How Can I Lose Hormonal Weight Gain
Generally, the accepted way to lose weight is through the CICO diet, which stands for “calories in, calories out.” This approach estimates the calories that will meet your nutritional needs. However, if your body has a hormonal imbalance, calculating your calorie intake won’t be very helpful for you. If the scale is not moving after all your efforts, it may be time to try a new approach.
As you age, maintaining a healthier body weight becomes challenging. Most women gain weight as they transition into menopause. While youll likely gain weight during menopause, you can reverse and control this by adopting a healthy lifestyle that includes exercising more often.
Several healthy lifestyle strategies can help you lose hormonal weight:
1. Exercise more
Being more physically active can help you shed extra pounds. Exercise can include vigorous aerobic activity , walking an average of 150 minutes every week, jogging, swimming, and strength training. Strength training doesnt burn as many calories as cardio, but it improves muscle mass, directly contributing to your health and metabolism.
2. Be mindful of your nutrition
To gradually lose hormonal weight and maintain your ideal weight, you may have to reduce your calorie intake while monitoring the nutritional value of your food. Avoid processed foods and sugars. Eat more whole grains, fruits, and vegetables as fiber keeps your digestive system healthy.
3. Limit your alcohol intake
4. Get enough sleep
Foods That Help In Balancing Hormones In Females
Hormones are created from the foods we eat, so diet is so important in balancing hormones. Eating regularly is also important for women because it will promote healthy insulin levels.
Here are the foods women should be incorporating into their diet:
3. Healthy fats make your hormones healthy as well
The body metabolizes healthy fats that produce a hormone called pregnenolone. Pregnenolone is a precursor to other critical hormones, including progesterone, estrogen, DHEA, cortisol, and testosterone.
Women should aim to get at least 20 grams of healthy fats for hormonal health and balance.
Here are some healthy fats they can choose from:
- Fatty fish, such as salmon, sardines, and tuna
- Chia seeds
- Coconut oil or extra virgin olive oil
- Almonds, walnuts, and macadamia nuts
4. More protein helps you control appetite
Women should include around 30 grams of protein in each meal for hormone health. Protein is essential to skin, bone, and muscle health, considering one symptom of hormonal imbalance for women can be weak and brittle bones.
Getting enough protein each day is paramount for females, especially those going through pregnancy menopause.
Plus, protein decreases the level of ghrelin, the hunger hormone, and triggers the release of hormones that control appetite and make you feel full.
So especially if you are a woman suffering from weight gain due to hormonal imbalance, the protein will be particularly beneficial.
- Broccoli
- Chicken
How Do You Fix Hormonal Imbalance
Many health conditions that involve hormonal imbalances, such as diabetes and thyroid disease, require medical treatment.
Many nutritional supplements in stores claim to treat different hormonal imbalances, but few of them have been scientifically proven to have a beneficial effect. Its important to always talk to your healthcare provider first about taking supplements.
Aside from medical treatment, your provider may recommend certain lifestyle changes to help manage a hormonal imbalance, such as managing your stress levels and getting routine exercise.
Also Check: What Foods Help Estrogen Levels
Causes Of Hormonal Weight Gain And How To Prevent It
Have you been losing and gaining the same 10-20 pounds for the past couple of years? Its now halfway into 2020 and if your New Years Resolution was lose weight and you havent quite reached your goal yet, dont feel too discouraged.
Weight gain and weight loss are influenced by a lot of factors, some of which you may not know about and are out of your control.Keep reading to learn more about the reasons for hormonal weight gain and the steps you can take to prevent it.
Supplements To Balance Hormones
6. Vitamin E
Vitamin E is known to reduce the severity of menopausal symptoms. Taking this supplement can help alleviate the hot flashes and night sweats that result from menopause.
Additionally, vitamin E has natural antioxidants that can help relieve stress for all women, so for menopausal women this helps with insomnia.
7. Vitamin B3 Niacin
Another vitamin that helps aid stress and promotes sleep is Niacin, one of the B-complex vitamins. Vitamin B3 relaxes muscle tissue, promoting blood flow by widening the arteries this reduces blood pressure, and thereby, stress.
This reduced blood pressure and muscle relaxation also mean that Niacin can help reduce depression and anxiety, which are possible hormonal imbalance symptoms.
8. Vitamin B6
Another vitamin in the B-family that helps with hormones is vitamin B6. It is particularly useful with PMS symptoms, such as irritability, low energy, and mood swings.
Certain neurotransmitters in the brain impact these moods and symptoms, and vitamin B6 helps to synthesize these.
9. Vitamin D
Taking a vitamin D supplement each day can help regulate insulin and blood sugar so women can experience more natural and regular hormonal cycles.
Vitamin D is known to promote thyroid health because a deficiency of vitamin D can lead to thyroid disorders.
10. Fish oil
There is always fish oil for females who are not crazy about incorporating fatty fish into their diet. Fish oil contains omega-3 fatty acids, which are used in hormone production.
Recommended Reading: How To Clear Up Hormonal Acne Naturally
Insist On Healthy Sleep Habits
The final natural remedy we recommend is to prioritize your bodys most natural healing agent: sleep. Abundant, regular, high-quality sleep contributes greatly to your bodys natural regulation of insulin and cortisol. Strive for at least 7 uninterrupted hours of sleep per night, although you may need more to feel your best. Dont use electronics in the hour before you plan to fall asleep. Try using blackout curtains or white noise to create a more favorable sleeping environment. Healthy sleep habits are crucial to overall health and may help you feel infinitely better in the long run.
In addition to these strategies, there is a wide range of dietary supplements, natural health products, and alternative health practices aimed at promoting hormone balance. We strongly recommend speaking with a qualified health practitioner before incorporating any of these into your treatment plan to ensure such interventions are safe and effective for you.
Body Changes At Menopause
As we age, our muscles decrease in bulk and our metabolism slows down. These changes can contribute to weight gain around the time of menopause.Other physical changes associated with menopause may include:
- skin changes, such as dryness and loss of elasticity
- vaginal dryness
- hair growth .
These changes may affect a womans body image and self-esteem and increase her risk of depression and sexual difficulties. Taking steps to manage the symptoms of menopause can help.
Recommended Reading: How To Get Your Testosterone Checked
Oestrogen And Fat Distribution At Menopause
A change in hormone levels, mainly oestrogen, may influence body fat distribution.
Many women in perimenopause and early post menopause years gain fat mass as their oestrogen levels drop. Women of childbearing age tend to store fat in the lower body , while men and postmenopausal women store fat around the abdomen .
Animal studies have shown that a lack of oestrogen leads to unwanted abdominal fat, although the exact mechanisms are not yet understood.
Supplements For Hormonal Imbalance
The lifestyle changes outlined above are powerful natural remedies for hormonal imbalance in females. However, if you want to give some extra oomph to your hormone-balancing journey, you can also add in some supplements for hormonal imbalance. Again, what works for you will depend on what kind of hormonal imbalance youre dealing with, but well give you the rundown on the major ones that research has shown can bring hormones back into balance. If you decide to take supplements for hormonal imbalance, be sure to consult with your doctor first.
The Best Supplements for Hormonal Imbalance / Supplements for Hormonal Belly Fat
Hormones play a vital role in every womans health. Hormonal imbalance occurs due to levels of estrogen and progesterone within a womans body. Estrogen and progesterone are the female hormones, which work to regulate the menstrual cycle.There are multitude reasons for hormonal imbalance such as stress, non-organic animal products, over use of cosmetics, birth control pills, genetic factors, medication, obesity and sedentary lifestyle.
But the basic reason is the incorrect relationship between estrogen and progesterone levels in a womans body.Obesity too is the major reason for hormonal imbalance. There are many symptoms one faces due to hormonal balance such as skin acne, mood swings, weight problems, depression, allergies, hair loss and fatigue. Here are a few herbs, which will help you maintain a good menstrual cycle.
You May Like: What Age Can You Give Child Melatonin
How Can I Prevent A Hormonal Imbalance
While many hormonal imbalances arent preventable, there are certain things you can do to optimize your overall health, which could help keep your hormones balanced, including:
- Maintaining a healthy weight.
- Managing your chronic health conditions well .
- Quitting smoking or using tobacco products, if you smoke.
Is Remedies For Weight Gain Due To Hormonal Imbalance Worth It
We are, without a doubt, a disposable civilization. Were continually assaulted with ads advertising the latest and greatest remedies for weight gain due to hormonal imbalance. But are they remedies for weight gain due to hormonal imbalance worth our money? Some of them are if you pick wisely! Some, not so much.
Recommended Reading: How To Rid Of Hormonal Acne
Best Natural Remedies For Hormonal Imbalance In Females
Every women will experience several natural periods of hormonal imbalance in her lifetime. From puberty to menopause, fluctuations of hormones for females are perfectly normal.
Yet, regular hormonal imbalances mean that the endocrine glands are not working properly and impact womens health and well being in several ways.
While some women live with hormonal imbalances without even realizing it, statistics show that 80 percent of females suffer from hormonal imbalance.
This number is so high because females have different endocrine cycles and organs, making them more susceptible to various hormonal imbalances than men.
Before we discuss the best natural and practical ways of reducing hormonal imbalances in female, you should briefly understand what is hormonal imbalance in the first place and how it is a big thing in day to day life.
Weight Loss Tips For People With Pcos
Our modern lifestyle makes it even more difficult to lose weight. Hormones in particular Leptin and inflammation can decrease the sensitivity to sensors in fat cells and increase hepatic lipid synthesis resulting in increased fat mass.
Leptin, like any hormone, has a small range of effectiveness and variance. By focusing on your leptin sensitivity, you can produce weight loss in a healthier way for your body. Three ways to improve leptin sensitivity are:
Read Also: Does Estrogen Make Endometriosis Worse
The Link Between Cortisol And Belly Fat
Lets face it: its a pretty stressful time to be alive. That means we should all be aware of how the hormone cortisol is impacting our lives and bodies. Cortisol, often referred to as the stress hormone, is produced by the adrenal glands. It puts your body into a fight-or-flight state, flooding your bloodstream with glucose and enhancing the brains ability to use it. It also stops or slows down any non-essential bodily functions, like digestion.
This was all well and good when we were living in caves and being hunted by tigers: your body would be flooded by cortisol when it saw a threat, then once the threat passed, cortisol levels would drop and your body could get back to functioning normally. The issue today is that many of us go around with chronically elevated cortisol levels, which can also mean high blood pressure, high blood sugar, and impaired digestion. All of that is often bad news for your weight and waistline.
Besides the biological relationship between cortisol and belly fat, there are also behavioral factors at play. We can probably all relate to reaching for unhealthy food when were stressed out , and so high cortisol levels can lead to weight gain in this manner. Plus, stress can cause digestive issues like constipation, diarrhea, and IBS, all of which can cause gas and belly bloating.
Go For Herbal Solutions
Because of the chronic nature of the condition, lifelong treatment is necessary. Hence many patients prefer to turn to natural alternatives that pose no risk of side effects. Various herbs work as tonic for hormonal imbalance, improve the function of ovaries and thereby, regulate the menstrual cycle. Some herbs and micro-nutrients useful in PCOS are mentioned below.
a. Aloe vera It is a well-known female tonic hormonal balance and normal function of ovaries. It induces ovulation and increases fertility in females. It induces ovulation by improving hormonal levels. The other beneficial effects of Aloe vera include, reduction of, LDL cholesterol, improvement in HDL cholesterol
b. Cinnamon -Facilitates weight loss, improves insulin uptake in the cells and is thus beneficial in PCOS. It improves frequency of menstrual cycle in women with polycystic ovary syndrome. The other beneficial effects of cinnamon include, reduction of fasting blood glucose, LDL cholesterol and improvement in HDL cholesterol.
c. Green tea It contains potent antioxidants such as catechins which help in relieving the symptoms of PCOS by acting on the hormones. Moreover, it is also helps in weight loss as people with PCOS have strong tendency for weight gain
Don’t Miss: Does Low Estrogen Cause Dry Eyes
Fertility Problems Caused By Hormone Imbalances
Another common time women ask for a hormone checkup is when trying to conceive. Typically, 84% of women get pregnant after a year of unprotected sex. When conception doesnt happen, one reason could be a hormonal imbalance. To learn more, read our extensive article about fertility challenges here.
Again, its important to track your menstrual cycle, including the dates you have unprotected sex, to give your doctor a picture of what your reproductive cycle is doing. Keep in mind that your partner should also be tested for structural or hormonal issues if you have been trying to conceive for some time.
If youre having your period too often , then your uterus cant sustain a fertilized egg. If your periods are too far apart , your ovaries may not be releasing eggs often enough into your fallopian tubes.
How To Choose The Most Popular Remedies For Weight Gain Due To Hormonal Imbalance
The three most crucial criteria to consider are price, quality, and popularity.Price is an obvious factor to consider, as you want to ensure it is acceptable for your needs.Quality should also be examined because buying a low-quality goods will not help you achieve your main aim of obtaining the best product.Finally, while not as obvious as price or quality, popularity can be just as significant as both when it comes to attracting new customers.
Read Also: How To Balance Hormones Naturally To Get Pregnant
Three Categories Of Symptoms Often Caused By Hormonal Imbalances
When we see patients at Madison Womens Health for hormonal imbalances, most of their symptoms and concerns fall into three categories:
Lets first discuss these groups of symptoms. Next, well cover the most common hormones your doctor may check based on your symptoms.
Use The Best Exercises For Hormonal Weight Gain
The best exercises for hormonal weight gain should help you do two things: First, they should get your heart rate and metabolism going. Boosting metabolic function means that your food intake is processed much more efficiently.
Secondly, the exercises you choose as part of your hormonal imbalance treatment regime should help eliminate the excess build-up of these hormones through the liver and the brain.
As hormones return to balance, the right ones will start firing for example, exercise stimulates the release of the neurotransmitters dopamine, norepinephrine, and serotonin. But this also reduces your bodys stress hormones, cortisol and adrenaline.
So, what should you do? Heres our list of exercises for hormonal weight management:
Also Check: Hormonal Acne And Dry Skin
Increased Or Imbalanced Cortisol Levels
Cortisol is a hormone that helps the body manage and respond to stress or danger and plays an essential role in our flight or fight response. When you feel stressed, your adrenal glands will produce more cortisol, which sends signals to your body to store more fat.
Suppose you are dealing with high levels of stress, anxiety or any stress-related disorders. In that case, your body will produce increased amounts of cortisol, and high cortisol levels can lead to excess belly fat and weight gain.
Hidden Hormonal Imbalances Sabotaging Your Weight Loss Efforts
Or worse, you’ve had unexplained weight gain. What gives? Maybe you’ve heard that “your metabolism is slowing down” or “you’re just getting older” as a stereotypical age-related excuse. But has anyone mentioned your hormones might be undermining your efforts? Truth be told, almost anyone who struggles with their body weight also battles a hormonal imbalance. Yes, calories-in/calories-out matter, but gaining energy, better mood, and losing unwanted belly fat might require you to dig deeper and address these most common hormonal imbalances.
Cortisol
Insulin
Insulin is made by the pancreas. It allows your body to break down carbohydrates and use it for sugar . Insulin is also known as a fat-storage hormone. Insulin resistance is a hormone imbalance and all the buzz lately. Essentially this means that your cells can’t absorb the extra blood glucose generated from the food you consume. As a result, your liver converts excess glucose into fat. This is why insulin resistance can be the cause of sugar addiction or weight gain.
Leptin
Estrogen
Progesterone
Low levels of progesterone can cause water retention and bloating which increases weight. A decrease in progesterone can also lead to estrogen dominance, a common symptom of which is weight gain. Progesterone is necessary to lower insulin levels and it reduces inflammation to help your brain receive leptin. During menopause and perimenopause, progesterone is usually the first hormone that decreases.
Thyroid
Testosterone
You May Like: What Foods Have Melatonin In It