Are you struggling with how to lose hormonal weight gain? Don’t worry, it’s possible to shed those extra pounds and get back on track. By understanding what causes your body to store excess fat, you can achieve lasting results that will have a positive impact on both your physical health and emotional well-being.
In this blog post, we’ll look at how to lose hormonal weight gain by changing your eating and exercise habits, destressing, and sleeping better.
Table of Contents
What is Hormonal Weight Gain?
Hormonal weight gain is a condition in which the body stores excess fat due to an imbalance of hormones. This type of excess weight gain is common in women over 40 but can also be due to lifestyle factors such as stress, poor diet, and lack of exercise.
What causes middle-aged women to gain weight?
The most common causes of hormonal weight gain include:
- Menopause.
- Polycystic ovary syndrome (PCOS).
- Thyroid disorders.
- Insulin resistance.
- Cortisol imbalances from chronic stress.
- Low testosterone levels in menopausal women.
- Certain medications like birth control pills or antidepressants.
In addition to these medical conditions and medications, lifestyle factors such as lack of sleep and excessive alcohol consumption can also make you gain weight.
What are the symptoms of estrogen-related weight gain?
Estrogen-related weight gain often comes with other symptoms such as:
- Fatigue.
- Cravings for sugar.
- Irregular periods.
- Mood swings.
- Depression.
- Anxiety.
- Bloating.
- Joint pain and stiffness.
- Acne breakouts.
- Thinning of hair.
- Dry skin.
- Brittle nails.
These signs may be subtle at first but become more noticeable once they progress to more serious health issues such as obesity, high blood pressure, and diabetes.
Menopause Weight Gain
Many factors can contribute to menopausal weight gain, including hormonal imbalances, aging, lifestyle, and genetic factors.
As you age, your muscle mass decreases while fat increases. This slows the rate at which your body burns calories (metabolism), making it harder to maintain a healthy weight. If you continue eating as usual without increasing physical activity, you’re likely to gain weight.
Additionally, if your parents carry extra abdominal fat, then chances are that you will too.
Excess abdominal fat due to menopausal weight gain puts women at risk for developing chronic conditions such as heart disease, Type 2 diabetes, stroke, and certain types of cancer.
Not only does it impact overall health but also causes physical discomfort such as fatigue, joint pain, and shortness of breath.
When women gain weight, it also affects their self-esteem — leading to anxiety and depression.
Therefore taking necessary measures right away is essential for avoiding serious health risks associated with abnormal estrogen levels.
How Women Gain Weight Due to Hormones
Weight loss can be challenging if you are unable to achieve hormonal balance. Let’s look at more obscure hormones that can impact your weight.
Neuropeptide Y (NPY)
This hormone is produced in the brain and nervous system, making it a key player when it comes to appetite control. It has an especially strong influence on cravings for carbs.
To keep NPY levels balanced, make sure you’re eating enough protein and soluble fiber. Too much fasting can throw off this delicate balance, so if you’re on intermittent fasting, don’t overdo it.
Glucagon-like Peptide-1 (GLP-1)
Made in the intestines after the digestion of nutrients, GLP-1 helps regulate blood sugar levels while also contributing to feelings of satiety. Eating plenty of protein, probiotics, leafy greens, and anti-inflammatory foods will help keep your GLP-1 at healthy levels.
Cholecystokinin (CCK)
Similar to GLP-1 in that it is made by the gut and helps with feeling full faster, CCK needs heart-healthy fats, fiber, and adequate amounts of protein per meal to stay balanced. A low-carb diet with lots of these elements will help maintain healthy CCK levels too.
Peptide YY (PYY)
Another gut hormone related to appetite control, PYY needs to remain high in order for us not to overeat.
How to lose hormonal weight gain? Focus on a low-carb diet that includes plenty of protein and fiber for optimal results here as well.
Thyroid and Weight Gain
Weight gain is also a common symptom of thyroid disorders, particularly hypothyroidism.
Hypothyroidism occurs when the body does not produce enough of the hormone thyroxine, which helps regulate metabolism. It can also be caused by iodine deficiency or certain medications such as lithium which is used for bipolar disorder treatment.
When this happens, metabolic processes slow down and can lead to weight gain. Women are more likely than men to suffer from hypothyroidism due to hormonal changes during pregnancy or menopause.
The most common symptoms associated with hypothyroidism include fatigue, dry skin, constipation, depression, cold intolerance, and unexplained weight gain.
If left untreated, it can cause serious health problems such as heart disease or infertility in women.
Depending on the severity of your case, treatment may involve taking synthetic forms of the thyroxine hormone either orally through pills or via injections.
What should you do if you are gaining weight due to imbalanced hormone levels? How to lose hormonal weight gain the right way?
First, check your diet. Let’s look at some nutrition tips for losing that hormonal belly fat.
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How to Lose Hormonal Weight Gain
What you are eating could be causing weight gain, therefore a change in your eating habits is the first step in kicking that hormonal belly fat.
What Not to Eat
Eating too much processed and sugary foods can make your hormonal levels go out of whack. These types of food are high in fat, salt, and calories which can lead to increased insulin levels and cravings for more unhealthy foods.
Eating late at night or skipping meals can also disrupt your hormones, leading to excess weight gain. It is important to stick with a regular meal schedule and avoid snacking on chips or candy bars.
What to Eat
To prevent weight gain, stick to healthy whole foods such as fruits, vegetables, lean proteins, nuts, seeds, legumes, and whole grains. Adding fiber-rich foods like oats or quinoa into your diet will help keep you full longer so that you don’t overeat later on in the day.
Also, try incorporating healthy fats from sources such as olive oil or avocados into your meals allows you to take in essential nutrients needed for optimal health without the calories.
Making small, healthy changes to your diet and nutrition can have a big impact on losing hormonal belly fat.
Up next: keep moving!
Beat Low Estrogen Levels With Exercise
One way to prevent menopause weight gain is to exercise regularly. There are many types of exercise that can help you lose the extra pounds and keep them off for good.
Types of Exercise to Prevent Weight Gain
Aerobic exercises such as walking, jogging, swimming, and cycling are great for burning calories and boosting your metabolism.
Strength training exercises like lifting weights or using resistance bands can also be beneficial in helping build muscle mass which helps burn more calories even at rest.
High-intensity interval training (HIIT) combines short bursts of intense activity with periods of rest and has been shown to be effective in burning fat quickly while preserving muscle mass.
Yoga and Pilates are excellent options for improving flexibility, balance, strength, and overall well-being while helping reduce stress levels.
Benefits of Exercise for Losing Weight
Regular physical activity not only burns calories but also boosts energy levels, making it easier to stay active throughout the day. It increases endorphins which improve moods as well as decreases cortisol levels associated with stress hormones.
Exercise also helps regulate blood sugar levels by increasing insulin sensitivity so less insulin is released into our bloodstream after meals.
Lastly, don’t forget about recovery days. Give yourself time off from working out every now and then so your body has time to repair itself properly before getting back into the swing again.
Exercising regularly can help you lose weight, reduce stress levels, and improve your overall health. To further support your journey towards a healthy weight, it is important to also manage stress and get enough sleep.
Manage Stress and Sleep Better
Stress and sleep are two of the most important factors in how to lose hormonal weight gain.
When it comes to reducing stress levels, there are a few strategies that can be helpful. Taking time for yourself each day to relax and unwind is essential. This could include activities such as yoga, meditation, or simply taking a walk outside.
Additionally, finding ways to manage your time more efficiently can help reduce stress by eliminating unnecessary tasks and freeing up more time for relaxation.
Getting enough quality sleep is also key when dealing with low estrogen levels. Studies have shown that getting at least seven hours of sleep per night can improve metabolism and help regulate hormones.
To ensure you’re getting enough restful sleep, try creating a consistent bedtime routine that includes winding down before bed with calming activities like reading or listening to music.
Do not consume caffeine late in the day as caffeine has been linked to insomnia-like symptoms in some people.
Finally, setting realistic goals for yourself is another way to reduce stress while working towards achieving a healthy weight. Aiming too high may lead you to feel overwhelmed which will only add stress to your life. Focus on small achievable goals that will keep you motivated.
Conclusion
Managing hormone levels is an important part of overall health and wellness for women over 40. By making changes to your diet, exercise routine, stress management techniques, and sleep habits, you can successfully lose hormonal weight gain.
Are you struggling with how to lose hormonal weight gain despite your best efforts? If so, BodyHealthGuide.com is here to help! Our comprehensive guide offers women the latest advice and tips on how to tackle hormonal weight gain, from diet plans to lifestyle changes that can make a difference.
Get started today and start feeling better about yourself – it’s never too late!