As we see every day, the Internet is filled with fad diets and magic workout programs promising a quick way to help you lose weight. In the present day, many people are obese or overweight.
With the number of adults that are being registered as overweight, it is evident that eating habits are not just the reason for it. Indeed, fatty, sugary junk food and the large serving portions and lack of any sort of physical activity are leading to weight gain.
Moreover, genetics also play a crucial role in this. There is one more unpopular reason for the difficulty in losing weight or gaining weight; hormonal imbalances. If you have been on a diet and working out consistently and still not losing weight or if you are putting on weight very easily, then it is time to check with a healthcare professional.
What are hormones?
Hormones are crucial substances that serve as chemical messengers in our bodies. They are secreted in the endocrine glands of our body; the thyroid, adrenals, pituitary and other glands. They move through the blood to reach the organs and tissues.
Almost all the body functions such as metabolism, growth and development, mood, reproduction and sexual function are dependent on hormones. As hormones are associated with hunger and appetite, they play an important role in maintaining body weight.
As a consequence, hormonal imbalances (changes in the normal levels of hormones) have a huge impact on your body and its functions.
Symptoms of a hormonal imbalance
Hormonal imbalances can have many symptoms depending on the specific hormone or hormones that are out of order. Commonly seen symptoms are weight gain, depression, body aches, fatigue, hair loss, mood swings and insomnia.
Imbalances related to sex hormones can lead to sexual dysfunction or more gender-specific complications. Hormonal imbalances can happen for numerous reasons like menopause in women, vitamin deficiencies as well as ageing.
If you are experiencing any of these symptoms frequently, check with your doctor.
Hormones affecting weight loss
Multiple hormones can affect metabolism which will influence your ability to lose or gain weight. Below are the nine hormones that affect your weight and how you can maintain the optimum levels of these hormones.
Insulin
Insulin is produced by the pancreas. It is the prime hormone responsible for the storage of glucose in your muscles, liver and fat tissues.
This hormone is produced throughout the day but in excess amounts after meals. Insulin transfers glucose into the cell where it can be utilised as energy or can be stored.
Insulin resistance is a condition that you have probably heard of. Your cells stop responding to insulin as a result your blood sugar will be raised.
Insulin resistance is not only associated with diabetes but also with obesity and heart diseases. A lifestyle that can reduce this resistance of your cells towards insulin can be advantageous.
- Getting enough sleep as being sleep deprived is connected with insulin resistance.
- Omega-3 fatty acids through fish, nuts and seeds or supplements are one way to improve your insulin sensitivity.
- Eliminating carbs is not always necessary. However, try adding foods with low glycemic index and rich in fibre content.
Cortisol
This hormone, popularly called the “stress” hormone, is produced by your adrenals. When you are stressed, this hormone increases your energy levels and your heart rate.
Though cortisol is necessary for some situations like danger, constant high levels of this hormone will cause heart diseases, weight gain, high blood pressure and diabetes.
You may feel a dip in your energy levels. Obesity is directly linked with increased levels of cortisol, these high levels further cause more weight gain.
- Maintain a regular sleep schedule and get ample sleep. Avoid irregular sleeping habits as much as possible.
- Reduce your stress by practising yoga and meditation to lower cortisol levels.
Estrogen
Estrogen, the female sex hormone is responsible for the regulation of the reproductive system. It regulates the vascular, skeletal and immune systems as well.
High levels of estrogen are associated with obesity. They are more prone to several chronic diseases and cancers. Whereas, low levels of estrogen as seen in menopausal women, usually seen in ageing are connected with a high risk of chronic conditions.
Less estrogen can lead to fat accumulation near the trunk which can be a precipitating factor for elevated blood sugar, blood pressure and other heart diseases.
- Managing an ideal weight is suggested to prevent the risk of chronic health problems in case of low estrogen levels specifically in women of age above 50 years.
- Limit the intake of foods that can shoot up the hormone levels above the ideal range like red meat and processed and refined foods.
GLP-1
Glucagon-like peptide-1 is produced in the alimentary canal when nutrients enter the intestines. It is known to stabilize blood sugar levels. Additionally, it can make you feel full after a meal.
- Probiotics are recommended to improve the levels of this hormone. Nonetheless, we suggest you talk to your healthcare provider before taking a supplement.
Cholecystokinin
Cholecystokinin is another hormone which is released in your gut after eating a meal. Apart from being a fullness hormone, it also increases the levels of leptin.
Usually, obese people are noticed to have reduced sensitivity to this hormone resulting in overeating as they do not get the feeling of fullness.
- Protein-rich diet will not only make you feel fuller but also can increase the levels of CKK.
Peptide YY (PYY)
Peptide YY is one more gut hormone which is known to decrease your appetite. In people with obesity, these hormone levels could be low as a consequence of which they end up having a greater appetite and overeating.
- For keeping PYY levels in the healthy range, you can follow a well-balanced diet with loads of protein.
- A paleo diet could be beneficial as it incorporates enough protein, vegetables and fruits.
- Staying physically active and working out is usually a plus.
Neuropeptide Y
NPY hormone is secreted in the brain and the neural system. It stimulates appetite and food intake thus linked with weight gain and obesity.
This hormone can lead to chronic diseases. Moreover, it encourages fat storage around the abdomen. Research has shown that the mechanisms of Neuropeptide Y can cause inflammatory reactions which worsen your health.
- Staying away from junk and foods that are filled with fats and sugars is essential as these foods may further elevate the levels of Neuropeptide Y.
Leptin
Leptin is also a fullness hormone indicating to the hypothalamus of your brain that you are full. In obese patients, Leptin resistance is usually observed.
In the case of Leptin resistance, your brain does not receive a signal asking it to stop eating, resulting in you ending up overeating.
- Although there is no specific treatment for this resistance, a few lifestyle changes can improve the condition.
- Sleeping better, more physical activities and a healthy weight can be helpful.
Ghrelin
Ghrelin is the hunger hormone. It works exactly opposite to that Leptin. Ghrelin sends signals to the hypothalamus that you need food and it increases your appetite.
Levels of this hormone are at their peak before a meal and the lowest after eating. Despite having low levels of this hormone, people with obesity are relatively more sensitive to Ghrelin and this can lead to overeating.
- To lower the levels of Ghrelin, make sure to eat regularly. Do not starve yourself to lose weight. Eat whenever you are hungry. Control your proportions.
- Furthermore, sleeplessness is always associated with increased Ghrelin and overeating. It is suggested to get a good night’s sleep always.
How to lose weight successfully
Eating healthy and a well-rounded diet along with regular physical activities will always remain the two vital factors in achieving a healthy weight. However, this could be hindered because of hormonal imbalances.
Identifying the imbalances that are making it difficult to lose weight or making you gain weight is necessary to treat it. We recommend you consult a physician or a healthcare professional for this.
Once the hormonal imbalances are identified, you can follow a customised diet plan and a weight loss program designed specifically for your needs along with taking supplements if needed.
All the hormones mentioned above that are making it hard for you to lose weight can be maintained within the ideal range by making a few common changes in your lifestyle.
Adapting to sleeping early or getting enough sleep during the night, a balanced diet and exercise are the basic foundations of losing weight.
Conclusion
Maintaining an ideal weight is important for your overall health as being overweight can lead to many chronic diseases.
As hormonal imbalances can be one of the major factors affecting your weight loss, you can optimise the levels of the hormones by making simple lifestyle changes as we have told you earlier.
If you ever feel that hormonal imbalances are affecting you and are at abnormal levels, seek help from a doctor. Remember one thing, prioritise your sleep, diet and exercise always as it helps you stay healthy in the long run.