How your hormones really affect weight loss and fat storage

As a personal trainer, I hear often about how women and men are not able to lose weight, even when in a calorie deficit. This can be for many reasons, such as a slow metabolism, not tracking properly, being in a caloric deficit for too long, or could be a side effect from hormonal issues in the body. Having hormonal issues in the body not only effects our weight loss goals but also contributes to many other side effects like fatigue, headaches, insomnia, mood swings, uncontrollable hunger, and a decreased sex drive. Having healthy hormone levels are essential to the body to be able to function in our everyday lives.

Hormones' important role in our health

Hormones are chemical messengers that are produced by the endocrine system and secreted into the bloodstream. Traveling through the blood to tissues and organs, where they will bind to receptors and trigger a response in the body's tissue. Hormones are produced by endocrine glands, which are special groups of cells including the pituitary, pineal, thyroid, thymus, adrenal glands, and pancreas. Women also produce hormones in their ovaries, as men produce hormones in the testes. They have actually found in humans and other vertebrates over 50 types of hormones that are produced. Our bodies internal processes such as metabolism, reproduction, and body temperature, can be impacted when the glands produce too much or too little of any given hormone.

What hormones impact weight loss?

The hormones leptin, insulin, estrogen, androgens, and growth hormone influence our bodies appetite, metabolism, and body fat distribution. Leptin is a hormone produced by the fat cells and secreted into the bloodstream. When body fat decreases, leptin levels also decrease, causing the body to go into "starvation mode". This can stimulate intense hunger and appetite, which leads to increased calorie consumption. Insulin is a hormone that is produced by the pancreas, and released into the blood as glucose levels rise. High insulin levels cause weight loss to be very difficult. As insulin levels rise in the body, the body starts encouraging storage of the food we eat as fat by stimulating glucose uptake into tissues and inhibiting the release of fatty acids from fat cells, also known as lipogenesis. Having high insulin levels for too long may also lead to insulin resistance, which also makes it difficult to lose weight. Estrogen is a steroid hormone associated with the female reproductive system, and for producing "female characteristics". When women have to little estrogen in the body, which could be caused from perimenopause and menopause, the body isn't as efficient in using blood sugar. This can lead the body to more fat storage and makes it more difficult to lose weight. Not only can a lack of estrogen cause excessive weight gain, but can also cause a lack of muscle mass, and may cause the body to not recognize hunger cues, which tends to lead to overeating. Androgens are the body's sex hormones, they are needed for processes like growth, reproduction and well-being. This is what gives men their "male characteristics". Testosterone is an androgen and is the primary sex hormone in men, which is produced in the testes. High androgen levels in women can lead to symptoms like excessive hair growth, acne, irregular periods, and weight gain. Weight gain is typically carried in the abdomen due to the male hormone. Women with PCOS (polycystic ovarian syndrome) will notice their body to be more of a round shape, like an apple, rather than a pear shape because of this. The human growth hormone is a hormone produced by the pituitary gland and releases signals that promote growth in children. A growth hormone deficiency in the body can lead to a lower lean body mass, and increased body fat storage. These changes are typically associated with metabolic derangements like insulin resistance. While there are many other hormones in the body that could contribute to the issues of weight gain, the hormone levels of leptin, insulin, estrogen, androgen, and growth hormone are essential to keep balanced in the body to support metabolism, reproduction, and body temperature.

What causes low hormone levels?

Low hormone levels in the body can be caused by a variety of things including, your diet, fasting, age, damage to the pituitary gland and hypothalamus, or from a medical condition. Someone experiencing symptoms of low hormone levels should talk to their healthcare provider about the cause.

How do I know if I have low hormone levels?

If you have tried to stay consistent in a calorie deficit, and saw no results of weight loss, and are experiencing symptoms of low hormone levels, you should talk to your health care provider about a possible test.

How can I heal my hormones levels naturally?

There are several things you can do to support and maintain healthy hormone levels in the body such as:

1. Sleep: Getting enough QUALITY sleep is going to allow your body to heal and recover (7-9 hours). Try keeping your room cool and dark and avoid blue light screens.

2. Exercise: Moderate exercise can help maintain hormone levels like insulin, but over exercising, especially as a female can lead to low estrogen levels in the body.

3. Stress: Reducing stress is going to be essential in maintaining hormone health. This could be through yoga, meditation, exercise, or a hobby.

4. Diet: Eating a healthy balanced diet that includes healthy fats and protein, will support hormone health in the body. You should avoid things like processed foods, sugar, and saturated/ trans fats. Foods rich in fiber and micronutrients are going to be key in your body's ability to maintain homeostasis. A good way to practice this is by only shopping on the perimeters of the grocery store.

Conclusion

There are many things that could be causing you to not be able to lose weight but keeping healthy hormone levels are key to the human body to be able to maintain body temperature, support your metabolism, and reproduction. Keeping a healthy lifestyle, through exercise, nutrition, and stress management will help heal and prevent off set hormonal levels in the body. You should talk to your healthcare provider about information regarding hormonal care if you suspect any of the following symptoms to be true for you.