Hormones play a major role in weight management. Fluctuations in hormones like estrogen, progesterone, cortisol, insulin, and thyroid hormones can influence appetite, metabolism, body fat distribution, and more. This means that hormonal imbalances can contribute to unwanted weight gain or make weight loss more difficult.
The good news is that for many people, it is possible to reverse hormonal weight gain through lifestyle changes, dietary adjustments, exercise, and in some cases, medication. With patience and consistency, you may be able to get your hormones back in balance and return to a healthy weight.
What causes hormonal weight gain?
Here are some of the main hormonal causes of weight gain:
Estrogen dominance
Estrogen dominance occurs when estrogen levels are disproportionately high relative to progesterone levels. This imbalance can slow down metabolism and cause more fat storage around the abdomen, hips, and thighs. Estrogen dominance is common during perimenopause and menopause.
High cortisol
Elevated cortisol, the stress hormone, triggers visceral fat storage around the midsection. Chronic stress, sleep deprivation, and low blood sugar can all increase cortisol secretion.
Insulin resistance
Insulin resistance causes the body to produce more insulin to control blood sugar. Excess insulin stimulates the ovaries to produce more testosterone, which can increase belly fat. It also reduces sex hormone binding globulin (SHBG), allowing more testosterone to circulate.
Low thyroid function
An underactive thyroid slows metabolism, leading to weight gain and difficulty losing weight. Hypothyroidism becomes more common with age and is more prevalent in women.
Polycystic ovary syndrome (PCOS)
PCOS involves a hormonal imbalance of elevated testosterone and insulin resistance. Common symptoms include irregular menstrual cycles, excessive hair growth, and ovarian cysts. Weight gain tends to cluster around the stomach.
Menopause
The menopausal transition is marked by fluctuating estrogen levels. As estrogen declines, fat storage shifts from the hips and thighs to the abdomen. An expanding waistline is one of the first signs of menopause for many women.
Strategies for reversing hormonal weight gain
If hormonal imbalances have led to unwanted weight gain, there are solutions to help get your body back on track. Here are some effective strategies:
Follow a hormonal balancing diet
Making strategic dietary changes can optimize your intake of nutrients that support healthy hormone levels. Here are some tips:
- Choose complex carbs – Whole grains, vegetables, fruits, and legumes help stabilize blood sugar and insulin.
- Increase healthy fats – Omega-3s from fatty fish, avocados, nuts, and olive oil reduce inflammation.
- Eat protein with each meal – Protein contributes to satiety and balanced blood sugar.
- Reduce refined carbs and sugar – Limit processed foods, sugary snacks, and high glycemic index foods.
- Stay hydrated – Drink plenty of water and herbal teas.
- Limit alcohol – Alcohol can disrupt hormone levels, especially estrogen.
Incorporate exercise
Regular exercise helps normalize hormone levels and promotes weight loss. Aim for 150 minutes per week of moderate activity like brisk walking. Strength training builds metabolism-boosting muscle mass. Yoga and pilates improve flexibility, balance, and stress management.
Get enough sleep
Not getting the recommended 7-9 hours per night can throw hormones off balance. Lack of sleep increases cortisol and hunger hormones like ghrelin. Establish a regular sleep-wake cycle and wind down properly before bed for optimal rest.
Manage stress
Chronic stress takes a toll on hormone function and metabolic health. Make time for relaxing activities like meditation, deep breathing, massage, and leisure hobbies. If needed, work with a therapist on constructive coping techniques.
Consider supplements
Certain supplements may help rebalance hormones, especially when combined with a healthy lifestyle. Research shows benefits from omega-3 fatty acids, vitamin D, magnesium, B vitamins, and adaptogens like ashwagandha and maca root. Discuss supplement options with your healthcare provider.
Explore bioidentical hormone therapy
Bioidentical hormones have a molecular structure identical to the hormones produced by the body. Custom-compounded creams, gels or pills can replenish estrogen, progesterone or testosterone at safe, optimal levels after menopause. A hormone specialist can help determine if bioidenticals are appropriate.
Ask about metformin
For women with PCOS, metformin is commonly prescribed to improve insulin sensitivity and regulate cycles. It may also aid weight loss efforts. Discuss the potential of metformin with your gynecologist or endocrinologist.
Consider prescription weight loss medications
If other measures aren’t giving you the weight loss results you need, prescription medications may be an option. Phentermine, liraglutide, naltrexone-bupropion, and other drugs are sometimes used short-term along with lifestyle changes. Discuss the pros and cons with your doctor.
Give it time
It’s important to have realistic expectations when trying to reverse hormonal weight gain. Hormones affect multiple body systems, so rebalancing them requires patience and consistency with a multifaceted approach. With the right changes, most women can gradually achieve a healthy weight.
When to see your doctor
Schedule an appointment with your healthcare provider if you experience any of the following:
- Sudden, unexplained weight gain of 10 pounds or more
- Excessive or abnormal hair growth on the face and body
- Changes in your menstrual cycle
- Increasingly irregular periods or cessation of periods
- Severe symptoms of PMS or menopause
- Fatigue, anxiety, or depression
- Thinning hair or hair loss
- Feeling cold all the time
- Dry skin and hair
- New or worsening acne
Getting the right diagnosis is key to finding solutions. Blood tests, other lab work, and a full history can reveal what’s causing hormonal fluctuations so appropriate treatment can begin.
Conclusion
Hormonal changes are a natural part of a woman’s life, but they don’t have to derail your weight goals. Addressing the root hormonal imbalances contributing to weight gain provides the best chance of success. Be patient and consistent with lifestyle measures like a balanced diet, regular exercise, stress relief, and targeted supplements. Prescription medications or bioidentical hormones could provide further assistance if needed. With the right approach tailored to your hormonal health, most women can overcome the obstacles of hormonal weight gain and achieve lasting results.