplements that can aid weight loss include magnesium, vitamin D, omega 3s, glucomannan and green tea extract. Speak to your doctor before taking new supplements.
How to lose weight caused by estrogen dominance
Estrogen dominance is a hormonal imbalance where estrogen levels are abnormally high compared to progesterone. It is linked to thyroid dysfunction, high cortisol and metabolic issues. Here are some tips to lose weight:
Eat cruciferous vegetables
Broccoli, Brussels sprouts, cabbage and kale contain indole-3-carbinol which helps metabolize and eliminate excess estrogen.
Avoid xenoestrogens
Xenoestrogens mimic estrogen in the body. Avoid BPA lined cans, plastic containers, soy products, conventional meat and cosmetics with parabens and phthalates.
Try diindolylmethane (DIM)
DIM is a supplement that promotes healthy estrogen metabolism. It converts potent estrogens into less potent forms.
Increase progesterone
Progesterone opposes estrogen’s effects. Eat foods like yams, carrots and pistachios which support progesterone levels. Consider applying natural progesterone cream.
Take magnesium
Magnesium lowers cortisol, aids sleep and helps balance hormones. Take 400-500 mg daily through food and supplements.
How to lose menopausal weight gain
Menopause causes fat accumulation around the abdomen. Declining estrogen during perimenopause and menopause is associated with a slowed metabolic rate. Here are some tips:
Eat more protein
Eat 0.5-1 gram of protein per pound of body weight. Protein increases satiety, preserves muscle mass and raises metabolic rate. Include plant and animal sources.
Choose healthy fats
Monounsaturated and omega 3 fats improve insulin sensitivity. Consume olive oil, avocados, nuts, seeds and fatty fish. Avoid trans and saturated fats.
Do HIIT workouts
High intensity interval training combines short bursts of intense activity with rest periods. This style of training increases fat burning hormones and metabolic rate.
Lift weights
Weight training boosts lean muscle mass and metabolic rate. Aim for 2-3 strength sessions per week. Squats, deadlifts and overhead presses are excellent compound exercises.
Manage stress
High cortisol worsens menopausal weight gain. Try yoga, meditation, journaling and other relaxing activities to lower stress. Get enough sleep and rest.
How to lose PCOS belly fat
Polycystic ovarian syndrome (PCOS) involves a hormonal imbalance of high testosterone, insulin resistance, inflammation and cortisol dysregulation. Follow these tips to slim down with PCOS:
Follow a PCOS diet
A whole foods low GL diet is best for controlling PCOS. Get sufficient protein, healthy fats and low GI carbs. Avoid sugar, refined grains and processed foods.
Take inositol
Inositol is a B vitamin that improves insulin sensitivity, fertility and metabolic health in women with PCOS.
Manage stress
High cortisol worsens PCOS weight gain and inflammation. Regular exercise, adequate sleep, meditation and yoga help normalize cortisol levels.
Consume spearmint tea
Spearmint tea may reduce testosterone levels linked to belly fat accumulation in PCOS. Drink 1-2 cups per day.
Eat more fiber
Soluble fiber slows digestion and reduces insulin spikes. Consume veggies, fruits, nuts, seeds, legumes and oats.
Conclusion
Hormonal imbalances contribute to weight gain, especially around the belly, hips and thighs. Fixing the root hormonal causes with diet, exercise, stress relief, targeted supplements and lifestyle changes helps spark stubborn fat loss. Be patient and persistent as it takes time to overcome metabolic issues caused by hormonal disruptions. Seek medical guidance before making major diet and supplement changes. With the right multi-pronged approach, it is absolutely possible to lose weight caused by hormones and keep it off long-term.