Do you know the feeling? You eat healthily, exercise regularly, yet the numbers on the scale just won’t budge? The reason could lie deep within your hormonal system. Hormonal imbalances affect your metabolism, energy levels – and ultimately, your weight. Let’s take a closer look at why this happens and how you can restore balance.
1. How Hormones Affect Weight
Hormones are the messengers of your body. They regulate almost everything: hunger, metabolism, sleep, and stress. An imbalance can cause your body to store fat instead of burning it.
The Key Players:
Insulin:
This hormone controls how your body processes sugar. An excess (e.g., from too many fast carbohydrates) can promote insulin resistance – which often leads to weight gain. When your cells become less responsive to insulin, sugar remains in the blood, and your body produces more insulin. This can lead to weight gain.
Typical Symptoms: You often have cravings for sweets, feel quickly exhausted, and notice more fat around your belly.
Possible Causes: Too much sugar and highly processed foods.
Cortisol: Cortisol is a hormone that your body releases during stress. It helps you stay alert and ready to react in acute danger situations. However, when stress becomes chronic, consistently high cortisol levels can have negative effects on your body – especially on your weight.
Typical Symptoms: Fatigue, weakened immune system, mood swings, weight gain.
Possible Causes: Chronic stress, poor sleep, overtraining.
Thyroid Hormones:
The thyroid is responsible for your metabolism. When it produces too little hormone, your body often feels like it's in "energy-saving mode."
Typical Symptoms: You are constantly tired, gain weight more easily, and may even experience hair loss.
Possible Causes: A deficiency in iodine or conditions like Hashimoto's disease, where the immune system attacks the thyroid.
Additionally, many women notice weight gain during the perimenopause, particularly around the belly. This is mainly due to the fluctuations and gradual decline in the hormones estrogen and progesterone. Estrogen affects fat metabolism, and when it decreases, the body tends to store more fat in the abdominal area. At the same time, a low progesterone level can lead to water retention in the tissues, further intensifying the feeling of weight gain.
Another factor is the slowed metabolism that often occurs during this phase. Additionally, stress, which is often triggered by sleep problems during the perimenopause, increases cortisol production, which in turn promotes fat storage.
2. Tips: Nutrition and Lifestyle Adjustments
You can do a lot to bring your hormones back into balance! Here are a few strategies you can implement right away:
1. Adjust Your Diet
Prioritize protein and healthy fats: These help stabilize blood sugar levels.
Reduce sugar intake: Avoid refined carbohydrates and sugary snacks.
Anti-inflammatory foods: Focus on leafy greens, berries, turmeric, and Omega-3 fatty acids.
Thyroid-friendly nutrients: Make sure to include selenium (e.g., in Brazil nuts) and iodine (e.g., in seaweed).
2. Reduce Stress
Chronic stress is a hormone killer. Try incorporating yoga, meditation, or simply relaxing walks in nature into your routine. Discover my holistic wellness retreats that offer a peaceful oasis to recharge.
3. Optimize Sleep
8 hours of sleep per night are essential to regulate cortisol. Darken your bedroom and avoid screen time in the evening.
4. Regular Exercise
But not too much! Chronic overtraining can stress your hormones as well. Focus on moderate strength training, Pilates, and relaxing yoga.
It's time to take control of your health and well-being. In my group coaching, you'll learn how to balance your hormones with targeted nutrition and lifestyle strategies and finally feel in harmony with your body again.
Yours Jana Noel 🤍
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