Last Updated on October 31, 2024
A lot of my clients come to me worried that they’re experiencing hormonal weight gain. Do you suspect that your hormones are causing you to gain weight? Do you have a tough time losing weight and can’t figure out why?
Hormone imbalance is a root cause of weight gain. There are several different hormones that affect weight most.
I’ll be covering the most common hormones that cause weight gain, the symptoms of hormonal imbalance, and what causes the imbalance in the first place. I’ll also share my top tips to balance hormones so you can lose weight and feel great asap.
Let’s dig in!
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Insulin
Insulin regulates blood sugar by allowing glucose to enter cells for energy. When insulin levels are chronically high due to insulin resistance, the body stores excess glucose as fat, especially around the abdomen.
Symptoms of Imbalance:
- Weight gain, especially around the abdomen.
- Fatigue and sluggishness.
- Constant hunger, especially cravings for carbs and sugar.
- Frequent urination and thirst.
How it Becomes Imbalanced:
- High-carbohydrate diet (sugar and refined carbs spike insulin).
- Lack of physical activity.
- Chronic stress (elevated cortisol can increase insulin resistance).
- Obesity (excess fat increases insulin resistance).
- Genetic predisposition (family history of Type 2 diabetes).
Cortisol
Cortisol, the “stress hormone,” increases fat storage, particularly around the belly. Chronic stress keeps cortisol elevated, leading to overeating, especially cravings for fatty and sugary foods.
Symptoms of Imbalance:
- Increased belly fat.
- Cravings for salty, sweet, and fatty foods.
- Fatigue and difficulty sleeping.
- Mood swings, anxiety, or depression.
- Muscle weakness and thinning skin.
How it Becomes Imbalanced:
- Chronic stress (work, emotional stress, poor sleep).
- Sleep deprivation.
- Overtraining without proper recovery.
- Medical conditions (e.g., Cushing’s syndrome).
Leptin
Leptin signals the brain when you’re full. When leptin resistance occurs (the brain no longer responds to it), the signal is lost, leading to overeating and continued weight gain.
Symptoms of Imbalance:
- Constant hunger and overeating.
- Inability to feel full after eating.
- Weight gain despite no change in eating habits.
- Fatigue and low energy levels.
How it Becomes Imbalanced:
- Overeating, especially high-fat or processed foods.
- Obesity (excess fat leads to leptin resistance).
- Sleep deprivation (lowers leptin levels).
Ghrelin
Known as the “hunger hormone,” ghrelin stimulates appetite. High ghrelin levels increase hunger, making it difficult to control food intake, particularly during dieting or fasting.
Symptoms of Imbalance:
- Persistent hunger, even after meals.
- Increased cravings for high-calorie foods.
- Weight gain or difficulty losing weight.
- Difficulty sticking to a calorie deficit.
How it Becomes Imbalanced:
- Sleep deprivation (raises ghrelin levels).
- Calorie restriction or fasting.
- Stress (chronic stress can elevate ghrelin).
Estrogen
Estrogen helps regulate fat storage. High estrogen levels can increase fat storage in areas like the hips and thighs, while low estrogen (as during menopause) causes fat redistribution to the abdomen.
Symptoms of Imbalance:
- Weight gain, particularly in the hips, thighs, or abdomen.
- Irregular periods or menstrual changes.
- Mood swings, anxiety, or depression.
- Hot flashes (in cases of low estrogen).
- Fatigue and low libido.
How it Becomes Imbalanced:
- Menopause (decline in estrogen levels).
- Polycystic Ovary Syndrome (PCOS) (estrogen imbalances).
- Excess body fat (fat cells produce more estrogen).
- Environmental exposure to xenoestrogens (chemicals in plastics and pesticides).
Thyroid Hormones (T3 and T4)
Thyroid hormones regulate metabolism. Of the two thyroid hormones, T3 is the active, while T4 is inactive and converted to T3 to be used. T3 helps manage your metabolic rate, or how many calories to utilize as fuel. Also, hypothyroidism (low thyroid hormone levels) slows down metabolism, leading to weight gain and difficulty losing weight. Liver dysfunction can also affect T3 & T4 and lead to other thyroid disorders, like Hashimoto’s that can affect weight.
Symptoms of Imbalance:
- Weight gain, especially water retention.
- Fatigue and sluggishness.
- Sensitivity to cold temperatures.
- Dry skin and hair loss.
- Constipation and slow digestion.
How it Becomes Imbalanced:
- Hypothyroidism (due to autoimmune diseases like Hashimoto’s or iodine deficiency).
- Chronic stress (disrupts T4 to T3 conversion).
- Nutrient deficiencies (low iodine, selenium, or zinc).
Progesterone
Progesterone helps balance estrogen. Low progesterone leads to estrogen dominance, which can cause water retention, bloating, and fat storage, particularly in the abdomen.
Symptoms of Imbalance:
- Weight gain or water retention.
- Irregular or heavy periods.
- Bloating and mood swings.
- Anxiety, irritability, or depression.
- Insomnia or poor sleep.
How it Becomes Imbalanced:
- Menopause or perimenopause (natural decline in progesterone).
- Chronic stress (resources diverted to produce cortisol instead of progesterone).
- Oral contraceptives or hormone therapy (disrupt estrogen-progesterone balance).
Testosterone
Testosterone helps maintain muscle mass, which burns more calories at rest. Low testosterone reduces muscle mass, slowing metabolism and promoting fat storage. This can be linked to metabolic dysfunction, such as impaired glucose control, reduced insulin sensitivity, and dyslipidemia. Elevated testosterone in women (e.g., in PCOS) can also lead to weight gain, especially around the abdomen.
Symptoms of Imbalance:
- Weight gain, especially abdominal fat.
- Reduced muscle mass.
- Low energy levels and fatigue.
- Decreased libido.
- Mood changes (depression or irritability).
How it Becomes Imbalanced:
- Aging (natural decline in testosterone levels).
- Polycystic Ovary Syndrome (PCOS) in women (increased testosterone).
- Obesity (excess fat lowers testosterone in men).
- Chronic stress (high cortisol levels suppress testosterone).
Melatonin
Melatonin regulates sleep-wake cycles. Poor sleep or disrupted circadian rhythms can lead to increased hunger and cravings, as it affects other hormones like insulin, cortisol, ghrelin, and leptin. Low melatonin levels are linked to weight gain due to poor sleep quality and metabolic disruption.
Symptoms of Imbalance:
- Difficulty falling or staying asleep.
- Fatigue during the day.
- Increased appetite, especially at night.
- Difficulty losing weight or unexplained weight gain.
How it Becomes Imbalanced:
- Irregular sleep patterns (shift work, late-night activities).
- Excessive exposure to artificial light at night (e.g., screen time before bed).
- Aging (natural decline in melatonin production).
- High levels of stress.
Peptide YY (PYY)
PYY is a gut hormone that reduces appetite after eating. Low levels of PYY lead to increased appetite and overeating. When PYY levels are insufficient, it disrupts the feeling of satiety, leading to continued eating even when the body doesn’t need more calories.
Symptoms of Imbalance:
- Persistent hunger, even after meals.
- Difficulty feeling full or satisfied after eating.
- Increased cravings for high-calorie, fatty foods.
- Gradual weight gain without changes in diet or activity.
How it Becomes Imbalanced:
- High-fat, high-sugar diets (reduce PYY production).
- Lack of fiber and protein in the diet (both of which help stimulate PYY release).
- Gut health issues or imbalanced gut microbiota.
- Chronic stress.
How to Lose Hormonal Weight Gain
Here are the most effective ways to balance hormones quickly and naturally so you can start reversing symptoms, losing weight and feeling great. Each of these suggestions directly addresses the root cause of all hormone issues.
- Do a Liver Detox. Liver dysfunction is a HUGE root cause of hormone imbalances and issues. Gut health issues are also a root cause of liver and hormone dysfunction. I highly recommend my Reset Cleanse because it balances hormones and also addresses every other root cause of weight gain simultaneously. You can lose up to 10 pounds in 7 days on the Reset Cleanse.
- Do Somatic Exercises. Stress is a root cause of ALL hormone issues. Somatic exercises balances the nervous system to rapidly reduce stress in the body. Somatic exercises also release trapped emotions from the body that can keep cortisol and other hormones imbalanced. If you have stress, a history of trauma, or any hormone issues you need a Somatic Exercise Program as it’s impossible to balance hormones and lose weight if your cortisol is chronically high due to an imbalanced nervous system. The best part? Somatic Exercises work quickly, they’re super easy to do, and very relaxing. Users of my Magic Moves Exercise Program lose up to 5 pounds their first week without changing any diet or other exercise habits.
- Take this Multivitamin & Multi-mineral. To balance and produce hormones properly you need specific vitamins and minerals. The problem? You cannot eat enough to get what you need in your diet… it’s also not realistic because to reach optimal levels of nutrient intake you’d have to eat tens of thousands of calories. The only way to get the nutrients you need is with a QUALITY multivitamin & multi-mineral. I exclusively use and recommend this pharmaceutical grade Multivitamin & Multi-Mineral.
- Eat for your Metabolic Type – To balance hormones you need specific proteins, carbs, and fats. The problem? Different metabolic types metabolize, digest, and absorb nutrients differently. That means you need to eat the right proteins, carbs, fats, and fibers that work for your metabolism… not against it. When you eat the right foods for your Metabolic Type you can get healthy, boost metabolism, and burn fat 3 times faster. Take this Metabolic Type Quiz & Training to Learn the best foods & meal plan for your Metabolic Type.
- Exercise daily – Exercise enhances hormonal balance by optimizing insulin sensitivity, reducing stress hormones like cortisol, boosting mood-related hormones like endorphins, and regulating metabolism, appetite, and reproductive hormones. The type and intensity of exercise can have specific effects on different hormonal systems. All of my Workout Programs use the right type and intensity to maximize fat burn while keeping hormones balanced and functioning properly so you can lose weight, stay healthy, and feel great. Take this Program Style Quiz to discover the right workout program for you.
- Get Enough Deep Sleep – Sleep is one of the best ways to balance hormones and repair damage done by hormone imbalances. Use these 12 tips for better sleep to get the sleep you need to balance your hormones. Getting enough sleep makes it a lot easier to lose weight and prevent cravings, too.
- Consider Functional Labs – Functional labs check to see how different organ and body systems are functioning. When functioning properly you don’t have symptoms. If you have symptoms, there is dysfunction. Left untreated dysfunction will get worse, leading to a diagnosis or disease – like Hashimoto’s or diabetes. Functional labs pinpoint the exact hormones and root causes that are causing issues. From there you’ll get an individualized program that will restore function, balance hormones, and reverse issues faster. If you diet & exercise but can’t lose weight… or if you have symptoms that are getting worse despite trying to get better – I’d strongly recommend functional labs. You can learn more about functional labs, custom programs, and get started here.
Use these suggestions to reverse and prevent hormonal weight gain. They only work, if you work them. So work them, because the results – aka looking and feeling fantastic is so worth it.
Your Coach and Biggest Cheerleader,
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