Weight gain can be frustrating and discouraging, especially when it feels like you’re literally doing everything right - eating healthy, trying your best to stay active, limiting those extra glasses of wine or extra slice of cake.. Yet the scale doesn’t budge, or worse, it keeps creeping up. So, what do you do?! If this sounds familiar, it might be time to consider a factor that often flies under the radar: your hormones.
Hormones play a central role in weight management, from regulating your metabolism and controlling your appetite to actually deciding what your body does with the foods you eat. They can also impact sleep, energy levels, and we hate to say it - EVEN THE FOODS YOU FEEL LIKE EATING (no girl, the constant desire to grab the doritos instead of an apple is not entirely on you!) When your hormones are in balance, your body tends to feel like it’s running smoothly. But, when they’re out of balance, it can feel like you’re fighting an uphill battle when it comes to your weight.
So How Can Hormones Affect My Weight?
Let’s talk about some of the major players when it comes to hormones and weight gain. Think of your hormones as your body’s internal control system - they regulate your metabolism, play a key role in hunger, and tell your body what to actually do with the food that you eat. When they’re in balance, your body runs like a well-oiled machine, efficiently burning calories, maintaining energy, and keeping cravings in check.
When hormones are out of balance, your body may increase fat storage, particularly around your midsection. Insulin resistance can actually make it harder for your body to use stored fat for energy, leading to weight gain despite your best efforts. And hormonal changes during menopause or thyroid imbalances can slow your metabolism, making it feel like your body is working against you.
The end result? You might notice stubborn weight creeping on, have difficulty losing it, or even experience new food cravings you have never had before. Hormonal imbalances don’t just make weight management harder—they can affect your energy, mood, and overall sense of well-being. Understanding these hormonal players is the first step toward taking back control of your weight and health.
1. Cortisol
Ah, stress. We’ve all been there, juggling work deadlines, family responsibilities, and daily challenges. When stress piles up, your body produces cortisol, the infamous “stress hormone.” A little cortisol is fine—it helps you respond to emergencies. But when it’s constantly elevated (hello, busy life in Jacksonville!), it can trigger sugar cravings, increase abdominal fat, and make weight loss feel impossible. Working a sedentary job can make this even worse, as being sedentary can also potentially increase your resting cortisol levels. So, how do you manage it? We know you might be thinking better stress management is much easier said than done, but we promise we will give you some great actionable steps in a moment.
2. Insulin
Insulin is a hormone that regulates your blood sugar. When we eat a lot of processed foods or sugary snacks, our body can become resistant to insulin, making it harder to burn fat and easier to store it. This insulin resistance is a common issue, but the good news is that you can improve your own insulin sensitivity with the right diet and lifestyle changes.
3. Thyroid Hormones
Your thyroid is like your body’s thermostat, controlling your metabolism. When thyroid hormones are low (a condition called hypothyroidism), your metabolism can slow down, leading to weight gain, fatigue, hair loss, and other unwanted side effects. If you’re experiencing unexplained weight gain and exhaustion, it may be time to check your thyroid function with some simple bloodwork we offer right here in our Green Cove Springs office.
4. Estrogen and Progesterone
These hormones are crucial for women’s health, but when they fluctuate - such as during menopause - they can lead to increased fat storage, especially around your belly. Estrogen dominance (too much estrogen relative to progesterone) can also be a culprit in stubborn weight gain. Balancing these hormones can be key in these cases to regaining control over your weight.
Is Your Weight Gain Hormone-Related?
How can you tell if hormones are the culprit behind your weight struggles? Here are some common signs:
- Persistent belly fat that won’t budge, no matter what you try
- Constant sugar cravings or feeling “hangry” often (we have all been there but this might be particularly persistent)
- Mood swings, irritability, or unexplained fatigue
- Difficulty falling asleep or staying asleep
- Continuing to gain weight despite eating well and exercising
If these sound familiar, some labwork and a consult with a provider specializing in hormone balance may be worth your time. Many women experience these symptoms without realizing hormones could be to blame, when some simple bloodwork could help them get to the bottom of their health concerns! (If this is you,
Contact Us!)
Practical Tips to Support Hormone Balance
Balancing your hormones is not a sprint, it’s really about making small, consistent changes that add up to BIG results in how you feel. Here are some of the little things that we have found add up to the best results:
1. Focus on Whole Foods
A diet rich in whole, unprocessed foods can work wonders for balancing hormones. Think colorful veggies, lean proteins, and healthy fats. Leafy greens, fatty fish, nuts, and seeds are excellent choices. Foods like flaxseeds and cruciferous vegetables (like broccoli and cauliflower) are particularly good for balancing estrogen. You might be thinking “Okay, eating like this is definitely going to INCREASE my stress levels”, but if this diet doesn’t sound like what you’re already doing, DON’T WORRY! It’s the little changes over time that are going to give you the best results. Not a huge veggie person? Don’t start eating 6 salads a day! JUST ADD ONE veggie into one meal every day. Not a chef or low on time? A rotisserie chicken can be the start to a rounded out meal. Really craving some takeout? Opt for some fresh sushi rather than the all-fried chinese food that’s your usual go-to. Really, these little changes will add up!
2. Tame Your Stress Levels
We get it—managing stress is easier said than done. Between work and life, it’s hard to slow down. But finding the opportunity to make small changes could be simpler than you think. Start going to bed at the same time every night (bonus points if you wake up at the same time every morning too!) Turn on some music and dance over the stove while you’re making dinner. Make it a regular habit to put down your phone and turn off the news! Even a walk along the St. Johns River or in your neighborhood park can do wonders for your mental and physical health.
3. Sleep Smarter
Poor sleep doesn’t just leave you groggy; it can also throw your hormones out of whack, which in turn can affect your appetite, how you store the food that you eat, and your overall energy and attitude for the day! Aim for 7-9 hours a night. Struggling with sleep? Turn off the TV 30 minutes before you go to bed and read a little instead. Turn off the blue light on your phone at a certain time (Night Shift on iphone or Night Light on android are settings that allow you to schedule blue light reduction on your phone!) as blue light exposure can actually impact your quality of sleep. Do some light stretching to help with restless legs. Certain supplements can also help support healthy sleep quality, so ask us about this at your next appointment if sleep issues are something you are concerned about (and maybe we need to write a blog post on this!)
4. Get a Professional Consult
If lifestyle changes don’t seem to be doing the trick, hormone replacement therapy (HRT) might be the next step. HRT helps restore balance to hormones like estrogen, progesterone, and testosterone, which can make a big difference in weight management.
You can also learn more about Hormone Replacement Therapy right on our website.
5. Stay Active
Regular exercise is essential for keeping insulin and cortisol levels in check. And we’re not just talking about walking on a treadmill! Make those muscles get to work!!! Building and maintaining muscle increases your metabolism and even helps you burn more calories even at rest, which is critical as we get older and our muscle mass begins to decline.
If you’re ready to explore how hormone health can transform your well-being, make sure to stop by our practice in Green Cove Springs to see how hormones may be impacting your weight gain. Reach out today to
schedule a consultation and discover how hormone therapy can help you reclaim your energy, vitality, and confidence!
